December 26, 2014 – Week 6, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
145x1
175x1
205x1
235x2 (damn)
235x4/0/0 (double damn)
190x3
190x3
190x3

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x1
225x1
255x3
285x3
315x3
245x9

Overhead Dicks Presses
110x8
110x7
110x8

Spider Rows
+45x3
+90x3
+135x8
+135x8
+135x8

31 Minutes of Stretching

Comments: Can’t always have workouts without issues. I usually do this workout at the Y but now that Ironmill has an adjustable bench for my lanky wingspan, I did the workout there. I felt good on warm-ups for pressing but it went downhill when I went for my rest pause set. I think I was too excited on my first attempt as I got a double but then stalled on the third rep at lockout and my vision started to go dark. I tried to walk the weight back into the rack but I missed the one side and it swung down and dislodged the one j-hook. Not a good start. I power cleaned the weight back up and took about 7 minutes to refocus. Second round started off well but then I stalled on the third rep again hard at lockout. I got it and went for more reps. I got greedy and tried for five and it stalled at lockout too for a bit. I knew that I was in big trouble and it resulted in no additional lifts after the brief rests. So mad at myself for being stupid here. Continued on to salvage what I could from the workout. Speed work didn’t feel as easy as last week and when I almost missed reracking the weight after the first triple, it got to me. I was glad to move on to close grip bench. New bench so I did a lot more sets to warm-up so that I could get used to it. The rack “moves” to make it easier to unrack so that was interesting. Right shoulder and triceps felt slow but I got my reps here. Overhead dicks presses started out easy but I was distracted and I miscounted the second set. By the end of the last set, my shoulders and triceps were smoldering. Moved on to spider rows to finish off the session. Nowhere near as easy as last week but still on the light side. Good amount of stretching before calling it a day.