February 1, 2015 – Week 11, Day 4

Dynamic Warm-ups

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

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
445x1
485x1
Added Straps
525x5

Deadlifts (straps)
455x3
455x3
455x3

Meadow Rows
+90x3/3
+135x2/2
+175x5/5
+175x5/5
+175x5/5

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 23.30 seconds
200x150’ in 23.27 seconds
200x150’ in 23.28 seconds

Dumbbell Hammer Curls w/ Fat Gripz Extreme
55’sx6
55’sx6
55’sx6
55’sx6

Kneeling Pulldown Abs
130x10
130x10
130x10

31 Minutes of Stretching

Comments: My body is craving a deload at this point. Worked out at Ironmill but couldn’t figure out how to get music on so it was just me and the weights for a soundtrack this session. Tried doing lighter weight warm-ups on front squats followed by singles leading up to my working weight. I don’t think it would have mattered how I warmed up today as they didn’t feel so great. Still moving as fast as possible but the weight felt heavy this week. Very frustrating, almost took my head out of the workout. Bad thoughts brewing going into block pulls and how things felt wasn’t helping. May warm ups here felt substantial and usually the weight moves like a joke. I think banging my shin with a plate got me mad enough to get my head right. Worked up the goal weight and made a solid effort. I think this wasn’t my best day but I feel I still had some reps left if push came to shove . Pulls from the floor for speed after that. Not outstanding but better than I expected. Still feels horrible getting the weight moving. First set of Meadow rows felt off but found my groove and made short work of it. I felt my turns sucked, were sloppy on farmer’s walks. Color me surprised when reviewed the video and found that all my sets were faster than my fastest the week before. Good thing I’m timing these now. Cutting down on reps for curls made my arms very happy haha. Finished up with easy ab work and a lot of stretching.