February 16, 2016 – Week 5, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
205x2
225x2
245x2
265x2
285x2

Incline Barbell Close Grip Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
255x5
255x3
255x11 PR+10lbs & 1 rep

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Overhead Dicks Presses/Dumbbell Curls
115x8/40’sx12
135x8/40’sx12
155x8/40’sx12

35 Minutes of Stretching

Comments: Definitely needed that day off to recover, especially since more snow fell. Ended up having to shovel twice yesterday. Also got a deep tissue massage. Upper back and shoulders definitely needed it. Not as tight as I was at the last one haha. Left knee was a little tender from slipping on some ice. First on the agenda was axle clean and jerks for doubles. Weight flew up on my first working set. When the weight got heavier, I realized that I had left my belt at home (I’d taken it out for deload week) so I ended up using a weird, cheap belt at the gym. Big jump up in weight for the last set. Still quite a bit under my best but it was easy once it was at my shoulders. Still a lot there I think, especially since I’m not doing a split jerk at the moment. The clean is still a work in progress I think. Incline work followed. Back to close grip style. Felt so much easier and comfortable compared to regular grip. Crushed my previous best by a bit. Pull aparts after that. Definitely felt some fatigue by the end of the sets. New super set to finish off the day. Triceps and shoulders contended with the overhead dicks press while biceps had it easy with light dumbbell curls. Goal for the overhead dicks press was an 8rm. Never gone above 110lbs so tested the waters and found that I was good to go. The last set was definitely my limit. I forgot how tough these are on the shoulders and triceps. Curls were curls, barely fatigued on these. Needed to do a lot of stretching. Things are getting interesting.