I tried ZMA for the first time again in years. By mistake. And it destroyed my sleep again. I was able to make it to work on Tuesday, but I couldn’t workout, much less function like a human being. Pushed my workout to Wednesday (pun!).

warmup: superset DB swings and resistance band over & backs. 3 rounds, 30 sec rests.

Push Press (2 min rests)

bar x 5 strict reps
95 x 3 strict reps
*elbow sleeves, wrist wraps on*
135 x 1
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

notes: I started to take it for granted and on the last set tried to do strict presses. That wasn’t happening (well, I did 1 rep but it was not so smooth), so I once again reharnessed the power of the leg drive.

Seated DB Press (90 sec rests)

20s x 8
40s x 5
*sleeves and wraps on*
50s x 12
55s x 10
60s x 8
65s x 6
70s x 4

notes: After last week, I was psyched to do these. Ended up getting the hang of the clean (pun!), and repped out my sets as planned. Progress!

Z Press (folded up yoga mat under my butt, rest from MIN to 60 sec)

bar x 5 (change weights and go again, min rest)
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5 (rest went up to 60 sec)
105 x 5
115 x 5
125 x 5
135 x 3

notes: I upped the rest and ended up making some progress! Finally hit full plates on these.

Hammer Curls (60 sec rests)

30s x 12
30s x 12
30s x 12

Strict Cable Side Raises (leaning raises, 30 sec rests)

2 plates x 10/10
2 plates x 10/10
2 plates x 10/10

notes: Kept the weights low and the rests short and the arms straight.

postworkout: 15 min elliptical

maybe the day off did me good, but I made some progress and had a good workout overall.