October 16, 2015 – Week 1, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x6
225x6
225x12

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx12/12/12
15'sx12/12/12
15'sx12/12/12
15'sx12/12/12

Straight Arm Pulldowns
120x12
120x12
120x12

EZ Curl Bar French Presses
55x10
55x10
55x10
55x10
55x10
55x10
55x10
55x10
55x10
55x10

32 Minutes of Stretching

Comments: The DOMS is very real. Got it in my upper body and lower body. Hand massager isn’t cutting it to get relief haha. Looking at this workout, I knew that feeling was here to stay. Up first was push presses. Lots of singles with short rest. I really not sure how much (if any) leg drive I was going to get today. I didn’t do nearly as many warm-ups for these as the working weight itself was light and for a lot of sets and my upper body was pretty tight to begin with. Additionally, the less on my knee, the better. The unrack was the trickiest part with the knee and the tight upper body. Power was there and consistent on all sets. Some sets I felt I got more lower body drive and others more upper body drive. I definitely could have kept on going and going. With all the push presses, I didn’t need much in the way of warm-ups for incline other than some sets to adjust to the movement. I kind of knew what I could hit but wasn’t certain. I usually do these with a wider grip and have only done close like this with an axle and for the Spoto variation. Big ROM for me. Bar speed felt great but it felt tough near lockout on the last two reps of the first two sets and I was concerned my max rep set would be subpar due to fatigue. Not sure where the power came from for the set but I did a dozen. Biggest distraction was actually the spotter as he kept asking me how many (I told him as many as possible and more than six) and kept getting closer and closer to the bar as I got slower, sloppier and more fatigued. On to the dumbbell raises. Haven’t done these since the first two training cycles but I knew what to expect; pain. Lighter than in the past but for more sets. I made it through with no breaks on any of the sets. But I know I will be very sore later. Then on to straight arm pulldowns. I’ve gotten a lot better at these but I knew these would be tough and sloppy considering all the rep work beforehand. No issues. Then to finish things up, it was ten sets of ten reps of triceps. This took some time and I knew this would mean more sore triceps. Good deal of stretching and then three recovery burritos to end the work week.