December 26, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
265x1
300x1
300x1
300x1
300x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x1
315x2 PR+10lbs

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
105x14
105x14
105x14
105x14

27 Minutes of Stretching

Comments: Gym closed yesterday so it made sense to make it another rest day. Gym was pretty darn packed today but that is to be expected this time of year. Quite a few colorful characters haha. Again, had to wait a bit to use the squat rack for push presses. Left wrist and palm started to bother me during warm-ups. It was strange but I definitely wanted to finish out this cycle without the wrist wraps. A little more weight but decreased sets and slightly increased rest. The weight didn’t feel too bad but I definitely hesitated on the first two reps. My lockout was bad on the first and terrible on the second. I had to make sure the last two were near perfection and thankfully they were. The weight feels so much better when it does what I want it to do. Incline presses followed. Less reps, more weight. Last single to warm-up didn’t feel so good so a bit cautious. I felt I could hit these without a spotter but I didn’t want to leave it to chance. I was trying my best not to get out of a groove on these. I succeeded on the first set but failed on the second. Last one was for as many as possible and I hit a double, tried a triple but not happening today. Looking at my training log, I didn’t realize how close I was to my best single with a normal grip (320lbs). Upstairs for the upper back superset again. Even more interesting people haha. Even though I knew what to expect, I got tired really fast. Didn’t change the weights or nothing. Ended up having to rest pause the last set of rear delts. Straight arm pulldowns after that. Not quite as easy as last week but still very manageable. Triceps with cable after that. Same weight, more reps. I was dreading the wall that I’ve been hitting on these. However, it wasn’t there today and these sets were well within my capabilities. Stretched for a little bit and then home for a weight gain shake and three burritos.