January 19, 2016 – Week 1, Day 1

Last week was not so good. I’m very thankful it was scheduled off week. Lots of unneeded stress and then getting a bit of cold. I was kind of out of it. As my dad, said “this week is kicking your ass and it’s only Tuesday”. Had to reschedule a massage for Monday (supposed to be last week) with the stuff going on. Definitely needed it, my back, hamstrings and neck were very tight. Started trying out the new supplements last week too. Now time to see how they work with actual workouts haha.

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
190x1
220x1
245x3
245x3
245x3

Seated Axle Lockouts (6” ROM)
250x1
300x3
325x3
350x3
375x1

Incline Barbell Bench Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x3
255x3
255x8 PR+5lbs

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
40’sx12/50’sx10
40’sx12/50’sx10
40’sx12/50’sx10

27 Minutes of Stretching

Comments: I was legitimately nervous getting ready for this workout. Kind of bordering on the good and bad kind of nervous. Started off with axle clean and jerks. Pretty light weight to start but I knew my form was going to be off. Probably didn’t help that I was leery about my biceps. One thing I noticed right away was that my normal grip was too narrow now as my arms and upper body are a bit larger than they were two years ago. I didn’t pull as hard on the second pulls of the first two sets but I got comfortable for the last one. The denseness threw me off a little but I got better and adjusted during the sets. Legs were more sore than anything from the lower body drive. From there, I moved on to seated axle lockouts. Plan was a top triple. 300lbs felt so light that I figured I’d be going up quite a bit. I went for another set but it was too much this early. My triceps were really tired from these and I really noticed it on the incline bench. Regular grip feels so weird after doing nothing but really close grip for so long. Felt weird with the form (can’t mimic my close grip style) so this was quite a bit tougher than I would have liked. Made sure I got a spotter for the max rep set. Hardest thing was locking out the weights. Moved on to the ol’ standby; band pull a-parts. These are usually a bit tougher after a break but they weren’t as tough as I thought they’d be. None of the usual shoulder aches. Last thing of the workout was a triceps/biceps superset. All dumbbells; paused floor extensions and hammer curls. Triceps were good, I like these extensions a lot. The dumbbells felt heavy for the curls but once I started lifting them, that feeling went away. Home for stretching.