November 13, 2015 – Week 5, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1

Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
225x1
265x5
265x5
265x8

Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
45x9/9/9—90x12
45x9/9/9—90x12
45x9/9/9—90x12

Straight Arm Pulldowns
120x15
120x15
120x15

Overhead Rope Extensions
90x10
90x10
90x10
90x10

27 Minutes of Stretching

Comments: Not sure what exercise did it on Wednesday but my glutes were sore. Really not sure if it was the zerchers or the one legs. Not much changed with this workout for the heavy stuff. The push press singles continue. Short rests and more weight. Rest was increased by a tiny bit. Hardly notice it with the short rests as it is haha. J-hooks still missing so I did what I could to secure the rack pins so that I could unrack the weight with vigor. I took some micro weight magnets and attached them to the back of the rack to keep the pins in better. Not sure if it really worked but it certainly gave me some peace of mind. Everything felt spot on for these and almost crushing it right out of the gate. I think the only time I had an issue was one time I got the bar too close to my throat and I hesitated briefly as I wasn’t expecting it and the other was when I got a close grip somehow. No issues with my elbows or wrists. Incline work followed that up with more weight. I was actually kind of worried with how these would go as the working weight was just one rep under my best with a normal grip. Incline has also been temperamental in the past when I got up in weight. I’ve gotten loads better but it was still a concern. Especially when I seemed to sandbag the intensity until the max rep set. No wrist issues this time but it was tough sets. My quads got very sore after the first work set. Got one more rep than I was expecting on the rep set so that was good. A new super set was next; it combined an old exercise with a new exercise. ATWs I haven’t done since my first training cycle and it had been for a lot more reps. Wasn’t sure how my shoulders would feel after these haha. The second part was rear delts. It was supposed to be a rear delt pec dec machine but I don’t have access to one. I had to make do with what was there and it ended up being a machine. Certainly hits the rear delts but the motion isn’t fluid and it is restricted in the ROM. ATWs didn’t feel bad and the first go through was good. Fatigue built up pretty fast during the subsequent sets and I ended up having to rest pause the last two sets on the rear delts. I couldn’t lift my arms above my head after I was done. I was supposed to do four sets but copied it to my log wrong. Straight arm pulldowns after that. I was ready for tough stuff here and surprised myself with how easy the first set went (I had to check the weights to make sure haha). However, fatigue made each set and rep tougher and tougher and I had to rest pause the last set. Finally, it was triceps. Volume cut way down and using cables and ropes to be gentler on the elbows. Despite that, my arms were pretty cooked and it was really a struggle to lockout these reps. I wasn’t prepared for that haha. Stretched a good bit and went home for pot roast.