November 10, 2015 – Week 5, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x5 PR+5lbs

Barbell Z-Presses
100x3
100x3
150x1
150x1
200x3
215x2
225x1

Incline Dumbbell Bench Presses
65’sx5
80’sx3
95’sx5
95’sx5
95’sx15 PR+3 reps

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
110x10/90x6
115x10/90x6
120x10/90x6

Dumbbell Paused Floor Flyes
25’sx12
25’sx12
25’sx12

26 Minutes of Stretching

Comments: I have been feeling very excited about the future on Sunday night and it took me a while to fall asleep. I felt all kinds of tired and achy Monday and it didn’t seem to be any better Tuesday when I woke up. My feet hurt and it felt like my hearing was going. Hamstrings were twitching sitting in a chair. So I wasn’t sure if the dreams I was having Sunday night were going to be put to work with how I was feeling. Must keep going forward. Strict presses as it has been this cycle. Warm-ups felt good until I got above a plate a side. My wrists started to bother me. I figured they would shut up once I put on wrist wraps but I wasn’t putting them on until it was time for the work sets. Similar to last time, singles and then a max rep set. Twice the singles beforehand and more weight. Singles moved well but tough. I realize I probably put in just the effort needed for these singles to really unleash for the AMAP set. I can’t be that agitated every set or I would burnout quick. Turned on the switch for that last set and went to it. Got five with a struggle but solid. Z presses followed. I did more warm-ups as the working weight was starting heavier. I wanted to make sure I was ready. Weight felt good, I knew I had at least another rep in me if needed. I was really surprised with how easy the single went up. Incline dumbbell presses were up next. No bands this time. Since I would be needing to clean the bells up to my shoulders, I figured it was best to do some warm-up sets here too. I must say I was very surprised with how easy these felt. I definitely wasn’t expecting 15 on my max rep set. Usually the band pull aparts are pretty rough after deload but not the case this time. Triceps/biceps superset changed up a little bit this time. Decline work with cables and rope and reverse curl with long negatives. Cable and rope should be nicer on my elbows. Weight stayed the same for the reverse curls but I was tasked with finding a 10rm on the triceps. Really awkward movement and the cable really pulls down and back so my abs get a workout too. Finally, the end of the session was some chest work. Light stuff and I understood that this was to be controlled stuff. Not whipping the weights around, focusing on feeling the chest work and taking deep breathes. Almost relaxing and I’m certain my chesticles will be sore later. Stretched and then home. Good to back to the heavy stuff.