January 24, 2015 – Week 10, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x1
315x1
315x1
315x1
315x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
500x1
555x1
600x1

Deadlifts (straps)
440x3
440x3
440x3

Meadow Rows
+90x2/2
+135x1/1
+165x5/5
+165x5/5
+165x5/5

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 24.65 seconds
200x150’ in 23.65 seconds
200x150’ in 24.10 seconds

Dumbbell Hammer Curls w/ Fat Gripz Extreme
50’sx12
50’sx12
50’sx12
50’sx12

Kneeling Pulldown Abs
130x10
130x10
130x10

28 Minutes of Stretching

Comments: Did feel 100% when I woke up today. Luckily a lot of the snow had melted so no issues getting a workout in. Lower back achy. Front squats had good speed to them but not as good as last week. Block pulls were up to 600lbs. Even if I was off, I knew I could pull that weight; it just might not be pretty. Reviewing my form, the weight hesitates off the floor and gradually picks up speed to an easy lockout. Got to get my start to be stronger. Speed pulling after those. Better than last week, other than the very first rep of the first set. Meadow rows were next and felt a bit better than last time, even with the achy back. I was going to do farmer’s walk inside with multiple turns but I tested outside and found it was good/safe enough to do them. My turns were better this time, especially since my slowest set this week is almost a second faster than my fastest set last week. I wanted to kill my arms after the dumbbell curls with the grips on the handles. I had a hard enough time doing one set, let alone four with these reps. Probably the toughest thing I’ve done so far this training cycle. Finished up with easy ab work and a bit of stretching.