December 30, 2015 – Week 12, Day 1

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
160x1
185x1
185x1
185x1

Barbell Z-Presses
45x5
85x3
125x2
165x3
165x3

Incline Dumbbell Bench Presses
50’sx5
70’sx3
90’sx8
90’sx8

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
100x12/75x7
100x12/75x7

Band Pushdowns
ABx20
ABx20

24 Minutes of Stretching

Comments: Things have been hectic this week, the good kind though. I finished settlement on a house so I’m now a homeowner. But I get nervous so I decided to lift the day after. Joints achy from the weather fluctuating so much. That and the need for deload haha. Lifting at Max Fitness but had to move through stuff quickly. Not able to use the usual rack for overhead work so I did it out of the other rack that I’ve done the hatfield squats out of. Needed to use the mats to make the floor even. Different setup meant I really had to control the weight coming out of the rack and putting it back in. Could have pressed harder but it wasn’t needed. Z presses after that in the same rack. A bit awkward with the setup. I figured it made more sense to do some lighter sets to get used to it. Certainly tougher than the standing presses. Incline was also not super easy. I did make it key that I didn’t fully lockout or bottom out the reps and kept constant tension. I think this helped me not have my right side get all wonky. Unlike previous weeks, I kept the band tension the same for the pull aparts. Already so easy so it didn’t make sense to go down in tension. Triceps and biceps were easier than I was expecting them to feel. Triceps were tougher than biceps difficulty and effort wise. As with the pull aparts, I kept the band tension the same for pushdowns. I also knew it would be easier this time with the reduced work from the other exercises and the reduced reps. Stretched a bit and then home.