January 4, 2015 – Week 7, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
265x1
300x1
300x1
300x1
300x1
300x1
300x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
495x1
545x1
585x1

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

Head Supported Swiss Bar Rows
135x2
170x2
205x5
205x5
205x5
205x5
205x5

Farmer’s Walk Medleys
200xpick
250xpick
250x100’ in 15.91 seconds
250x100’ in 16.79 seconds
250x100’ in 16.61 seconds

Dumbbell Hammer Curls
55’sx12
55’sx12
55’sx12
55’sx12

Pulldown Abs
140x8
140x8
140x8

31 Minutes of Stretching

Comments: Meant to lift yesterday but stuff happens. The roads near my house were frozen when I woke up so to really go anywhere, I had to wait for the plows to come through. I then got a bad case on indigestion and that ended just about any other plans I had as I felt like puking trying to put on shoes. And now it is today. Quite a few people at Ironmill so I had to move around where I usually lifted. Moving the weight fast on front squats while trying to minimize setup time. Second and last set stood at as the best with how they felt. Block pulls felt good warming up and I spent those sets thinking about where I wanted the bar to be and trying to get that each time. I put on straps for 495lbs just so that I could have a good gauge with the following sets as far as effort goes. It moved quite well and 545lbs went up pretty good too, like I could do a few reps with it. 585lbs felt heavy and it was a slow grinder to lockout. I had hoped it would move better than that but this is the most straight weight I’ve pulled in some time. Moved on to deadlifting for speed triples. Same weight, reps and sets as last week. These felt a lot better this time through; no reps felt bad. Rows were quite hard after the deadlifting and it was quite tough to make sure I hit my stomach with authority. Farmer’s walk were a pleasant surprise as it was supposed to rain all day. It was slick outside but I managed to do the first set in under 16 seconds for a big speed PR. Not quite as spectacular on the other two sets but still decent. Added more reps on hammer curls and my arms wanted to murder me by the end. Finished up with abs while putting away all the weights as active rest, followed by stretching.