Monday, 4/18 7 Weeks Out
Warmup – Dynamic stretching, light prowler sprints, sledgehammer
Log Press, Clean every Rep – 3 x 3+, 110 x3, 125 x3, 140 x12, 95 x 10 in 0:60s
Z Presses – 3 x 3+, 70 x3, 80 x3, 90 x5
Circus db – 4 x 10, 60, 60, 60, 65
Super Ram Bench – 4 x 10, 185, 185, 185, 185
Bradford Presses – 4 x 10, 45, 45, 45, 45
WG Pullups – 4 x 10, blue, blue, blue, blue
Db Flys – 4 x 10, 20, 20, 20, 20
Overhead Yoke Walks – 3 x (45’ x 2), 195, 225, 255
So I was pretty sick last night and very concerned about how today’s session would go. It’s the lightest I’ve ever been in I don’t even know how long, and the first time I’ve been under a major milestone weight since I’ve been a competitive lifter. I had a lot going against me this session, but I had to put all that aside.
The log great today. I hit a new rep pr of 12 with 140. I was really in the zone with the log today and extremely happy with my effort. I hit 10 reps at 95 on my speed set, and I had just gone up with that, so log was good all-around today.
Z Presses were tough, but I managed 5 reps with 90 today. I was pretty smoked after all that log work.
I managed to count correctly with my circus db press sets today. I even went up on the last set. Super Ram bench felt great, and I am happy with my progress here. Pressing feels great lately.
Bradfords are coming along. Wide Grip pullups are also improving. I feel like my back is really getting stronger between the pullups and all the back stuff on leg day. The dumbbell flys felt are still a challenge, but some of that is likely because they are last.
I finished with some overhead yoke carries. These were pretty tough but I’m feeling like they’re translating well.
I felt great after this session and went for a 2 mile run unweighted. I didn’t start out with the intention of a fast run, but ¼ mile into it, I felt like going faster. Then I hit the first checkpoint nearly on pace to come in under ten minute miles, so I turned it on. I ended up finishing the 2 miles in 19:26, so I felt good about that.