March 24, 2015 – Week 5, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x10/25’sx10
45x10/25’sx10
45x10/25’sx10

Parallel Bar Dips
bwx3
bw+45x3
bw+90x6
bw+90x6
bw+90x6

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

Incline Triceps Extensions
75x3
95x12
115x12
135x12

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

31 Minutes of Stretching

Comments: Energy was surprisingly good this session. I had thought I’d be a bit beat from work but even my first set with the empty log felt good and that usually is a suckfest since my knees usually aren’t cooperating that early on. Plan was doubles within the short rest period until I couldn’t double no more. Still having first set jitters and it is noticeable. Legs and triceps felt strong, even at the end but I was starting to get fatigued in my shoulder girdle and losing stability for the press. Near the end, I was definitely holding my breath trying to stay tight to have a solid foundation and I got lightheaded. New stuff for shoulders; face down on incline bench superset. I tried the recommended weight for the front raise but it was beyond me at this point so I had to drop down to just the bar. This exercise lit up my entire back. The dumbbell part was pretty straightforward. Dips felt the easiest and best they have in the longest time. Nothing from past sessions was bugging me here. Stuck with band tension for pull aparts, usually need an additional session after the deload week to feel my best. I may have went a little low on the incline triceps extensions for a max set of 12 but it is hard to gauge what my fatigue will be after all the other sets. Not quite used to the new band setup for scapular retractions. Lots of stretching and good food after this session. Good start to this block.