Barbell Strict Presses
Incline Dumbbell Bench Presses
95’sx15 PR+3 reps
Band Pull A-parts
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
Dumbbell Paused Floor Flyes
26 Minutes of Stretching
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.
Sergio Oliva, Part Two - Norman Zale (1975)
6 hours ago