March 4, 2016 – Week 7, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
165x1
165x1
205x1
240x1
270x1
270x1
270x1

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
345x3
345x3
345x5 PR+2 reps

Super Set: Dumbbell Trap 3 Raises/Cybex Dual Axis Rear Delts
10’sx12—100x15
10’sx12—100x15
10’sx12—100x15
10’sx12—100x15

Pulldowns
190x12
190x12
190x12

32 Minutes of Stretching

Comments: The Y parking lot was full to capacity for an annual corporate challenge so I had to park in the annex lot. I was feeling pretty tired leaving work so I knew I needed to get the sleepies out if I was going to do anything of note today. Strict pressing for singles again. Enough rest that I can’t really call it short rest. Fairly big jump in weight for the strict presses. Last cycle I did this weight I was given a free rein on rest period so it was good to have a time limit to make things interesting. Weight felt heavy all session. Definitely tough session. Second set felt better than the first but the third got tough again. On to the benching. Pretty big jump up in weight from last week. Two sets of three and then max rep set. I wasn’t certain what my PR was with this but I knew it was less than five. Last time I attempted this weight in a cycle, I struggled to get three singles so even with my improvements in bench, I thought it was wise to have a spotter for all working sets. Felt pretty good on the first two sets but the last rep felt a bit tough. On the max rep set, I got four solid reps and one really sketchy one for a set of five. This was surprisingly a two rep PR checking my logs. On to the upper back and rear delts fun super set. Increased the reps on the rear delt work. It got tough but no real stopping here. Then on to the pulldowns. More weight and slight decrease in weight. Felt better than past sessions but it definitely gets tough near the end. One more to go.