March 11, 2015 – Week 3, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x5
240x5
240x5
240x5

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx12/12/12
25'sx12/12/12
25'sx12/12/12

Parallel Bar Dips
bwx3
bw+45x3
bw+85x6
bw+85x6
bw+85x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
110x11
110x9
110x8
110x7
110x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

28 Minutes of Stretching

Comments: Keeping the lifting week with a Wednesday start for this week before going back to normal on the deload week. I wanted to make sure my hamstring was good to go and make sure I had enough rest. Log felt good during warm-ups as per usual. Obviously tougher than the first week but better than last week. I had some jitters on the first set that I got over in the following sets. I got four on the fourth set and I then took a few seconds to refocus to get a fifth rep easier than the fourth (I got out of my groove on the fourth so I knew I had a fifth). Dumbbell stuff after that with increased reps. I think the shoulders are getting used to these again. Dips are still going strong but I’m still wary doing them. I noticed that my right triceps needs to “adjust” after the first rep and my right pec was “moving” during the sets. Nothing painfully mind you but I’m monitoring it and being cautious. Starting to get used to the increased tension on pull aparts. Triceps extensions on an incline were also good. Increased tension for band scapular retractions by adding another block for my feet without having to add more bands. Really noticed the increased tension throughout the range of motion by the last set. Probably stick with it for another session or two.