September 8, 2015 – Week 15, Day 1

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x1
280x1
300x1

Circus Dumbbell Clean and Presses
130x1/1
162x1/1
185x3/3
185x3/3
160x5/5

Parallel Bar Dips
bwx5
bwx5
bw+50x3
bw+100x1
bw+150x5
bw+150x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
150x5
200x3
250x1
300x1
300x3
300x3
300x7 PR+2 reps

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

29 Minutes of Stretching

Comments: Including this week, two more planned heavy weeks before deload and then show time. Changed things a little with having the log work for this day be with a clean. I knew I could hit all these weights but with the competitor list posted, things are starting to feel a bit more real and my anxiety is increasing. On the cleans, I modified the technique yet again as I was noticing that when I didn’t pull the log so tight to my body, I was able to bump it up higher on my chest. So I went with it, using my long arms and legs to my advantage. These were some of the best log cleans I’ve done, both efficiency and effort wise. Made for the presses to go up quite a bit easier than usual. Top single was definitely not a max and rested, I feel I could get at least a tough double. Very encouraging that I’m now consistently hitting 300lbs or more on log in training. Circus dumbbell followed. Same reps and weight as two weeks ago. My aim was to try and do better than last time. No biceps issues which was awesome, really put my mind at ease. Some technique issues but the power and strength is there. Shoulders were sore and tight after the circus bell work as dips were pretty tough again. Didn’t need to go all out to get the reps this time thankfully. With band work, I really tried to focus on the small back muscles doing the work rather than just yanking it like I’m prepping a lawnmower. Worked well I think. For the lockouts, I started out using the cage power rack as the tiered squat rack was in use. It just felt off and claustrophobic as I only got a single with the working weight so I took a break and moved it to the other rack once it cleared out. Still tough as anything, just about every rep was a strain the first set. Second was better but I didn’t expect to crush my previous best by two with how I was feeling haha. Band pulls to finish up the night. Getting better again and no hand issues.