October 27, 2015 – Week 3, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
250x1
250x1
250x5 PR+5lbs

Barbell Z-Presses
135x1
135x1
135x1
185x3
205x3
220x2

Incline Dumbbell Bench Presses w/LB
80’sx5
80’sx5
80’sx10 PR+5lbs & 2 reps

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Triceps Extensions/Incline Dumbbell Hammer Curls
105x12/50’sx8
105x12/50’sx8
105x25/50’sx11

Push-ups (Juarez Valley 12)
BW in 2 minutes and 23.44 seconds

30 Minutes of Stretching

Comments: I’m starting to feel a little beat from the workouts. I got plenty of sleep but it definitely is coming to the point where a deload will be needed haha. Strict presses started off the day. Right off the bat, the weight felt heavy and my right knee was aching. Not a good combo when the goal is AMAP with a heavy weight. First two sets were singles and while the bar didn’t really slow, it they were much tougher than they should have been. Really made me concerned I wouldn’t hit more than a double and making me wish I had last week’s power. I got myself pretty darn excited and got an explosive set of five. I went for another but I was out of power and it stalled halfway. Improvement at least haha. Z presses up after that. I did three lightish singles with short rest (it’s a pain getting up and down into position) before doing work sets. First two went as expected. Two reps went up well on the last set and I went for a third. I stalled and tried to adjust but I got off balance and fell backwards and the rack caught it. Just have to laugh sometimes. I know the strength is there. Incline dumbbell with band with a little jump up in weight. Down to one training partner again so same method as last week. Not as easy as the first week but better than last week. Really got to build a lot of power to beat the band tension to lockout the weights. Active rest in the form of band pull aparts followed and then right into the superset for arms. Elbows were achy for the first set of triceps and it felt heavy. That went away in the following sets. Biceps didn’t like me today. Right one is just perpetually sore and the left is just being a pain. I think the issue with the left is from the stretched position and possibly irritating a nerve. It feels “hot” and similar to the sensation of someone just having freshly ripped a band-aid off my arm. I didn’t have this at all the first week but it was there last week. I made it through the work sets but didn’t push the max rep set for the curls this time. I stopped after I felt it wasn’t worth it to tempt the fates. Pushups from hell was next. Goal post was moved so that I now had to get them all under 2 minutes and 25 seconds. Curse me and my improving each time! This was very tough and I just barely got under the goal time. Again, had to take short rests (like ten seconds) near the end. Stretched and got three recovery burritos.