September 15, 2015 – Week 16, Day 1

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
260x1
285x1
305x1

Circus Dumbbell Clean and Presses
130x1/1
152x1/1
185x2/2
200x0/2 PR+3lbs
160x6/6

Parallel Bar Dips
bwx5
bw+50x3
bw+100x1
bw+155x5
bw+155x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
185x3
225x2
275x1
315x3
315x8 PR+1 rep & 15lbs

Band Scapular Retractions
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12
SB+(2)AB+(2)LBx12

30 Minutes of Stretching

Comments: Last heavy week of this training cycle. Log clean and presses for singles again. Definitely not fresh as these felt like more muscle then I would have liked was involved on these. I rushed the clean on the second heavy single and it made things a little tougher for the press. Plus it bug my right biceps. I made sure I didn’t screw things up on the last one. Easiest 300lbs or more has felt with a clean on log (granted I’ve only done it five times in my life haha). Then onto circus dumbbell after that. This was going to be tough. Plan was to hit contest weight for a double with both sides after doing last week’s weight for a double. A little slop on both sides with the first double but I didn’t dwell on it as the big jump was my main concern. Right side has been weaker ever since I injured my thumb a few years back training with a 3.5” thick handled dumbbell. If I got the weight even once, it would be a huge PR. I gave it the old college try but it wasn’t happening. My weak side has made a bit improvement but not enough for me to be ambidextrous at Nats haha. After the double miss with the right, I had to make up for it with the left. I got the double but it was almost anticlimactic with how not impossible it felt. Down set for reps wasn’t bad, just not used to the breathing but could definitely do ten each side if needed. Left wrist started to ache after that; going to have to watch that. Shoulders beat so dips again were a struggle. I was concerned as my right biceps felt like it was vibrating in my arm while doing these. No pain, just very hard reps with this weight. Pull aparts were good, tried to change my grip each set for variation and tried to mix things up as far as where I felt the focus in the shoulder girdle. With log lockouts, I had to use the power rack this time but I made sure that I adjusted the thing so that matched the squat rack as best I could. Honestly, this felt way easier than I was expecting that I had to do multiple double takes to make sure I was doing the right weight. If I had gotten one more rep, it would have been a 50lbs PR haha. Scapular work with the bands was pretty easy comparatively to the last few sessions. No hand issues of any kind.