November 27, 2015 – Week 7, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
175x1
215x1
240x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
245x1
280x5
280x5
280x7

Super Set: Plate Around-the-Worlds/Techno Gym Upper Back
45x12/12/12—90x15
45x12/12/12—90x15
45x12/12/12—90x15
45x12/12/12—90x15

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
90x15
90x13
90x11
90x10

27 Minutes of Stretching

Comments: Out of state for Thanksgiving as usual. Not a fan of traveling and not a fan of people. I could train at a gym while I was there but I knew from past experience I probably wasn’t going to be at my best and that the training may not be ideal. Perhaps I could’ve waited another day to lift back home but I figured I’d be tired from the drive anyways. Push press started things off. Few less sets than past two weeks. The open top power rack I used last year was in use so I had to use one with a top. This also meant I had to use a thicker rack bar. There were pull-up handles behind my head so I was conscious of those and tried to not hit them while pressing. Shoulders felt tight and sore. I didn’t realize how bad it was until I had someone try to massage my neck. This was the worst push pressing has felt. I eventually got my head right for the last three sets and those went much better and felt a lot better. Having not used this bench last time, I needed a spot for my work sets on incline. The bar was a ways further back at the top so I needed someone to help me unrack it. I feel that saved me some effort. Power off my chest was good but triceps were definitely running on bald tires by this point. This required a lot more heaving. I know the spotter helped some on the last rep of the last rep but I can’t say for certain how much. Then on to the plate and machine superset. Once I moved onto machines, the workout kind of grinded to a halt while I waited for someone to finish or having to move my setup to a different section completely because someone is oblivious and doesn’t understand common courtesy. But back to the workout. Had to use a different upper back machine. Shoulders felt fine on the plate stuff and upper back was good. Thankfully, the cable towers were pretty much 1:1 to the stacks at home I use. Finished the pulldowns with no breaks and struggled to get the last few reps on the triceps. Stretched and then done.