December 23, 2014 – Week 6, Day 1 & December 24, 2014 – Week 6, Day 2

December 23, 2014 – Week 6, Day 1

Dynamic Warm-ups

12” Log Jerks
100x5
100x5
150x3
150x3
200x1
225x1
250x1
275x2
235x3
235x3
235x3
235x9

12” Log Z Presses
100x1
130x1
160x2
185x2
210x2 PR+10lbs

Parallel Bar Dips
bwx10
bwx10
bwx10

Band Pull A-parts
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12

Myostatic French Presses
90x6
90x6
90x6

Band Scapular Retractions
SB+MBx12
SB+MBx12
SB+MBx12

27 Minutes of Stretching

Comments: Digestive system has been feeling wonky the past few days and I was worried how this would mess with my training. I made a more conscious effort on the warm-ups to get my form crisp as I know I can do better than what happened last week and my training the previous 4 weeks as well. 275lbs didn’t feel awesome but it didn’t feel nearly as awful as 265lbs last week. Better leg drive here but still not as efficient on the second rep. Weight went way out and I felt it in my lower back, so didn’t really hold the lockout very long. Speed triples after that and these felt a ton better than last week’s doubles. On the last one for max reps, I took a breather after seven and then hit a double. Nothing left to get another rep. Z presses didn’t feel as strong as last week but still lifting the most I’ve done on log z presses so that is still something. After that was dips with just bodyweight, increasing the reps. Didn’t feel as funky this time but my right shoulder was achy. Not sure if that is from dips or just from other things. Much the same as last week after that.



December 24, 2014 – Week 6, Day 2

Dynamic Warm-ups

High Pulls
111x3
155x3
185x1
205x1
225x2
225x2
225x2

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
400x1
465x2
515x2

Safety Squat Bar Pause Squats (2 second pauses)
325x3
325x3
325x3
325x3
325x3

Glute Ham Raises
bwx6
bwx6
bwx6

H-Stone Carries (turns at 40’)
240x200’
240x200’
240x200’

Landmines
35x6/6
35x6/6
35x6/6

29 Minutes of Stretching

Comments: Out of work earlier and the Y was closing early too so tried to move as quickly as I could at the start. Lots of people in the gym today. I think I did better with the high pulls this session but they just don’t feel like they did the previous cycle. Hatfield squats were much better this time; that sturdiness I was missing last week was here in force. The first heavy double felt like speed work. The weight was noticeable on the true heavy double of 515lbs but still moving well with the weight. Pauses with the ssb again. Challenging sticking point midway the main thing here. I was really surprised how much of a sweat I worked up in just those five sets. From there, I went over to Ironmill to finish the day. Glute ham raises were good, feeling stronger here. Followed that up again with the h-stone carries. Rather than adding weight to it, I’m just increasing the distance as far as increasing the difficulty/workload. Last week was too easy, this was just right. Finished up with abs and called it a day.