November 24, 2015 – Week 7, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x1
260x1
260x3

Barbell Z-Presses
100x3
150x1
200x3
220x2
235x1

Incline Dumbbell Bench Presses
70’sx5
90’sx3
110’sx5
110’sx5
110’sx10

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
120x11/95x8
120x11/95x8
120x11/95x8

Dumbbell Paused Floor Flyes
30’sx8
30’sx8
30’sx8

28 Minutes of Stretching

Comments: Lower back and midsection have been tight. Getting better but it is annoying to say the least. Right side of my neck also decided to get tight too. Had to lift at the Y as gym hours for the other gym were going to be much later to accommodate the pre-Thanksgiving crowd. The Y was very crowded haha. Strict presses started off the session as per usual. Same weight as last week but more sets of singles before the rep set. The power off my shoulders this workout was great. After the first single, I had to do a double check to make sure I had the right weight on. I thought this drive would mean big things for the rep set but I noticed as I went that while my initial drive was great, my lockout was very slow and tough. When the time came for the max rep set, I stalled on a fourth rep after a mighty struggle. A little disappointing but then again, this was my PR just last week and this is two weeks in a row of this weight for max reps. I also did more sets so it isn’t a loss. Z presses after that. I had more reps in me on the first two work sets. First set felt tougher than the second. I knew the single would be tough with how hard lockouts were on strict presses and with how much I strained going for a fourth rep. I was right but I knew the weight was going up haha. Incline dumbbell was next. Pretty big jump up in weight. My right side didn’t want to cooperate with me and I almost missed the last rep of the second set. Very tough final set, had to do a bit of snaking to get the right side to lockout those last two reps. Tightness was evident in both my upper back and anterior deltoids on the pull aparts. I think they helped. I wasn’t sure what would happen with the superset as I had to use a different weight stack and a different style bench for decline triceps with the rope. Everything was perfect except the rope as it came apart halfway through the first set. I did fix it for the following sets. Only time I stopped on the triceps was the last set as my hands were slipping (this rope is much slicker) and my left hamstring cramped a bit on the last rep. Reverse curls there were no issues. With the accentuated negatives, it doesn’t seem to matter how many reps I do, it feels like an eternity and much soreness if found. Dumbbell floor flyes were pretty easy as the reps were dropped a lot. Weight was increased though. Back to somewhat relaxing thought I did feel my deltoids chirping. Stretched and then home.