December 18, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
265x1
295x1
295x1
295x1
295x1
295x1
295x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x2
305x2
305x2

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
105x12
105x12
105x12
105x12

28 Minutes of Stretching

Comments: Fairly slow week and steady week. Definitely looking forward to the end of this cycle. Had to wait a bit to use the power rack for push pressing. Ended up doing most of my warm-ups off the top of the tiered squat rack. The weight continues to climb on these, pedal to the metal really. Trying to do the warm-up singles with little excitement to save it for the heavy stuff. Felt heavy on my shoulders. To be expected when using over 90% of my max for short rest singles. I was tempted to use my wrist wraps but I want to finish out the cycle without them for these. More weight, less sets, same short rest. First one felt rough, lockout tough. However, I got better each rep and by the last one, it felt about as good as last week’s weight. Triceps and lockout toughest thing. Then incline again. I felt that last time, the weight jumps were too much for the top set. Less sets, smaller jumps. I also didn’t want to have any spinal rotation from snaking under the weight. I had brief moment where I panicked as I misplaced my wrist wraps. Thankfully, someone at the gym had a pair and let me borrow them. Elbows and triceps were pretty sore from that first set. I really screwed up the second set. The first rep was too far forward and it was a struggle to get that rep up. I was tempted to rack the weight but I went for the double anyways. This was the worst rep of incline I’ve ever done. Air humped to hell. That set took a lot out of me. I spent my rest for the last set (which was to be for a max rep set) telling myself it was a fluke and to aim for the bar higher on the chest. It went better but I definitely didn’t have enough for me to even attempt another rep after a deuce. Upper back superset again. I knew what to expect on these this time and knew that the first set easiness was just to lull me into letting my guard down. Less lactic acid build-up from the raises but it was still very much there for the rear delts. No stops this time but I definitely had a grimace on my face on the last two sets. Straight arm pulldowns after that. I wasn’t sure how these would go as I could barely lift my arms above my head after the upper back stuff. These went well, probably the easiest this weight for these many reps have felt for this many sets. Then on to triceps with the cables and rope. Last week was apparently too easy so weight increased a little and reps increased a lot. I got through the first set no problem and with a bit more effort for the second. The last two not so much. I had to stop on both sets to get the lactic acid go before I could finish the set. These are going to pay off in the end haha. Bit of stretching and then home to eat and sleep.