January 12, 2013 – Day 3, Week 6 & January 14, 2013 – Day 4, Week 6

January 12, 2013 – Day 3, Week 6

Dynamic Warm-ups

1) Savickas Presses – Several singles with 205

2) Dumbbell Overhead Extensions – 95x3x15

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

4) IYT’s – 5’sx3x12

5) Rope Cable Face Pulls – 90x3x10

6) Floor Paused Triceps Extensions – 100x5x15

7) Hanging Leg Raises – 3×15

20 Minutes of Stretching

Comments: Nowhere near by best this day. Only had two bowls of rice in me but I thought I could push through it as this is the least stressful workout day in the week. Certainly had to fight to push the strict pressing through. Felt quite a bit of fatigue on the extensions but managed to get all the reps for every set. Didn’t feel too bad doing any of the upper back stuff. Some tightness in my biceps doing face pulls. Despite wrecking me, the barbell extensions were about the same difficulty as last time. Finished up the workout with abs and thankfully end the day.

January 14, 2013 – Day 4, Week 6

Dynamic Warm-ups

1) Deadlifts – Up to 535×5, then 455 for sets of 3 with short rest

2) 2" Platform Deadlifts – A few singles with 465

3) One Arm Barbell Shrugs – 135x3x15

4) Bent Over Dead Stop Rows – 310x3x5

5) Glute Ham Raises – bw+10x3x7

6) Tire Flips – 800 for sets of 3

7) Atlas Stones – 385 for sets of 6 (58”)

Comments: Felt like total crap Sunday so didn’t even bother attempting to leave the house. Despite feeling like crap, I decided to finish out the week. Goal weight for this week was only a 10lbs increase but I had other plans. One was that it was much easier to just add 50lbs a set but two was that I took it as a challenge. Squat was bumped up 15lbs, why not deadlifts?! Despite feeling sickly, this set felt better than last week. My hand placement felt off on the speed sets but all in all, deadlifting felt markedly improved. Not much difference between 135lbs and 95lbs on one arm shrugs it seems. Rows felt better than last week which was good. Glute hams are pretty easy, might have lost count on a set or two though and did an extra rep. I wasn’t looking forward to tire flipping. I quite good at it but I don’t have the best stuff to work with as the heavy tires are outside in the grass and mud. Just covered in filth after these. Didn’t help that it was raining/hailing while I was doing it. Had to have Jenkins wrap my tape for stones as I was just too dirty to do it myself. I was sweating quite a bit more than I usually do so it made this tougher than it usually is. Tape slid off near the end of the first set. Gym was closed after that so no time do another event.