Dynamic Warm-ups
Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
165x1
205x1
235x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
265x1
Close Grip Barbell Incline Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
235x1
270x5
270x5
270x6
Super Set: Plate Around-the-Worlds/Cybex Dual Axis Rear Delts
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
45x11/11/11—90x14
Straight Arm Pulldowns
120x15
120x15
120x15
Overhead Rope Extensions
90x12
90x12
90x12
90x12
29 Minutes of Stretching
Comments:
I got some more sleep but body is definitely feeling beat. Knees achy
(especially the left one) and my spine feels like something has gnawed
on it a little. J-hooks still missing so same setup as last week. Didn’t
have anyone take the rack apart while I was warming-up this time haha.
Push pressing to start off the day. Definitely felt heavy in my hands
and on my shoulders. It is a fairly decent jump in weight for overhead
but not to the point that it would feel this tough. Some reps I didn’t
like and others were spot on. I feel that I got better lower body drive
towards the end and those tended to be the better reps. Like previous
weeks, I could keep going but it wasn’t easy. Incline followed that up
and I knew these would be tough. Shoulders were tight and chest was
still sore from Tuesday’s workout. I really had to put everything into
these sets with how it felt and how my strength was feeling today. Lead
to some ugly reps near the end. Usually I get a good bit more on that
last set but today it was just a rep more. The weight continues to
increase so that is something. Then on to the plate and machine
superset. Not going to forget a set this time. My mistake from the week
before lead to an increase in reps on everything. As last time, the
first time through was pretty good and I was in pain by the last set.
Shoulders were just burning. I only had to stop once on the rear delt
stuff on the last set so I’d say either I’m getting better or my pain
tolerance is. Straight arms after that. All three sets were tough but I
made it through all of them without having to stop so progress haha.
Triceps with the rope after that. It really boggles my mind how easy the
first half of the reps are and then all of a sudden, it becomes a
struggle to lift the weight. But the triceps like it so that is good.
Stretched a bit and then home for chicken parmesan.
Saturday, November 21, 2015
Thursday, November 19, 2015
November 18, 2015 – Week 6, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
265x3
265x3
360x1
360x1
450x1
540x1
540x5
540x4
540x3
540x2
Dead Zercher Squats (2” above parallel)
140x1
230x1
320x1
410x1
500x1
500x1
500x1
500x1
500x1
One Legged Trap Bar Romanian Deadlifts
65x3/3
115x3/3
165x3/3
165x3/3
165x3/3
Leg Extensions
120x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
32 Minutes of Stretching
Comments: I didn’t get as much sleep as I would have liked the night before. Got to trudge on through. I felt tired and I was sweating just looking at the weights. No j-hooks in the power rack still and now a set of the rack pins is gone. Hatfields to start off the day. A bit more weight this time but same rep scheme as last week. Still feeling strong on these but there is some slowdown from the previous sessions of 5x5. I’m still adapting my walkout without the j-hooks. First two sets are kind of the indicators with this setup as the first set is like a test and the second is generally the hardest set. Third and fourth sets were the best feeling for me. Knees then started aching after the last set. Zerchers followed that up. Decent weight for five singles with short rests. Plate jumps again to warm-up. These got tough quick with the short rest. Never really a point in the lift when tension is eased off. Lower and abs are engaged until finish and then hamstrings feel it even at lockouts. Definitely felt the strain by the last set. One leg work followed that up. Knees ached but it was more a distraction than anything else. Tougher on my left side then my right. Right definitely had better reps and I felt it more in my glutes with that side. Achy knees didn’t care for the many leg extensions but the blood flow felt good in my quads. Not much difference in difficulty from last session. Felt my whole spine just adjust doing the first rep of sit-ups. They don’t start getting “difficult” until that last set when the tiny muscles start squawking. Good bit of stretching and then home. Going to try and get in some quality sleep haha.
Hatfield Overload Squats
170x5
170x5
265x3
265x3
360x1
360x1
450x1
540x1
540x5
540x4
540x3
540x2
Dead Zercher Squats (2” above parallel)
140x1
230x1
320x1
410x1
500x1
500x1
500x1
500x1
500x1
One Legged Trap Bar Romanian Deadlifts
65x3/3
115x3/3
165x3/3
165x3/3
165x3/3
Leg Extensions
120x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
32 Minutes of Stretching
Comments: I didn’t get as much sleep as I would have liked the night before. Got to trudge on through. I felt tired and I was sweating just looking at the weights. No j-hooks in the power rack still and now a set of the rack pins is gone. Hatfields to start off the day. A bit more weight this time but same rep scheme as last week. Still feeling strong on these but there is some slowdown from the previous sessions of 5x5. I’m still adapting my walkout without the j-hooks. First two sets are kind of the indicators with this setup as the first set is like a test and the second is generally the hardest set. Third and fourth sets were the best feeling for me. Knees then started aching after the last set. Zerchers followed that up. Decent weight for five singles with short rests. Plate jumps again to warm-up. These got tough quick with the short rest. Never really a point in the lift when tension is eased off. Lower and abs are engaged until finish and then hamstrings feel it even at lockouts. Definitely felt the strain by the last set. One leg work followed that up. Knees ached but it was more a distraction than anything else. Tougher on my left side then my right. Right definitely had better reps and I felt it more in my glutes with that side. Achy knees didn’t care for the many leg extensions but the blood flow felt good in my quads. Not much difference in difficulty from last session. Felt my whole spine just adjust doing the first rep of sit-ups. They don’t start getting “difficult” until that last set when the tiny muscles start squawking. Good bit of stretching and then home. Going to try and get in some quality sleep haha.
Wednesday, November 18, 2015
November 17, 2015 – Week 6, Day 1
Dynamic Warm-ups
Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x4 PR+1 rep
Barbell Z-Presses
100x3
150x1
200x3
220x2
230x1
Incline Dumbbell Bench Presses
60’sx5
80’sx3
100’sx5
100’sx5
100’sx14 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
125x11/95x6
125x11/95x6
125x11/95x6
Dumbbell Paused Floor Flyes
25’sx15
25’sx15
25’sx15
27 Minutes of Stretching
Comments: Upper back, shoulders and neck have been tight. Unlike last week, I felt raring to go coming into this workout. I knew I needed to lift weights. Strict presses started off the session. I found out immediately that my upper back was very sore from the shrugs on Sunday. I guess I’m finally using enough weight for them to wake up haha. With the increase in weight on the presses, I did a bit more weight for the warm-ups but decreased the sets. Workload had been reduced back to two singles and then a rep set. Wrists weren’t bothering me so that was good. Weight was tough but I knew it would go up. Got four and missed the fifth on the last set. Small PR in the scheme of things but considering this beats a PR from like over three years ago, I’m happy with it. More is there for sure. I didn’t feel like I needed to do as many warm-ups on the z presses this week. Upper back soreness/tightness definitely had me concerned that these would be much tougher than last week to lockout. I was partially right. I felt I had a rep in me for the first two work sets. Not so sure on the single. That was pretty slow but I knew the lift was happening. Not a true max so not counting it as a PR just yet but getting there haha. On to incline dumbbell work. I took bigger jumps for the two prep sets. Felt a bit tougher than last week and with how I was feeling, I really didn’t expect much on the max rep set. Color me surprised when I just missed getting 15. I was slowing down the reps and pausing some on my chest. It seemed to help me control the dumbbells better and stay tight. May need to keep that in mind next time. Pull aparts were good, even with the sore upper back. No issues, kind of active recovery before the next exercise. The superset returned. The 10rm from last week was what I was supposed to use for all sets. I misread the sheet and did a little more. This was very hard haha. Abs and lats get quite the workout trying to keep the weight from pulling my body down. Reverse curls were good but exhausting. Flyes got tough. I really need to keep my mouth shut about something being easy haha. The added reps really brought up the difficulty on these. Not only was my chest working hard but my forearms and shoulders were feeling fatigue from holding the weights for so long. Stretched and called it a day.
Barbell Strict Presses
45x10
85x5
85x5
125x3
125x3
165x1
200x1
230x1
260x1
260x1
260x4 PR+1 rep
Barbell Z-Presses
100x3
150x1
200x3
220x2
230x1
Incline Dumbbell Bench Presses
60’sx5
80’sx3
100’sx5
100’sx5
100’sx14 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
125x11/95x6
125x11/95x6
125x11/95x6
Dumbbell Paused Floor Flyes
25’sx15
25’sx15
25’sx15
27 Minutes of Stretching
Comments: Upper back, shoulders and neck have been tight. Unlike last week, I felt raring to go coming into this workout. I knew I needed to lift weights. Strict presses started off the session. I found out immediately that my upper back was very sore from the shrugs on Sunday. I guess I’m finally using enough weight for them to wake up haha. With the increase in weight on the presses, I did a bit more weight for the warm-ups but decreased the sets. Workload had been reduced back to two singles and then a rep set. Wrists weren’t bothering me so that was good. Weight was tough but I knew it would go up. Got four and missed the fifth on the last set. Small PR in the scheme of things but considering this beats a PR from like over three years ago, I’m happy with it. More is there for sure. I didn’t feel like I needed to do as many warm-ups on the z presses this week. Upper back soreness/tightness definitely had me concerned that these would be much tougher than last week to lockout. I was partially right. I felt I had a rep in me for the first two work sets. Not so sure on the single. That was pretty slow but I knew the lift was happening. Not a true max so not counting it as a PR just yet but getting there haha. On to incline dumbbell work. I took bigger jumps for the two prep sets. Felt a bit tougher than last week and with how I was feeling, I really didn’t expect much on the max rep set. Color me surprised when I just missed getting 15. I was slowing down the reps and pausing some on my chest. It seemed to help me control the dumbbells better and stay tight. May need to keep that in mind next time. Pull aparts were good, even with the sore upper back. No issues, kind of active recovery before the next exercise. The superset returned. The 10rm from last week was what I was supposed to use for all sets. I misread the sheet and did a little more. This was very hard haha. Abs and lats get quite the workout trying to keep the weight from pulling my body down. Reverse curls were good but exhausting. Flyes got tough. I really need to keep my mouth shut about something being easy haha. The added reps really brought up the difficulty on these. Not only was my chest working hard but my forearms and shoulders were feeling fatigue from holding the weights for so long. Stretched and called it a day.
Sunday, November 15, 2015
November 15, 2015 – Week 5, Day 4
Dynamic Warm-ups
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
230x5
230x5
230x5
Deadlifts
135x5
225x3
315x1
405x1
445x1
485x1
525x2
430x3
430x3
430x3
430x3
430x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
35 Minutes of Stretching
Comments: Yesterday was good as I got to get in a brisk walk and rake leaves. Help alleviate some of the soreness in my quads and shoulders haha. Starting things off with the usual pause front squats. Increased the weight a smidge. I made my best effort to not rush the pauses and to make every rep feel the same. Quad soreness was definitely present from earlier efforts this week. Moved on to deadlifts after that. Plan was a double and then some speed sets. I’ve been sticking to double overhand grip for now since I’m not really getting in any real grip work without strongman events. Honestly, I don’t think I’ve done much rep work with double overhand on conventional pulls so this has been good so far. I did mistime my grip-n-rip on the big double but it wasn’t an issue. Grip felt strong and made good work of the weight. Definitely more in the tank. Increased the weight on the speed pulls but decreased the sets and increased the rest. Really, not much difference from the last few times. Trying to pull violently and bully the weight up. Kind of fun. The circuit returns. I had thought I would be done with these but no. I apparently made it look too easy so things kind of got beefed up a bit. Big increase on the shrugs. Felt fine, just a lot tougher on my grip. T-bar rows started out real hard and I got better by the last set. The bar came loose from the pivot on the second set so that kind of brought that set and circuit to a halt haha. Used the spud belt for the pull-ups. Not bad, I thought these would be tougher and bug my biceps. Ab wheel was fine and dandy. Abs were definitely working. Finally putting some weight on the ghrs. Low reps but still did the trick. Needed a good deal of stretching to feel ok.
Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
230x5
230x5
230x5
Deadlifts
135x5
225x3
315x1
405x1
445x1
485x1
525x2
430x3
430x3
430x3
430x3
430x3
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
35 Minutes of Stretching
Comments: Yesterday was good as I got to get in a brisk walk and rake leaves. Help alleviate some of the soreness in my quads and shoulders haha. Starting things off with the usual pause front squats. Increased the weight a smidge. I made my best effort to not rush the pauses and to make every rep feel the same. Quad soreness was definitely present from earlier efforts this week. Moved on to deadlifts after that. Plan was a double and then some speed sets. I’ve been sticking to double overhand grip for now since I’m not really getting in any real grip work without strongman events. Honestly, I don’t think I’ve done much rep work with double overhand on conventional pulls so this has been good so far. I did mistime my grip-n-rip on the big double but it wasn’t an issue. Grip felt strong and made good work of the weight. Definitely more in the tank. Increased the weight on the speed pulls but decreased the sets and increased the rest. Really, not much difference from the last few times. Trying to pull violently and bully the weight up. Kind of fun. The circuit returns. I had thought I would be done with these but no. I apparently made it look too easy so things kind of got beefed up a bit. Big increase on the shrugs. Felt fine, just a lot tougher on my grip. T-bar rows started out real hard and I got better by the last set. The bar came loose from the pivot on the second set so that kind of brought that set and circuit to a halt haha. Used the spud belt for the pull-ups. Not bad, I thought these would be tougher and bug my biceps. Ab wheel was fine and dandy. Abs were definitely working. Finally putting some weight on the ghrs. Low reps but still did the trick. Needed a good deal of stretching to feel ok.
Saturday, November 14, 2015
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.
Wednesday, November 11, 2015
November 11, 2015 – Week 5, Day 2
Dynamic Warm-ups
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
530x5
530x4
530x3
530x2
Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
475x1
545x1
One Legged tarp Bar Romanian Deadlifts
45x3/3
95x3/3
145x3/3
145x3/3
145x3/3
Leg Extensions
110x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
29 Minutes of Stretching
Comments: Due to the holiday, I was able to lift earlier (and get in some extra sleep). The go to hatfields started off the session. The rack was no longer out of order but the j-hooks were still missing. Going to make things interesting. I really didn’t know how I wanted to hold the rack as with the j-hooks, I can step a little further away from the rack and keep my hands palms down. Can’t do that with holding the sides of the rack. I kept wanting to switch from squeezing to holding between reps. Got to pick a style and stick with it. Weight is definitely big jump but weight still moves good. Definitely slowing down a tad. A bit of an odd rep scheme. I feel like the last two sets the reps were the best. Go figure. After that was dead zercher squats with bar set at about 29.5” off the ground. I just did singles in plate jumps up to what I felt would be a good start. Got the crappy chrome bar as I had no intentions on being gentle on the release haha. Plan was to work up to a certain effort range. Can be tricky when I don’t have the goal being a set weight or absolute death. Aim was a single with something I could double or possibly triple. I took bigger jumps than normal as I got used to it pretty quick despite not doing this kind of lift (or some variation) in 3 years. I was thinking that maybe I would hit close to 500lbs so I was really surprised I exceeded that by a fair margin. Then more one legged rdls. The big change up was changing from dumbbells to a tarp bar. Bodyweight warm-ups on the one-leggeds but I did even more to familiarize myself with doing them with the restrictions of the tarp bar. Usually, it would be leg back like one of those drinking bird desk weights but I found it was better to bend my leg, lift my knee forward to get the best out of it. Interesting lift, will have to see how it goes. Leg extensions for 100 reps again. Stuck with the same weight as last time. A little tougher but probably from taking a break on deload haha. Surprised that the big jump up in weight on the sit-ups didn’t seem to matter. Felt good to stretch.
Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
530x5
530x4
530x3
530x2
Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
475x1
545x1
One Legged tarp Bar Romanian Deadlifts
45x3/3
95x3/3
145x3/3
145x3/3
145x3/3
Leg Extensions
110x100
Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6
29 Minutes of Stretching
Comments: Due to the holiday, I was able to lift earlier (and get in some extra sleep). The go to hatfields started off the session. The rack was no longer out of order but the j-hooks were still missing. Going to make things interesting. I really didn’t know how I wanted to hold the rack as with the j-hooks, I can step a little further away from the rack and keep my hands palms down. Can’t do that with holding the sides of the rack. I kept wanting to switch from squeezing to holding between reps. Got to pick a style and stick with it. Weight is definitely big jump but weight still moves good. Definitely slowing down a tad. A bit of an odd rep scheme. I feel like the last two sets the reps were the best. Go figure. After that was dead zercher squats with bar set at about 29.5” off the ground. I just did singles in plate jumps up to what I felt would be a good start. Got the crappy chrome bar as I had no intentions on being gentle on the release haha. Plan was to work up to a certain effort range. Can be tricky when I don’t have the goal being a set weight or absolute death. Aim was a single with something I could double or possibly triple. I took bigger jumps than normal as I got used to it pretty quick despite not doing this kind of lift (or some variation) in 3 years. I was thinking that maybe I would hit close to 500lbs so I was really surprised I exceeded that by a fair margin. Then more one legged rdls. The big change up was changing from dumbbells to a tarp bar. Bodyweight warm-ups on the one-leggeds but I did even more to familiarize myself with doing them with the restrictions of the tarp bar. Usually, it would be leg back like one of those drinking bird desk weights but I found it was better to bend my leg, lift my knee forward to get the best out of it. Interesting lift, will have to see how it goes. Leg extensions for 100 reps again. Stuck with the same weight as last time. A little tougher but probably from taking a break on deload haha. Surprised that the big jump up in weight on the sit-ups didn’t seem to matter. Felt good to stretch.
November 10, 2015 – Week 5, Day 1
Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x5 PR+5lbs
Barbell Z-Presses
100x3
100x3
150x1
150x1
200x3
215x2
225x1
Incline Dumbbell Bench Presses
65’sx5
80’sx3
95’sx5
95’sx5
95’sx15 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
110x10/90x6
115x10/90x6
120x10/90x6
Dumbbell Paused Floor Flyes
25’sx12
25’sx12
25’sx12
26 Minutes of Stretching
Comments: I have been feeling very excited about the future on Sunday night and it took me a while to fall asleep. I felt all kinds of tired and achy Monday and it didn’t seem to be any better Tuesday when I woke up. My feet hurt and it felt like my hearing was going. Hamstrings were twitching sitting in a chair. So I wasn’t sure if the dreams I was having Sunday night were going to be put to work with how I was feeling. Must keep going forward. Strict presses as it has been this cycle. Warm-ups felt good until I got above a plate a side. My wrists started to bother me. I figured they would shut up once I put on wrist wraps but I wasn’t putting them on until it was time for the work sets. Similar to last time, singles and then a max rep set. Twice the singles beforehand and more weight. Singles moved well but tough. I realize I probably put in just the effort needed for these singles to really unleash for the AMAP set. I can’t be that agitated every set or I would burnout quick. Turned on the switch for that last set and went to it. Got five with a struggle but solid. Z presses followed. I did more warm-ups as the working weight was starting heavier. I wanted to make sure I was ready. Weight felt good, I knew I had at least another rep in me if needed. I was really surprised with how easy the single went up. Incline dumbbell presses were up next. No bands this time. Since I would be needing to clean the bells up to my shoulders, I figured it was best to do some warm-up sets here too. I must say I was very surprised with how easy these felt. I definitely wasn’t expecting 15 on my max rep set. Usually the band pull aparts are pretty rough after deload but not the case this time. Triceps/biceps superset changed up a little bit this time. Decline work with cables and rope and reverse curl with long negatives. Cable and rope should be nicer on my elbows. Weight stayed the same for the reverse curls but I was tasked with finding a 10rm on the triceps. Really awkward movement and the cable really pulls down and back so my abs get a workout too. Finally, the end of the session was some chest work. Light stuff and I understood that this was to be controlled stuff. Not whipping the weights around, focusing on feeling the chest work and taking deep breathes. Almost relaxing and I’m certain my chesticles will be sore later. Stretched and then home. Good to back to the heavy stuff.
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x1
255x1
255x1
255x1
255x5 PR+5lbs
Barbell Z-Presses
100x3
100x3
150x1
150x1
200x3
215x2
225x1
Incline Dumbbell Bench Presses
65’sx5
80’sx3
95’sx5
95’sx5
95’sx15 PR+3 reps
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
110x10/90x6
115x10/90x6
120x10/90x6
Dumbbell Paused Floor Flyes
25’sx12
25’sx12
25’sx12
26 Minutes of Stretching
Comments: I have been feeling very excited about the future on Sunday night and it took me a while to fall asleep. I felt all kinds of tired and achy Monday and it didn’t seem to be any better Tuesday when I woke up. My feet hurt and it felt like my hearing was going. Hamstrings were twitching sitting in a chair. So I wasn’t sure if the dreams I was having Sunday night were going to be put to work with how I was feeling. Must keep going forward. Strict presses as it has been this cycle. Warm-ups felt good until I got above a plate a side. My wrists started to bother me. I figured they would shut up once I put on wrist wraps but I wasn’t putting them on until it was time for the work sets. Similar to last time, singles and then a max rep set. Twice the singles beforehand and more weight. Singles moved well but tough. I realize I probably put in just the effort needed for these singles to really unleash for the AMAP set. I can’t be that agitated every set or I would burnout quick. Turned on the switch for that last set and went to it. Got five with a struggle but solid. Z presses followed. I did more warm-ups as the working weight was starting heavier. I wanted to make sure I was ready. Weight felt good, I knew I had at least another rep in me if needed. I was really surprised with how easy the single went up. Incline dumbbell presses were up next. No bands this time. Since I would be needing to clean the bells up to my shoulders, I figured it was best to do some warm-up sets here too. I must say I was very surprised with how easy these felt. I definitely wasn’t expecting 15 on my max rep set. Usually the band pull aparts are pretty rough after deload but not the case this time. Triceps/biceps superset changed up a little bit this time. Decline work with cables and rope and reverse curl with long negatives. Cable and rope should be nicer on my elbows. Weight stayed the same for the reverse curls but I was tasked with finding a 10rm on the triceps. Really awkward movement and the cable really pulls down and back so my abs get a workout too. Finally, the end of the session was some chest work. Light stuff and I understood that this was to be controlled stuff. Not whipping the weights around, focusing on feeling the chest work and taking deep breathes. Almost relaxing and I’m certain my chesticles will be sore later. Stretched and then home. Good to back to the heavy stuff.
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