Monday, 4/25 6 Weeks Out
Log Clean & Press Every Rep – 5/3/1+, 120 x5, 135 x3, 150 x5, 95 x9 in 60s
Z Presses – 5/3/1+, 75 x5, 85 x3, 95 x3
Circus dumbbell – 1 x 10, 65
Super Ram Bench – 5 x 10, 185, 185, 185, 185, 185
Bradford Presses – 5 x 10, 45, 45, 45, 45, 45
WG Pullups – 5 x 10, blue, blue, blue, blue, blue
Db Flys – 5 x 10, 20, 20, 20, 20, 20
Overhead Yoke – 195, 215
2 mile run 17:57
Today was a solid log day. I came into the day feeling a little beat up. I hit 5 reps at 150, which is a rep PR. I could tell that my shoulder stabilization was fried, and I was struggling to stabilize the log at lockout. Normally that isn’t a problem for me. Speed log was not as fast as I’d like, but after the 150 set, I wasn’t too disappointed.
Z Presses were definitely impacted by my fatigue. I only got 3 at 95. Not as bad as it could have been I suppose.
I did one set of circus db and decided I was courting injury. I was all over the place with them so I cut the rest of the sets.
Super Ram was ok, but I lost a few reps on the last 3 sets. Deload is needed for sure, but it’s coming. I superset this with wide grip pullups and they were actually the best they’ve ever been. All sets completed without a pause. I’m going to have to order a smaller band.
Bradfords were also pretty solid. The db flys felt, but were a challenge.
I did one set of overhead yoke and decided to cut the rest. My shoulders were done.
I wanted to do a little conditioning work, so I went for a ‘fast’ 2 mile run. I was pleased to finish in under 18 minutes.