November 20, 2015 – Week 6, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
235x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
235x1
270x5
270x5
270x6

Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
90x12
90x12
90x12
90x12

29 Minutes of Stretching

Comments: I got some more sleep but body is definitely feeling beat. Knees achy (especially the left one) and my spine feels like something has gnawed on it a little. J-hooks still missing so same setup as last week. Didn’t have anyone take the rack apart while I was warming-up this time haha. Push pressing to start off the day. Definitely felt heavy in my hands and on my shoulders. It is a fairly decent jump in weight for overhead but not to the point that it would feel this tough. Some reps I didn’t like and others were spot on. I feel that I got better lower body drive towards the end and those tended to be the better reps. Like previous weeks, I could keep going but it wasn’t easy. Incline followed that up and I knew these would be tough. Shoulders were tight and chest was still sore from Tuesday’s workout. I really had to put everything into these sets with how it felt and how my strength was feeling today. Lead to some ugly reps near the end. Usually I get a good bit more on that last set but today it was just a rep more. The weight continues to increase so that is something. Then on to the plate and machine superset. Not going to forget a set this time. My mistake from the week before lead to an increase in reps on everything. As last time, the first time through was pretty good and I was in pain by the last set. Shoulders were just burning. I only had to stop once on the rear delt stuff on the last set so I’d say either I’m getting better or my pain tolerance is. Straight arms after that. All three sets were tough but I made it through all of them without having to stop so progress haha. Triceps with the rope after that. It really boggles my mind how easy the first half of the reps are and then all of a sudden, it becomes a struggle to lift the weight. But the triceps like it so that is good. Stretched a bit and then home for chicken parmesan.