December 20, 2014 – Week 5, Day 4

Dynamic Warm-ups

Front Squats
45x10
100x5
150x5
200x3
250x3
300x1
300x1
300x1
300x1
300x1
300x1

3” Block Pulls
135x5
135x5
245x3
245x3
335x1
335x1
425x1
495x1
Added Straps
555x1
555x1
555x1
555x1

Deadlifts (straps)
425x3
425x3
425x3
425x3
425x3
425x3

Head Supported Swiss Bar Rows
140x3
180x5
180x5
180x5
180x5
180x5

Farmer’s Walk Medleys
200xpick
250x100’ in 17.42 seconds
250x100’ in 17.97 seconds
250x100’ in 16.69 seconds

Dumbbell Hammer Curls
55’sx6
55’sx6
55’sx6
55’sx6

Pulldown Abs
130x8
130x8
130x8

30 Minutes of Stretching

Comments: Another week down. I might have done more warming up than I planned on front squats. Regardless, the weight moved quickly. I did some more warming up for the block pulls. I'm trying to hit these with the bar a little in front of my shins as that seems to be a better position for me. These singles felt slow to get moving. It is a 25lbs increase from last time but I didn’t think it be that tough. Went right into pulls from the floor. Trying to pull these as fast as I could. Figures the last set felt the best. On to rows from there. No issues hitting my gut with the weight lowered a bit. So perhaps I can start moving back on up in weight. Due to the newer setup at the gym, it just wasn’t practical to setup the yoke/farmer’s walk medley so I just did longer distance farmer’s walk. Decided to keep track of times for these and really surprised by how my last set was the best. From there, I finished up with hammer curls and some abs before stretching.