January 22, 2016 – Week 1, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1
235x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x3
275x3
275x12

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

32 Minutes of Stretching

Comments: On paper this workout didn’t seem to be too tough. Impending snow storm made getting through the workout quick and back home a priority, especially since the snow started a good five hours earlier than it was supposed to. Barbell strict presses to start things off. Pretty much the same deal as last cycle as I was doing for push presses. Lots of singles with short rests. My anterior deltoids were not liking even the bar for warm-ups. Stuff felt slow and sluggish. Not a matter of getting the numbers, just how easy they felt. Left wrist was a tad achy on these warming up. The actual working sets went well. Good power. Arms and chest felt really tight on these. Next was close grip bench press. Pretty easy weight and I was more concerned with warming up in a way that would get me ready but not tire me out. Two sets of three followed by a max rep set. I wasn’t sure on how many reps I’ve done with 275lbs before but I kind of felt like I needed to hit a dozen. Felt really light on that last set and things were going well until the tenth rep when I grazed the pins and it threw me off. I had to reposition my legs in a non-optimal stance which made it really tough to get another two reps. Without that issue, I think I had another rep there. Upstairs for the upper back superset again. I had thought this would be changed but nope haha. As I expected, this was tough again. I didn’t have to stop on any of the sets but my upper back and triceps were incredibly sore by the end. Straight arm pulldowns after that. My right triceps was super sore from the last few exercises (right were the lat insert is) so this wasn’t pleasant. No stops here, just not very easy. Got home during a brief break in the snow to stretch, eat meatloaf and sleep. The snow is going me this week (and possibly the next few) very interesting.