December 27, 2014 – Week 6, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
250x1
275x1
300x1
300x1
300x1
300x1
300x1
300x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Added Straps
535x1
570x1
570x1
570x1

Deadlifts (straps)
420x3
420x3
420x3
420x3
420x3
420x3

Head Supported Swiss Bar Rows
135x2
165x2
190x5
190x5
190x5
190x5
190x5

Farmer’s Walk Medleys
200xpick
250xpick
250x100’ in 16.28 seconds
250x100’ in 16.53 seconds
250x100’ in 16.25 seconds

Dumbbell Hammer Curls
55’sx8
55’sx8
55’sx8
55’sx8

Pulldown Abs
130x8
130x8
130x8

29 Minutes of Stretching

Comments: Extreme amount of anxiety going into this workout and it was all centered on the block pulls. I figured it would be the most difficult thing this week and that was before the screw up the day before on the strict press. Shortly after that workout, I started to feel some mild nerve pain in my left inner thigh when I stretched my back to the right or flexed while standing at attention. My hope was that it would lessen or go away while I slept. The thought of the block pulling kept me up a bit before exhaustion allowed me to fall asleep. Tried to include a bit more warm-up/accumulation prior to my actual working weights. This is closer to what I did when I was doing ME/DE type lifting. Front squats were fine, I was expecting them to be faster and easier than last week but it felt more the same. I ditched my chucks on deadlift and just went with my socks. Think this will be better for me as far as getting my feet grounded and having better position. After 535lbs, I started to panic as it was pretty tough. Lots of negative thoughts piling on, thinking of contingency plans. I was about on the verge of tears before going for that first single. When it felt about the same as 555lbs last week, the bad feelings went away. I still had to keep my amped feeling up between sets. Second one felt even better. Perhaps I got a bit over confident as the third one was pretty darn tough. Moved on to deadlifting for speed triples. Slightly less weight from last week but felt a lot better. Still messing around with positioning. Rows were the best they have ever felt. Farmer’s walk went better than expected with how the picks felt. Even with the bobble on the second run, all of these runs were faster than my fastest run last week. Added reps on hammer curls were felt big time. Finished up with abs.