October 30, 2015 – Week 3, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x6
245x6
245x10 PR+10lbs

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
20'sx7/7/7
20'sx7/7/7
20'sx7/7/7
20'sx7/7/7

Straight Arm Pulldowns
120x15
120x15
120x15

EZ Curl Bar French Presses
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10

28 Minutes of Stretching

Comments: Knee aches but not terribly. Absolutely no soreness or sluggishness in my legs which is kind of crazy with the workload but on them so far this cycle. Elbows are still taking a beating though. I had to wait about a half hour after I did my warm-up as someone got into the only rack I can use while I was putting on my shoes. Maybe I should just load the station with all the plates to save it next time haha. The push press singles continue. Short rests and more weight. I didn’t monkey around with my stance this time and I tried to attack the unrack like last week. It took about five singles into the working weight before I felt I was firing on all systems. Until that happened, I felt like I wasn’t putting everything into the lift. I was kind of worried that my achy knee and sore elbows were holding me back. Not the case thankfully. Close grip incline followed. Wrists were very sore on warm-ups. Same setup as the previous weeks but more weight. I knew to expect the tougher first two sets and then be ready for all out madness for the last set. Had a great spot for that set; kept me motivated to go for more and hit a PR. Giant set with the dumbbell raise was the same as last week. Probably just to not stress my biceps as much. Felt ok, definitely easier this time. Straight arm pulldowns followed up that and they were for higher reps. That made it way tougher and I had to rest pause to get all the reps for the last set. Achy joints still needed to do the hundred reps of triceps. Bigger bump up in weight for this week. Fatigue and difficult increasing but still finishing it all in solid form. Stretched and then home for meatloaf.