April 12, 2016 – Week 3, Day 1

Dynamic Warm-ups

Plyometric Push-ups
(regular)
bwx3
(plyo)
bwx3
bwx3
bwx3
bwx3

12” Log Jerks (explosive)
90x5
90x5
120x3
120x3
150x1
150x1
180x3
180x3
180x3
180x3
180x3
180x3
180x3
180x3

Close Grip Barbell Bench Presses (explosive)
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

28 Minutes of Stretching

Comments: Lower back thankfully eased up but hip flexors are still ridiculously tight and sore. Getting better thankfully but still annoying. However, not of that would really effect this particular workout. Plyo push-ups up first. Same as it has been and I did the same warm-up this time too. I noticed on the first two sets that I was kind of doing a two-step push with the bottom and then near lockout. The near lockout is obviously the triceps trying to assist. Doing this usually means loss of tightness to achieve and it is perhaps me trying to compensate for not as much power from the initial push off the bottom. I kept that in mind for the following two sets and I feel those were my best two sets of plyo push-ups to date. Then on to log. Same sets, just a little more weight now. I felt that it took a few sets to really be firing on all cylinders. Felt powerful on these still. Hopefully what I’m learning here will be transferable to the big boy weights haha. Didn’t start to get a headache until near the end from holding my breath. On the last set, I took a breath at the top of the last lift and that got rid of the headache. Just need to remember that for next time haha. Bench presses after that. This actually took a while as someone took the height adjustable bench as soon as I finished log work. I checked upstairs and that one was also in use (it’s not as good as the downstairs one). I really took my time on my sets warming up on another bench (literally a half press to unrack and bugs my back to get out from under the bar) and as I get to the end, the guy offers the bench to another guy so there goes those plans. The upstairs one was cleared by then but this added about 30 minutes to my workout. I was bit cooled off physically but I was pretty fired up mentally haha. Same weight, one more set. Felt about the same as last week but I felt it just wasn’t the best. Trying to push fast without doing that extra thrust with the triceps near lockout to artificially speed it up. Then on to band pull aparts. Felt tougher but I think that was more from my forearms feeling beat from the pressing this week as it was quite comfy on my shoulders. Home to stretch and eat.