September 4, 2015 – Week 14, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
Clean Every Rep
240x2
240x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x1
300x3
300x3

Standing Tate Presses
45’sx15
45’sx15

Straight Arm Pulldowns
120x12
120x12
120x12

27 Minutes of Stretching

Comments: First workout as a 30 year old. Normally with the deload weeks (this is only a quasi-deload) I get achy joints but this one has just been achy muscles. Biceps and obliques and back for sure. Log clean and jerks again but as the past few weeks, not really able to get the dip under for the jerk. The right biceps was aching enough that I was slower than I usually would be on the first work set, prepping before the initial pull to the lap and taking a slight break between the reps. I told myself that wouldn’t do for the second set and that went much better and a bit faster. From the neck down to my hips, my body felt like crap and it was not from the three entrees and endless shrimp from the night before. Muscles were just sore as anything. Felt most present on the bench. Weight was going to be easy, even with the discomfort. I made jumps using the smaller plates to make things interesting until the actual working sets. A little slower than I would have liked but solid reps. Standing tate presses were very easy, I was only to do 14 but did 15 by mistake. 14 reps just seems unnatural I guess haha. Sloppy straight arm pulldowns continue to be a pain but get easier every time. Stretched and then home for lots of shake-n-bake chicken and cod.