January 30, 2016 – Week 2, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
165x1
205x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1
240x1

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
245x1
290x3
290x3
290x10

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

30 Minutes of Stretching

Comments: Last day with the workouts a day off. Slept a good 12 hours. I think I just need to stay awake and moving so that the aches, pains, fatigue and soreness don’t catch up to me haha. My shoulders were aching like crazy today. Strict pressing for singles for lots of sets. Added another single in to warm-up. I wanted to make sure my form was on point and then the working weight wouldn’t be such a shock to the system. Little more weight this time. Difficulty was really fluctuating from set to set. I’d say the second and last set felt the best really. Arms weren’t tight like last time but upper back quite sore (now on my left side). Close grip work after that. More sets for warm-up but lighter weights used. Seemed to do just the trick as the working weight felt easier this time. Excitement was high unracking the weight of the last set. Very close to PR territory on the max rep set. Got to remember that I’m using a closer grip than in the past on these. Right hamstring cramped up real good on the last rep. Upper back superset darn near killed me this time. First set was somewhat easy but the difficulty increased drastically and I was feeling it in the last two sets. Had to stop once on the machine the third set and twice on the fourth set. Perhaps I was trying to not overdo it like last week. Into the straight arm pulldowns after that. No issues in my lats or triceps this time. Got a bit tougher each set but better than last time for sure. Stretched and then home.