December 11, 2015 – Week 9, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
255x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1

Close Grip Barbell Incline Bench Presses
45x10
100x5
100x5
150x3
150x3
200x1
200x1
250x1
300x2
300x2
300x3

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
100x8
100x8
100x8
100x8

35 Minutes of Stretching

Comments: The grind continues. I was feeling pretty good going into this workout. Push pressing to start off the session as per usual. Quite a big jump in weight from last time. I had a feeling this would still go better than that session with how everything felt. Decrease in sets and still with short rests. My left pec and intercostal muscles cramped up while warming-up so that was a bit unpleasant. I put on a belt on set prior to the working sets just to make sure I was ready for the heavy stuff. These went pretty well and they looked good. That is not to say it didn’t feel substantial. I did notice that I had to be more careful with the unrack as the j-hooks aren’t screwed down to the rack like the old ones were so they can move around. I almost lost my grip with my right hand on one such violent unrack. I also felt that some sets I had to let the weight settle more and go for a deeper dip to get the leg drive necessary to thrust the weight up. Lockout went up fine but not a forceful umph kind of way though. Incline followed. My initial worry was that my left side would be all weird like it was on deload week. Thankfully, it was not. I’ve never tried to do more than one rep with this kind of weight on incline so I got a spotter for every set. I also wanted to make sure I didn’t have any “brospotting” like last heavy session out of state. Mission success. These were very tough. The weight is definitely no joke. First set felt like a max, I felt I had another on the second and third was definitely all she wrote haha. A new superset again. Dumbbell T3 raises were a new one for me. I tried them out before this workout to see how it felt. These were coupled with the rear delt machine again. First set was a breeze but the fatigue built every rep after that and by the end, both exercises were very tough and that lactic acid was painful. I had to stop twice on the third set for the rear delts to get through the set. Workout not done so on to straight arm pulldowns. With the upper back soreness, I figured this would be a lot tougher. Thankfully not. Got really tired by the end but no stops. Rope work for the triceps. Rep range right at that threshold between easy and dead. Each set got a little tougher around the last rep or two. Lots of stretching and then home.