June 21, 2014 – Week 3, Day 3

Dynamic Warm-ups

Beltless 3” Deficit Pulls
135x5
135x5
185x3
225x3
275x3
315x3
365x3
405x3
455x3
Add Straps
500x3

Pulldowns (straps)
220x10
240x10
260x10
280x10 PR+1 rep
300x8

Sled Drags (backwards)
415x75'
465x75'
505x75'
555x75'

23 Minutes of Stretching

Comments: Pulling stuff off the floor hasn't been good to me for quite some time now. Hard going in, thinking about where I once was and worrying about failure. Deadlifts are becoming synonymous with having a bad time. No hard belt for these pulls so I was thinking a lot about keeping the core tight to break the weight off the floor. Not exactly a good combo for pulling fast. The wider grip and stance are taking some getting used to. Grip is going out a bit sooner than I would have liked too but these changes need to happen. Hard lifts, didn't like it. Pulldowns almost pissed me off to the point of leaving the gym with the first set really bothering my right biceps. Just wasn't awake as the following sets were better. I'm not confident that the cable tower can take much more stress in the way of added weight. Backwards sled dragging has been a nemesis, with my legs always cramping up to the point where it becomes backwards high pull to finish the course. I think the extra leg work has helped as I didn't have to resort to that on any sets. May need to try more weight next time to be sure.