December 22, 2015 – Week 11, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
270x1
285x1 PR+5lbs

Barbell Z-Presses
100x3
150x2
190x1
230x1
230x1
230x2 PR+1 rep

Incline Dumbbell Bench Presses
55’sx5
75’sx3
95’sx1
115’sx5
115’sx7
115’sx10 PR+5lbs

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
140x12/105x7
140x12/105x7
140x12/105x7

Band Pushdowns
ABx30
ABx30
ABx30

27 Minutes of Stretching

Comments: Wasn’t feeling the best today. Got to the gym about a half hour later than I planned due to some paperwork I had to do right after work. Starting things off at Max Fitness. Strict pressing again. Power felt good today. Goal was three singles of increasing weight with the last one for a small PR on my best. Form and power felt great on the first two; didn’t have to go all crazy to get them. Control and good drive. I had to unhinge to get ready for the last one. I had been nervous thinking about this lift all day. Freaking blew this weight away. Looked like speed work but it was very taxing (my shoulders knew it was when it came back down haha). That was a PR many years in the making. I was struggling to hit 25lbs less a year ago. Z presses after that. Wasn’t going to be easy. Same weight as last week but attempting to get singles the first two sets and a triple the last set. My goal was to do more than last week. First single was tough but not as bad as last week. Second was a little better. Last set was a bear; I managed to get a double for a small PR but that second rep was a long grind. I had to go to the Y after this as the dumbbells didn’t get heavy enough (I had tried to setup ankle weights on them haha). Setup at the Y took some time too as there are no 115lbs dumbbells so I had to make some with the plateloadable handles. A pair of the strong locking collars were missing so yet another delay. The collars dig into my thighs so setup is a bit tougher than with regular dumbbells. Once I got it down, it wasn’t much different than the solid dumbbells. Managed another small PR here. It was really getting late by this point so I tried my best to get through the rest of the workout. Pull aparts felt like nothing, which kind of surprised me. The triceps/biceps were apparently not tough enough last week as the reps were increased for both exercises. I used a 50lbs medicine ball to keep the bench from moving on triceps. Tears welling up and I felt like puking starting the reverse curls on the last set. Finished up with band pushdowns and then a bit of stretching.