February 12, 2016 – Week 4, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
170x1
200x1
200x1
200x1
200x1

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
235x3
235x3

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—90x15
10’sx12—90x15
10’sx12—90x15

Straight Arm Pulldowns
90x15
90x15

27 Minutes of Stretching

Comments: Woke up to a 9 degree day. Thankfully it warmed up a little by the end of the day. Gym was surprisingly packed when I got there but what needed opened up once I was warmed up. One dude kept staring at me the whole workout and it was unnerving to say the least haha. Wrists were a little achy on the strict presses. Short rests, really not sure why my shoulders got sore from such low volume. On to close grip bench. Not sure if it was in my head but I felt like my body was rotated to right a bit when I was under the bar. Weight felt heavy in my shoulder joints but I was moving it with ease. The way the weight feels doesn’t always means what I think it means. Upstairs for the upper back superset work. No decrease in weight or reps here for deload, just one less set. The weight is light on this but the fatigue gets me. One of the better runs through on these. Upper back was pretty pumped though. Time to finish up the straight arm lat pulldowns. Bit drop down it weight so I could really practice the form I was experimenting with last week. More upper back pump. Able to control my back muscles better. Stretched and then home.