November 3, 2015 – Week 4, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
190x3
190x3
190x3

Incline Dumbbell Bench Presses
80’sx5
80’sx5

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12

Super Set: Decline Triceps Extensions/Incline Dumbbell Hammer Curls
80x12/35’sx8
80x12/35’sx8

39 Minutes of Stretching

Comments: The much needed deload week is here. My mind kind of wants me to still lift heavy but my body is clearly telling me the light work is now needed. Back, shoulders and knees were achy. Left shoulder and upper back were especially tight (and still are). Up first was strict pressing. I wasn’t feeling the best and I was kind of feeling a cold sweat. No support and no aggressive is the name of the game on the deload week. The sets of three were quite a bit tougher than I would have liked. I felt like I was getting off balance by going forward too much and lockout wasn’t super easy. The rest of the workout I felt was light enough that no warm-ups or adjustments would be needed. Incline dumbbell with no bands followed. A little uncomfortable to get the weights to my shoulders. First two reps of both sets were a little wonky but I got into a groove and the other reps were easy. On to band work. Lighter tension but still fairly abrupt getting into it on the first set. Again, smooth sailing after the first set. Next was a superset of decline triceps and incline biceps. I knew the pattern and expected the first set would be not as user friendly as the second set. Elbows ached on the triceps and both arms didn’t appreciate the incline curls. Not painful (thankfully) but it did make me watch them like a hawk on that second set. I stretched a lot after this, probably more time stretching than lifting today.