February 16, 2014 – Week 4, Day 3

Dynamic Warm-ups

18" Rows
135x5
135x5
185x3
225x3
255x5
275x5
295x5
315x5
335x5
355x5

Pulldowns (straps)
230x12
240x12
250x12
260x12
270x12

Sled Drags
600x70'
650x70' (kept slipping)
420x70'
420x70'

28 Minutes of Stretching

Comments: Workout started out fine but ended on a sour note. Hip/back area still not 100% from Friday but I figured it wouldn't hinder the workout. Aimed for 10lbs over last time for the rows and started out heavier as I knew what I could hit. Some anxiety with these with the achy hip/back on the left side and also with some soreness in my right biceps. Neither issue seemed to keep me from moving weight. Moved on to pulldowns from there. Didn't feel a need to really warm-up so went right in to work sets, adding 10lbs a set. These went well too. Sled drag not so much. I bought a push-pull sled to use for sled work. I put it together before I went to the gym and was ready to go when I got back. I knew it would be tough with the streets still covered with snow and gravel and salt. My first run with 600lbs was perfect. That's were it stopped though. 650lbs felt infinitely harder and I struggled to finish it (didn't help that I slipped a few times). I'm not sure what happened after that but I just couldn't move any decent weight. I'm hoping it is more to do with the skids getting worn down by the gravel on the road then with any issues going on with my hip. Lead to a very frustrating end to the workout. Stretched and now trying alleviate the pain in my SI joint.