Dynamic Warm-ups
Front Squats
45x10
95x5
135x5
185x3
225x3
275x1
275x1
275x1
275x1
275x1
275x1
3” Platform Deadlifts
245x5
335x3
Added Straps
425x1
475x1
525x1
525x1
525x1
525x1
525x0
Snatch Grip Deadlifts (straps)
440x3
440x3
440x3
Head Supported 8” Log Rows
160x1
205x5 (oops)
185x5
185x5
185x5
185x5
Yoke/Farmer’s Walk Medleys
450xpick/160xpick
450x60’/160x60’
550x60’/200x60’
550x60’/200x60’
550x60’/200x60’
Gironda Perfect Curls
80x8
80x8
80x8
80x8
Pulldown Abs
120x8
120x8
120x8
30 Minutes of Stretching
Comments: Really wanted to sleep more but can’t sleep the
day away. Went lifting at IronMill. Started off with front squats and these
were fast and easy. I did 310x8 after multiple sets the day before my injury so
it makes sense these would be a piece of cake. Deadlift was not a piece of
cake. I did something to my left ring finger loading up the bar and it bruised
and swelled under the first digit. Hurt to hold on the deadlifts without
straps. With how 475lbs felt, I felt I could complete the task at hand but no
dice. Every rep was a slow grind and I couldn’t get past mid-shin on the fifth
rep. Short rests got me here. I really hate when I miss a deadlift but I needed
to shoulder that hurt for later as I was just getting started. Went right into
snatch grip pulls as I should be ready after the platform pulls. These were
horrible too and I was so glad to finish the three sets with no injuries or
missed reps. On the head supported rows, it was to be swiss bar but just went
with the tiny log rather than drive to the Y and disrupt the workout. I
accidentally added 20lbs on the first set. After that was light event training.
I was going to go a bit heavier but with how craptastic my warm-up set felt, I
swallowed my pride and did what felt nice and doable. Did weird curls and easy
abs to finish up the day. This was a long session.
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