March 1, 2016 – Week 7, Day 1

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
72x5
72x5
116x3
116x3
160x3
160x3
200x1
200x1
245x1
265x1
285x1
305x1

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

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Overhead Dicks Presses/Dumbbell Curls
165x6/45’sx15
165x6/45’sx15
165x6/45’sx15

29 Minutes of Stretching

Comments: Maybe could have done this workout a day early since I did Day 4 earlier but I wanted to make sure I was rested as hard to gauge after tough event work. Still not quite recovered it would seem as my back, hamstrings and forearms were quite sore once I started putting them through their paces. On to singles with the axle clean and jerks. Heaviest this cycle but I knew I’d get all the weights, just a matter of how tough or easy. The top weight for the day should hopefully be around where my opener for the contest will be but that really depends on what the opening weight is (going up by 20lbs jumps) so I may need to go a little heavier or a lot lighter. Power felt surprisingly good on the clean portion. That is not to say it felt light in my hands. My second pull on the 265lbs wasn’t so good as I had to keep an eye on two kids who kept walking in front of me. I did much better on the subsequent lifts. Overhead portion was good on all lifts. I’m not sure if it is because of the big jump in weight from last week or if I’m tired but I had a little bit of an issue with 305lbs. Granted, it is 10lbs under my PR, but I got a little off balance on the pop under the bar from the last pull of the continental and I had to get my hips back under myself. Sapped things a little so that I didn’t have as much leg drive into the overhead portion. It still went up well and isn’t my max. Hopefully, I can still use this as my planned opener and I will be fully recovered and ready to super compensate come show time. Incline followed. Big jump here too, I guess I did so well last week haha. Warm-ups felt strong. I misread the sets as I was supposed to do 1/3/max but I did 3/1/max. First set felt strong; I knew I had more in me for today. Perhaps I eased off the throttle for the next set since it was just a single but that felt tougher. The bar drifted too close to my face. Felt it in my forearms a lot. That issue arose in the first rep of the max rep set but I corrected it for the following reps. I got five and missed a sixth. Wasn’t sure what to make of the pull-aparts as I didn’t really feel them in the upper back much but my forearms, elbows/triceps were protesting them mightily haha. Overhead dicks press and dumbbell curl superset again. More weight on the presses, more reps on the curls. Felt about the same as last time. Quite the pump after I finish these supersets. It was hard to change my shirts after the workout haha. Home to stretch and get food and rest.