March 8, 2016 – Week 8, Day 1

Dynamic Warm-ups

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

Incline Barbell Close Grip Bench Presses
45x10
85x5
85x5
125x3
125x3
165x1
195x1
225x3
225x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

Super Set: Overhead Dicks Presses/Dumbbell Curls
115x6/30’sx15
115x6/30’sx15

36 Minutes of Stretching

Comments: Much needed deload week before the contest. Temps up to 76 so I was sweating just getting warmed up at the gym. Need to give me time to adjust Spring! I thought I had on a shirt that had good stick on it for the axle but I guess I was wrong. Cleans felt tough and labored. I’d get the axle to my stomach and it would slide down so added stress on my forearms and biceps. Those are still pretty beat from the week before. Overhead portion was easy but I did have to let it settle after the tough cleans. Just got to keep going forward and expect good things at the show. On to incline bench. Not sure but I felt a little lopsided but I think that was more that the bench wasn’t lined up with any lines. Slow and controlled. Pretty much did them with one breath. Band pull aparts were easy and I pretty much did them while putting the weights away from the previous exercise. Super set for the triceps and curls to finish up the session. Even with this light weight, the overhead dicks presses still working the overhead muscles pretty hard. Curls it was like curling a gallon jug at this point haha. Things are starting to get serious now. Lots of stretching needed after this.