November 6, 2015 – Week 4, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
185x1
215x1
215x1
215x1
215x1
215x1
215x1

Close Grip Barbell Incline Bench Presses
50x5
50x5
100x3
100x3
150x1
150x1
200x3
200x3

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx7/7/7
15'sx7/7/7

Straight Arm Pulldowns
120x15
120x15

EZ Curl Bar French Presses
70x10
70x10
70x10

24 Minutes of Stretching

Comments: More deloading workouts. Really boring going in relaxed for each movement of each workout but my mind and body need it. The push press singles started things off. Not a big drop down in weight but a big reduction in volume. The j-hooks for the power rack were gone so I had to be a bit more careful with unracking the bar so that the pins didn’t slide out or something. Weight felt stupid heavy on my entire shoulder girdle and in my hands. I knew that that doesn’t mean the weight is heavy as the movement itself was fine and dandy. My wrists and shoulders very much wanted the weight off of them though haha. Close grip incline work after that. Felt heavy and slow but no doubts it was going up. Very controlled reps here. Dumbbell raises were like active rest (though I did have to go upstairs to get dumbbells). Straight arm pulldowns stayed at the same weight as last week for the same reps just one less set. Hardest thing of the workout and of the week so far haha. Finished up with triceps. No change in weight (it had already been light) just a lot less sets. Felt good, no joint issues. Stretched a little and then more burritos.