July 05, 2014 – Week 5, Day 3

Dynamic Warm-ups

Sumo Deadlifts
135x5
135x5
Add Straps
225x3
275x3
315x3
365x3
405x3
455x3
495x3
545x3 PR+15lbs

Sand Bag Carries/Prowler Pushes Medleys
250x60'/415x60'
250x60'/415x60'
250x60'/415x60'
250x60'/415x60'

33 Minutes of Stretching

Comments: Quads still very sore from the power squats, like I didn't think the DOMS would last this long to be honest. Similar workout to the one I did the week before the Shreveport show. Just had to keep myself cool and just keep pulling, even if it feels heavy. Same strategy as last time with the straps on almost right off the bat to grease the groove. Got to treat the heavy and light sets the same. I want to say that it didn't feel as tough as last time but I can't be sure. Quads were sore and lower back was achy breaking the weights off the ground. I was also trying to keep down a large breakfast (I had planned to lift much later in the day) this whole session. I knew that 545lbs was a possibility when I did my first two reps with 495lbs. Took a big, long rest before having a go at it. Yeah, it was tough, had to step back to take a breather before going for number three and boy was that a grinder. Progress. Moved on to medley work. I didn't want to kill myself here what with baker's dozen of eggs trying to escape so I didn't go all out with the prowler weight. Using my ironmind sandbag for the first time so a bit of trial and error to find the best way to move it. 60' runs for this session as I really wanted to work on my speed back to the implements as well as transitions. I think I did alright there. Need more practice with the sand bag to determine the best way to get it from point A to B without losing time bobbling it in my lap or on the run. Hopefully I can keep the momentum going.