November 17, 2015 – Week 6, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x4 PR+1 rep

Barbell Z-Presses
100x3
150x1
200x3
220x2
230x1

Incline Dumbbell Bench Presses
60’sx5
80’sx3
100’sx5
100’sx5
100’sx14 PR+3 reps

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
125x11/95x6
125x11/95x6
125x11/95x6

Dumbbell Paused Floor Flyes
25’sx15
25’sx15
25’sx15

27 Minutes of Stretching

Comments: Upper back, shoulders and neck have been tight. Unlike last week, I felt raring to go coming into this workout. I knew I needed to lift weights. Strict presses started off the session. I found out immediately that my upper back was very sore from the shrugs on Sunday. I guess I’m finally using enough weight for them to wake up haha. With the increase in weight on the presses, I did a bit more weight for the warm-ups but decreased the sets. Workload had been reduced back to two singles and then a rep set. Wrists weren’t bothering me so that was good. Weight was tough but I knew it would go up. Got four and missed the fifth on the last set. Small PR in the scheme of things but considering this beats a PR from like over three years ago, I’m happy with it. More is there for sure. I didn’t feel like I needed to do as many warm-ups on the z presses this week. Upper back soreness/tightness definitely had me concerned that these would be much tougher than last week to lockout. I was partially right. I felt I had a rep in me for the first two work sets. Not so sure on the single. That was pretty slow but I knew the lift was happening. Not a true max so not counting it as a PR just yet but getting there haha. On to incline dumbbell work. I took bigger jumps for the two prep sets. Felt a bit tougher than last week and with how I was feeling, I really didn’t expect much on the max rep set. Color me surprised when I just missed getting 15. I was slowing down the reps and pausing some on my chest. It seemed to help me control the dumbbells better and stay tight. May need to keep that in mind next time. Pull aparts were good, even with the sore upper back. No issues, kind of active recovery before the next exercise. The superset returned. The 10rm from last week was what I was supposed to use for all sets. I misread the sheet and did a little more. This was very hard haha. Abs and lats get quite the workout trying to keep the weight from pulling my body down. Reverse curls were good but exhausting. Flyes got tough. I really need to keep my mouth shut about something being easy haha. The added reps really brought up the difficulty on these. Not only was my chest working hard but my forearms and shoulders were feeling fatigue from holding the weights for so long. Stretched and called it a day.