December 28, 2012 – Day 3, Week 4 & December 29, 2012 – Day 4, Week 4

December 28, 2012 – Day 3, Week 4

Dynamic Warm-ups

1) Savickas Presses – Up to a few sets of 120x3

2) French Presses – 70x3x15

3) Band Pull-Aparts – 3×12 w/ Monster Mini Band

4) IYT’s – 5’sx3x12

5) Rope Cable Face Pulls – 90x3x10

6) Incline Tate Presses – 30’sx3x12

7) Hanging Leg Raises – 3×15

25 Minutes of Stretching

Comments: Been trying to keep food intake high with handfuls of raw almonds throughout the day. Had pizzas a top of dinner the past two days. Easy stuff again. Like speed work for the z-pressing. Not much changing for most of this workout as it is already a light one for assistance to begin with. I've been doing the I's wrong so this was the first time doing them correctly so that was an interesting challenge. Moved through this as quick as I could to finish up the workout.

December 29, 2012 – Day 4, Week 4

Dynamic Warm-ups

1) Deadlifts – Up to several sets of 365x1

2) Dumbbell Shrugs – 90’sx2x15

3) Bent Over Dead Stop Rows – 165x2x5

4) Glute Ham Raises – bwx3x8

5)  Farmer's Walk – 232x100’

6) Atlas Stones – 315x6 (58”)

Comments: Was going to be training at IronMill to shoot some video for my next article but we were snowed in when I woke up so not happening this weekend. Snow let up around noon so I was able to do some shoveling and make it out for the last deload session. New deadlift jack at Catalyst so happy about that. Worked up to speed pulls with 365lbs. Just dropped the weight from lockout to cut down on fatigue and to make me pull faster (if that makes sense). Last one felt perfect. Light weights and less sets made the assistance stuff go by quickly. Should have done something to warm-up for farmer's as going right in to it was kind of rough. Out of good tacky and the stone was really cutting into my stomach and thighs. Easy but not digging the pain. Might just have to skip that stone from now on haha.