June 14, 2014 – Week 2, Day 3

Dynamic Warm-ups

15" Rack Pulls
155x5
245x3
335x1
Add Straps
385x2
425x2
475x2
515x2
565x2
615x2

Pendlay Rows (straps)
140x3
190x3
230x8
245x8
260x8
275x8
290x8

Bigg Dogg Strongg Husafell Carries
300x80'
300x80'
300x80'

27 Minutes of Stretching

Comments: Lifted at the new home for Ironmill in my town. 9 minutes beats 45 minutes drive any time haha. I was going to lift at the YMCA but Ironmill was going to keep open until 7PM so I figured I could get my workout done and check out the new digs. Rack pulls were harder than usually because I was using a 65lbs squat bar. Thicker bar with very little flex compared to a normal 45lbs bar. I did very little warm-ups as I was quite awake and toasty from helping out my little sister go through her own workout. Still working on what form works best for me on deadlift. Goal is to work on getting more legs into it and shortening my stroke. Wider grip, slightly wider stance and doing me best to engage my quads into the lift to help my back and hamstrings. I think it is working. Very happy to get over 600 for a double. Looking at the video, I think I had more in me but it certainly didn't feel like it at the time haha. Moved on to Pendlay rows after that. I think I was still in college the last time I did these. Form police will probably write me a ticket for how I did on these haha. My best was 235lbs for 5 and just crushed it with ease. Used a lighter squat bar (50lbs) to make things fun again. Last thing for the day was some light runs with my husafell. Been a while but it felt good. Only 300lbs for working on speed with it. Normally, I would hold it in a stagger grip but I felt the hug style would be more appropriate as it was not max weight and my legs are freer. All in all, made up for sleeping about 13hrs.