February 5, 2016 – Week 3, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1

Close Grip Barbell Bench Presses
45x10
100x5
100x5
150x3
150x3
200x1
200x1
250x1
300x3
300x3
300x10

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: Wasn’t sure how this workout would go. This day is the “easiest” day of the week at this point and the stuff from the previous workout really shouldn’t effect it but you never know. Heck, last week I slept in and my shoulders ached like a crazy. Upper body had been achy from Tuesday’s workout the day before and lower back was a bit fatigued. But I felt fine going into the workout other than my wrists and forearm bones feeling the lockouts from Tuesday. Strict pressing for singles with short rests again. Fewer sets and a little more weight. I modified the warm-ups a little to see if that worked well. Ended up doing a bit heavier of a final warm-up single. Difficulty did fluctuate some but it was more consistent this time. Got tougher near the end which would be normal. Nothing really felt out of whack like previous two weeks. On to close grip bench. I but more weight this time. I did the same warm-up as last time with a little bit added on as it seemed to work just perfect. The weight felt heavier and I think I was more deliberate with it, even during the first two working sets. Might be my forearms still reeling from the lockout work. Surprised myself on the last set for max reps as I managed to match my reps from last week with more weight. I believe this is the most weight I’ve done for a set of ten. Upper back superset felt better this week. The difficult still ramps up quickly and the third set was the toughest. The fourth probably would have been but some dude sat down on the rear delt machine while I was doing the t3 raises so I had to take a slight break waiting for him to get off. Wasn’t like I wasn’t doing the exercise for all those other sets with short rests haha. Again with the straight arm pulldowns. Been with this weight and setup for some time now so really I know I’m going to get it each time. Trying to get through it with it feeling easier. This time, I really tried to focus on how it is hitting the different body parts and trying to emphasize them. I tested arching my thoracic spine at the completion of the lift to get the lats a bit more at the end. Home to stretch and eat.