February 2, 2016 – Week 3, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
230x1
260x3
260x3
260x3

Seated Axle Lockouts (6” ROM)
160x1
210x1
260x1
310x1
365x1
365x1
365x1

Incline Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
235x1
275x3
275x3
275x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Paused Floor Dumbbell Extensions/Dumbbell Hammer Curls
40’sx15/50’sx14
40’sx15/50’sx14
40’sx15/50’sx14

28 Minutes of Stretching

Comments: I was expecting good things this workout but felt frustration with my efforts. Started off with axle clean and jerks like last week. The gym was very crowded today so I had to move where I usually do the axle work but the crowd appeared to follow me. Very hard to focus when people keep darting in and out of your peripheral vision when doing this kind of lift. People in front, in back and to the left of me. I’m still not sure what I am doing once the bar is on my shoulders. Maybe the weight is too light that I’m tempted to just launch it up from the start without letting the weight settle or something. I know I will have to let weights closer to my max do that. Lower body drive was definitely not in synch with the upper body. Practically strict pressed the last rep of the first set. I ended up getting angry on the second set as I missed the first attempt at the clean. Banged right into my belt. Maybe I was lazy or tired or I was too concerned about someone getting in the way of danger but I missed and it was my issue. I came back to launch it up. No issues with the last set. Rack work from there. I had to wait a while to use the rack so I did more sets to get ready for the working weight. Idea was same as the last just with more weight. That didn’t happen as the weight was immovable. I struggled mightily to get three singles. Very humbling and frustrating. Put me in a sour mood. Incline work followed. My upper back and anterior delts were very sore and it felt like this was going to be a hassle of a session. I felt fine on the first two sets and I looked to be on pace for a very good max rep set. I biffed the fourth rep and ended up having to really fight to get it. I went for two more reps but only had enough in me to match my PR and get one more. Another frustrating result and my upper body was achy and sore. Hurt to do the band pull aparts initially with how tight and sore it was from the other pressing. Thankfully, the more I did them, the better I felt. Arms to finish off the day. Same weight, just more reps. As with everything this workout, it felt tougher. To my surprise, it was the triceps that gave me the most trouble with my elbows and wrist aching. Fatigue was building by the end of the sets but the weight is still moving well. Quite a pump from this combo. How to stretch and eat leftovers. With the rain tomorrow, I’m going to have to take a day off so I can get in my keg tossing and sandbag carries in when it stops.