February 7, 2015 – Week 12, Day 4

Dynamic Warm-ups

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

Deadlifts
135x5
185x5
225x3
275x3
315x1
365x3
365x3
365x3

Meadow Rows
+90x5/5
+90x5/5
+90x5/5

Farmer’s Walk (turns at 40’)
170x120’
170x120’

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

Kneeling Pulldown Abs
90x10
90x10
90x10

31 Minutes of Stretching

Comments: Slept in today and went lifting later than I usually do on the weekend. Worked out at Ironmill. Front squats moved well, I might have had the j-hooks a little low but not an issue with deload weights. Feel like too much time not doing the super short rest singles haha. Deadlifts after that. Good speed here though not as super awesome as 315lbs felt four weeks ago but it is 50lbs more. Again, hopefully good things for testing. Meadow rows were super easy. Used the “hard” handles for farmer’s walk inside today. Only did two sets because I thought it was the same as last deload session. The hard handles force me to take short strides and being indoors made it so I had to make really tight turns. I finished up with easy biceps, abs and a little stretching. Last workout of this cycle. Going to test log out of the rack and deadlift from the floor next week and go from there.