January 2, 2016 – Week 12, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
225x1
225x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x3
245x3

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—60x15
10’sx12—60x15

Straight Arm Pulldowns
90x15
90x15
90x15

Overhead Rope Extensions
75x12
75x12

30 Minutes of Stretching

Comments: Thankfully this is a deload week. With all the moving, I know I wouldn’t have been able to put in full effort workouts this week. Especially since I moved my gym equipment yesterday so that was literally moving a ton of weight. Push presses felt good. It did feel heavy on my shoulders at the start but it got lighter feeling each set. Other than some joint achiness, the weight flew up so that is good. I had to wait to do incline. To be expected with the New Year crowd. Entire upper body felt stiff on these. It felt a good 40lbs heavier than it was to be honest. Just need to rest up some more. Things got complicated upstairs as all the benches were in use. I eventually decided to use my own thighs to prop up my upper body for the dumbbell work. I’d rather use a bench but it worked. Upper back was really fatigued, even with the reduced weight on the rear delt stuff. In my haste, I missed a set and only did two. Straight warm pulldowns were pretty good after that. The weight is light enough that I can play around with my form. Triceps were very easy and I was able to finish up with stretching a bit. One more workout for this cycle and then on to testing before contest prep begins.