March 28, 2015 – Week 5, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
325x1
325x1
325x1
325x1
325x1
325x1

18” Rack Pulls
135x5
135x5
225x3
225x3
315x1
405x1
495x1
Added Straps
560x1
600x1
640x1

2” Platform Deadlifts
135x3
225x1
315x1
405x1
455x1
505x1

Farmer’s Walk (turns at 60’)
240xpick
240x120’ in 22.31 seconds
240x120’ in 21.82 seconds

One Arm Cable Rows
120x8/8
120x8/8
120x8/8
120x8/8
120x8/8


EZ Curl Bar Curls
90x8
90x8
90x8
90x8

Kneeling Pulldown Abs
170x12
170x12
170x12

33 Minutes of Stretching

Comments: Well, tried to keep it going but it ends. Ironmill had a good run. Effectively the last work out there. Started off with the paused front squats. Unrack felt good on all of these felt comfortable in the hole. These are still grinders when it comes to finishing the lift but I could keep going. Rack pulls followed. I used a regular bar rather than the squat bar as I will no longer be able to use it so for the best to get used to the regular bar. Same idea for warm-ups as last time as that seemed to go well. Only lift that really had any hesitation coming up off the pins was the last one but I knew it was going up before I even pulled it. Switching from the pulls with chains to pulls from a deficit. Seeing as how I did my top weight with the chains last time, I knew I could do all these lifts and do them with the double overhand grip. First two felt like speed work, slowed down on the last one a bit. Bar bounced up and took a bit of skin out of my right thumb. Bleed like a stuck pig. It stopped by the time I got to farmer’s walks outside in the wind. Nowhere near as windy as last time thankfully. Increased the weigh quite a bit from the light stuff I was doing but I also dropped the distance a bit. Pick and turn felt efficient on the first run but the speed wasn’t superb. Second set my pick and turn were off but my speed was much better. Again I did easy rows into somewhat easy curls into ab work. Ab work was quite a bit harder with the increased weight. Finished up with a lot of stretching.

March 27, 2015 – Week 5, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
165x3
205x1
225x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1
245x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
300x6
300x4
300x2

JM Presses
155x11
155x10
155x10

Neutral Grip Pull-ups
bw+10x5
bw+10x5
bw+10x5

27 Minutes of Stretching

Comments: Energy felt a little lower than the previous two sessions. Perhaps I was just happy that the work week was over and I could relax a bit. Did a few more sets on the push presses as the weight is increasing and doubles are now singles. I was slightly agitated as some gym bros decided to setup their shoulder raise superset with dumbbells and a barbells right behind me. Weight made its presence known on my shoulders but it was easy to lockout. I figure it is from the log press session from hell on Tuesday. I did feel that the weight was going too far forward on the early singles as I felt the stress in the lower back. I got that corrected by the end and I think the last single was the best feeling one. I was thankful for the decreased reps on close grip bench. I did an addition single before going for the work set weights. No issues and I had a spotter for all work sets just in case. Felt good to know I had reps in the tank. Switched to JM presses for triceps after that. I did some research to make sure I was doing them right this time. I’ve done these in the past but I feel I was doing them wrong. Lost count on the first set as I was trying to get my grip and form right. Really feeling the triceps working hard on these. Added weight to the pull-ups and did them like there was no weight there. A bit of stretching before calling it a night and getting three recovery burritos.

March 25, 2015 – Week 5, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
400x1
450x1
495x2
495x8

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
470xpick
560xpick
650xpick
740xpick
740x70’ in 16.18 seconds
740x70’ in 14.67 seconds
740x70’ in 15.26 seconds

Keg Over Bar (57”)
240x6
240x6
240x6
240x6

32 Minutes of Stretching

Comments: A little bit of change for the hatfield squats. Rather than a higher rep then lower rep set, it was lower rep then higher rep. No hard belt up to the working weight. Not as intense on the double as I knew I could do that weight with no issues. Truly focused for the second set for decent reps. About the same level of difficulty. The ssb kept feeling like it was leaning to one side so I tried to surg it to the other side and see if that fixed it. Felt good but just the see-saw motion was making it hard to concentrate. Perhaps upper back was tired from the day before. Headed over to Ironmill to get the rest of the workout done. GHR felt fine on hamstring this session but still feeling some lower back fatigue. With yoke, I did these for the correct distance this time. Feel like I was moving at a good pace. Possibly pick issues are from the tired upper back with the weight settling as I hit my stride. Second set was the best set form and speed wise for me. The loathed keg load was after this. I know I can do it so it less of an issue with building up the nerve to plunge in to it. I less rep but more reps per set. Also rest cut by 15 seconds makes this almost 50/50 of lifting and rest. Really breathing hard by the last set. Again, just one load went catawampus and bounced off the mats in a way that made me have to fetch it mid set. Maybe once this cycle I will get them all perfect. No issues with the biceps so that was a plus. Lots of stretching and went out to get two double meat recovery burritos.

March 24, 2015 – Week 5, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x1

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
45x10/25’sx10
45x10/25’sx10
45x10/25’sx10

Parallel Bar Dips
bwx3
bw+45x3
bw+90x6
bw+90x6
bw+90x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
75x3
95x12
115x12
135x12

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

31 Minutes of Stretching

Comments: Energy was surprisingly good this session. I had thought I’d be a bit beat from work but even my first set with the empty log felt good and that usually is a suckfest since my knees usually aren’t cooperating that early on. Plan was doubles within the short rest period until I couldn’t double no more. Still having first set jitters and it is noticeable. Legs and triceps felt strong, even at the end but I was starting to get fatigued in my shoulder girdle and losing stability for the press. Near the end, I was definitely holding my breath trying to stay tight to have a solid foundation and I got lightheaded. New stuff for shoulders; face down on incline bench superset. I tried the recommended weight for the front raise but it was beyond me at this point so I had to drop down to just the bar. This exercise lit up my entire back. The dumbbell part was pretty straightforward. Dips felt the easiest and best they have in the longest time. Nothing from past sessions was bugging me here. Stuck with band tension for pull aparts, usually need an additional session after the deload week to feel my best. I may have went a little low on the incline triceps extensions for a max set of 12 but it is hard to gauge what my fatigue will be after all the other sets. Not quite used to the new band setup for scapular retractions. Lots of stretching and good food after this session. Good start to this block.

March 20, 2015 – Week 4, Day 3 & March 21, 2015 – Week 4, Day 4

A little behind this week with posting workouts. It's a deload week so nothing really exciting workout wise. But it was anything but boring with outside issues. Not the normal work stuff (though I'm training new co-workers that I just know will leave for bigger and better things). Family stuff (I'm an uncle now) happening was exciting and scary at times. Then issues with Ironmill that involved a mess of work that I won't go into here (half the equipment gone) but safe to say that the gym lives on and I will be trying to keep a more active role to keep a good thing going.

March 20, 2015 – Week 4, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x2
185x2
185x2
185x2
185x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3

Myostatic French Presses
65x10
65x10

Neutral Grip Pull-ups
bwx3
bwx3
bwx3

23 Minutes of Stretching

Comments: Trying to stay low key with the deload training, not getting psyched or pumped or nothing. Trying to use the same mental state if I was going lay back in a recliner. Shoulders and what not were not as achy and sore going into this session so hopefully I’m recovering enough for the heavy stuff again. Only thing that seemed to be an issue on push pressing was my wrists and my right calf muscle. I can understand the wrists but not sure why my calf was being weird. I was expecting bench to be worse but it moved like speed work despite feeling substantial in my hands. Tried to move right along with triceps and low rep pull-ups. Didn’t feel the need to do as much stretching this time.

March 21, 2015 – Week 4, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x5
Added Pauses
245x1
245x1
245x1
245x1
245x1

Deadlifts
135x5
135x5
225x3
225x3
275x1
325x1
375x1
375x1
375x1
375x1
375x1
375x1

Pulldown Rows
180x6
180x6
180x6

Incline Dumbbell Curls
20’sx12
20’sx12
20’sx12

Kneeling Pulldown Abs
90x12
90x12
90x12

Comments: Really a weird day. I pretty much went over to Ironmill as soon as I finished breakfast after the stuff going on the last two days. Wasn’t sure about lifting with the state of the place but I figured I’d do what I could. I felt comfortable on front squats, managed to carry a conversation during the sets. Moved on to deadlifts. Deadlifts usually aren’t as good early in the day but still smooth and fast pulls. But should be easier. Next was supposed to be farmer’s walk but since they were taken during the night, couldn’t do them today. Low row machine gone too so I improvised and did pulldown rows. I worked through the easy stuff quickly, just mild fatigue. Spent most of the rest of the day bouncing ideas about Ironmill moving forward and helping with moving equipment. It should be fresh start.

March 18, 2015 – Week 4, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x5
350x5

Glute Ham Raises
bwx3
bwx3
bwx3

Yoke
250x30’
340xpick
430xpick
500xpick
500x80’
500x80’

Keg Over Bar (57”)
200x5
200x5

24 Minutes of Stretching

Comments: Still feeling stiffness in upper body as well as aches. Luckily, lower body is not that beat up going into the deload despite the hamstring stuff. Very low volume for this workout so I tried to move quickly. The theme this workout was that first set was pretty much shaking off the the rust and the following sets were crisp. Started off with squats and felt pretty good. Went to the other gym after that. Glute ham stuff was ok, had issues with the knee pad again but got it sorted out by the last set. Windy outside again (not as bad as Sunday) for yoke runs. Hard to keep emotions low key since the breathing with yoke tends to make me more agitated. First set wasn’t the best but I felt like I was flying on the second. Last item was keg loads. Easy compared to what I’ve been doing. I made sure that I kept the lip of the keg from banging into my biceps. It was also nice that the keg just went “thud” and didn’t try to roll away.

March 17, 2015 – Week 4, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
240x1
240x1

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
15'sx12/12/12
15'sx12/12/12

Parallel Bar Dips
bwx6
bwx6

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Incline Triceps Extensions
80x12
80x12
80x12

Band Scapular Retractions
SBx12
SBx12
SBx12

26 Minutes of Stretching

Comments: Return of the deload week and with how I was feeling, I definitely needed it. Almost all of my joints in my upper body were stiff and achy as well as my hips and knees. Keeping an eye on the tight muscles and bruises in my biceps. Just trying to lift in a non-excited state with no support equipment. Actually going pretty heavy on log for the deload, work weight from last week but just for singles. First set was harder than the last two. I tried my best to keep moving on through the exercises so that they kind of bled into each other. Dumbbell stuff after that was easy, some fatigue in my deltoids by the second set. Dips felt awful on my shoulders but I moved easy with just body weight. Easy band pull aparts after that. Elbows ached doing triceps extensions on an incline. Finished up with easy band scapular work. Stretched and got three recovery burritos.

March 15, 2015 – Week 3, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
320x1
320x1
320x1
320x1
320x1
320x1

18” Rack Pulls (squat bar)
165x5
165x5
255x3
255x3
345x1
435x1
525x1
Added Straps
615x1
615x1
615x1
615x1

Deadlifts w/ Chains (106lbs chain weight)
135x1
225x1
315x1
405x1
455x1
505x1

Farmer’s Walk (turns at 75’)
215xpick
215x150’ in 25.68 seconds
215x150’ in 24.25 seconds

Hammer Strength Low Rows
+260x6
+260x6
+260x6
+260x6
+260x6

Incline Dumbbell Curls
30’sx12
30’sx12
30’sx12
30’sx12

Kneeling Pulldown Abs
130x12
130x12
130x12

32 Minutes of Stretching

Comments: Another earlier day of lifting. Of course, keeping an eye on the hammie. Lower back not as stiff as it was last weekend so that was good. Added little weight for the pause front squats. Little bit was enough to make them really tough again. I could keep going of course if I needed to. Rack pulls followed. I did more sets with lighter weight and then up in singles to see if that could save my hamstring and back undue extra stress. Seemed to be a good choice. One less set this week but I could have done more. Keep adding weight and it feels the same so progress haha. I know what to do now with the chain deadlifts. Got all of the pulls double overhand again this week. Farmer’s walks outside in the wind. Enough wind to knock my camera over on the second set. Weight is light but still not getting the speed I need and the turn is not efficient enough. Second set was quite a bit faster just like last week. More easy rows into somewhat easy curls into easier ab work. Finished up with inversion table and stretching.

March 14, 2015 – Week 3, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
235x3
280x8
280x6
280x3

Myostatic French Presses
90x10
90x10
90x10

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

26 Minutes of Stretching

Comments: Went to bed somewhat earlier and woke up at an almost sensible time this morning. Figured it would be best to get the workout in early so I could relax afterwards. Same deal as last time with warm-ups but I think I was moving even faster through them to get to the main lifting. Added another set for push pressing with short rests. Easiest these have felt yet and no fatigue in my triceps or shoulders. I can let the weight settle and not have to rush things to throw it overhead. Slowed things down a bit with benching mostly so I could mentally prep myself and see how things are doing in my arms and chest. Watchful eye on my right pec and right biceps (got a big welt from last rep of keg loads on Thursday). No issues and no pain. Like last week, it was close to my limit on the first set. I had a nice rhythm going until rep six and then I got all loose for the seventh. Getting better bit by bit on these. Increased weight for myostatic triceps and finished up with easy pull-ups and bit of stretching.

March 12, 2015 – Week 3, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
420x1
470x10
470x4

Glute Ham Raises
bwx6
bwx6
bwx6

Yoke
430xpick
520xpick
610xpick
700xpick
700x100’ in 21.25 seconds
700x100’ in 21.58 seconds
700x100’ in 21.36 seconds

Keg Over Bar (57”)
240x5
240x5
240x5
240x5
240x5

28 Minutes of Stretching

Comments: I know the drill at this point; warm-up quick for the squats, get to the other gym to do light glute hams, and then spend the rest of the time beating myself up with event work. Squats went well. I was a bit more deliberate this time around as my right hamstring was sore and I wanted to make sure it wasn’t going to do something crazy. Perhaps I was pitched forward a bit this time as it was tougher this week. Again, adding weight so there is that. Glute ham stuff was ok but I was being deliberate again with the hamstring. I gained more confidence as the sets went on though. Lower back was feeling it more than usual on these, perhaps from the squats. On to yoke. Got to do these outside again and with daylight’s saving in effect, I didn’t need night vision to see where I was going. Every set I believe was faster than what I did two weeks ago with less weight. I misread the distance and did 100’ again when I guess I was supposed to do only 80’ runs. Then it was keg stuff. Becoming less of a coward going into these now. I realized from the last two times that I was only really doing the warm-ups with lighter weight to stall and delay so I went right into it. I’m getting better with my conditioning and more coordinated on these. Only one bounced away from me this time haha. Did some inversion table and stretching before heading home to eat.

March 11, 2015 – Week 3, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x5
240x5
240x5
240x5

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx12/12/12
25'sx12/12/12
25'sx12/12/12

Parallel Bar Dips
bwx3
bw+45x3
bw+85x6
bw+85x6
bw+85x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
110x11
110x9
110x8
110x7
110x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

28 Minutes of Stretching

Comments: Keeping the lifting week with a Wednesday start for this week before going back to normal on the deload week. I wanted to make sure my hamstring was good to go and make sure I had enough rest. Log felt good during warm-ups as per usual. Obviously tougher than the first week but better than last week. I had some jitters on the first set that I got over in the following sets. I got four on the fourth set and I then took a few seconds to refocus to get a fifth rep easier than the fourth (I got out of my groove on the fourth so I knew I had a fifth). Dumbbell stuff after that with increased reps. I think the shoulders are getting used to these again. Dips are still going strong but I’m still wary doing them. I noticed that my right triceps needs to “adjust” after the first rep and my right pec was “moving” during the sets. Nothing painfully mind you but I’m monitoring it and being cautious. Starting to get used to the increased tension on pull aparts. Triceps extensions on an incline were also good. Increased tension for band scapular retractions by adding another block for my feet without having to add more bands. Really noticed the increased tension throughout the range of motion by the last set. Probably stick with it for another session or two.

March 8, 2015 – Week 2, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
315x1
315x1
315x1
315x1
315x1
315x1

18” Rack Pulls (squat bar)
155x5
155x5
245x3
335x3
425x1
515x1
Added Straps
600x1
600x1
600x1
600x1
600x1

Deadlifts w/ Chains (106lbs chain weight)
135x1
225x1
315x1
405x1
455x1
495x1

Farmer’s Walk (turns at 75’)
210xpick
210x150’ in 25.36 seconds
210x150’ in 24.34 seconds

Hammer Strength Low Rows
+260x5
+260x5
+260x5
+260x5
+260x5

Incline Dumbbell Curls
30’sx10
30’sx10
30’sx10
30’sx10

Kneeling Pulldown Abs
130x12
130x12
130x12

31 Minutes of Stretching

Comments: Daylight’s savings cost me an hour so I tried lifting about two hours after waking up to get the workout in. Didn’t sleep well, not sure why. Pause front squats still pretty darn tough but not as bad as last week I think. Moved on to rack pulls after that. Didn’t do as much for the warm-ups to save my back. I put some chalk on my ratchet belt strap and that seemed to work like a charm. Felt much the same as last week but since I’m doing more weight, that means good news. I felt something give in my right hamstring behind my knee initiating the fourth single. I was hesitant going for the fifth after that. It didn’t make it worse so I continued with caution. I didn’t pull the chain deadlifts as fast as I could as I was still feeling out my hamstring. After the 405lbs lift, which felt slower than last week, I slapped my leg and pulled like I meant it for the last two singles. I was pleased to do 495lbs double overhand with the chains. Farmer’s walks after that in the sunshine. There was 6” of snow three days ago. Weight is light but I wasn’t as fast as I usually am and my turns were not great. As per usual, my second run was better but not where I need it to be. Perhaps I was subconsciously worried about my hamstring. After all that fun, it was good to take weight off my legs for the rest of the workout. Easy rows into somewhat easy curls into easier ab work. Finished up with inversion table, stretching and some soft tissue work on my hamstring. Hopefully two days off will be enough rest.

March 7, 2015 – Week 2, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x8
275x6
275x3

Myostatic French Presses
85x10
85x10
85x10

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

26 Minutes of Stretching

Comments: Slept in after an exhausting week. Lower back and hamstrings felt pretty stiff but upper body felt fine. Did less warming up with weights this time around. Last warm-up felt bit heavier in my hands then I would have liked but I made short work of the working sets and weight. Not feeling the fatigue I felt last time in my shoulders. I did the same for benching, less warm-up sets. With my shoulders and triceps not feeling like crap, I think I had more confidence for the bench. I hit the goal weight and reps but it wasn’t pretty or easy. First set was definitely my limit and I skirted close to it on the other sets. But hey, no missed reps this time. Increased weight and decreased reps for myostatic triceps. Didn’t have to work at it too hard this time around, probably because of the drop in reps for this session. Finished up with easy pull-ups and bit of stretching.

March 5, 2015 – Week 2, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
350x1
400x5
455x10
455x5

Glute Ham Raises
bwx6
bwx6
bwx4 (foot pad came loose)
bwx6

Yoke (drops at 33’4”)
430xpick
570xpick
675xpick
675x100’ in 30.61 seconds
675x100’ in 27.88 seconds
675x100’ in 26.84 seconds

Keg Over Bar (57”)
153x1
200x1
240x5
240x5
240x5
240x5
240x5

33 Minutes of Stretching

Comments: Office was closed three hours early due to snow. Meant I could lift early and I figured that was for the best because I had no idea if the Y would close. Hatfield work went better than last week and I had been concerned that my right knee would hinder me. The set of ten felt easier than the second set for five. Maybe I was more psyched up for that set and I knew the other set was a formality. Drove through snow to Ironmill to get the rest of the workout. I think the glute ham raise pad was restuffed as I had no knee issues this time. These felt quite easy and only issue I had was when the foot pad slid back on me during the third set. I managed to get it back in place and tightened before doing another set. Had to do yoke inside obviously. Pretty much had to do three short runs to get a full run in and those repicks can be draining. My speed got better each set. Hard to compare to last week with the differences but I feel my speed was comparable if not better this time. Finally, time for the keg over bar sets. I was really dreading this torture again and I was tempted to add more “warm-up” singles but I stopped myself as I knew I was just stalling. Fatigue makes cowards of us all. Things went better than expected. I only had to chase down on loose keg during the whole thing with the flat crash mats and I kept a better pace. Besides the one sloppy rep, I grazed my left hand at the start of the fourth set and my knuckles started bleeding. Dead but not quite as dead as last time. Did some inversion table and a lot of stretching before heading back home through the snow.

March 4, 2015 – Week 2, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x5
235x5
235x5
235x2

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx10/10/10
25'sx10/10/10
25'sx10/10/10

Parallel Bar Dips
bwx3
bw+45x3
bw+80x6
bw+80x6
bw+80x6

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Incline Triceps Extensions
105x11
105x9
105x8
105x7
105x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

28 Minutes of Stretching

Comments: Didn’t lift until Wednesday night due to the weather Tuesday. Maybe I needed another day of rest/time to steel my resolve. Log felt good during warm-ups. Legs just seemed to leave me earlier than last time. I didn’t feel like set three was my limit so I tried a fourth but only got a double. Dumbbell giant set after that. Increased weight, decreased reps. Felt good, not as bad of a burn by the end of the sets. Shoulders and triceps starting to get used to this work as I didn’t have as much of an issue with dips this week. Not to say I’m not still dealing with balance and fatigue stuff on these sets haha. I brought the band tension back up to what I was doing at the end of last cycle. I will be at this tension for some time I think. Triceps extensions on an incline went better with the adjustments this week. Only set that gave me any issues was the first with some slight discomfort in my elbows and wrists but that was most likely just getting used to it as this was not an issue on the other sets. Increased tension for band scapular retractions again. Still going well here and I’m still surprised how much I feel these in my back, especially by the third set. Nowhere near as an exhausted mess by the end like last week so I guess something is improving.

February 28, 2015 – Week 1, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
315x1
315x1
315x1
315x1
315x1
315x1

18” Rack Pulls (squat bar)
135x5
135x5
225x3
315x3
405x3
495x1
Added Straps
585x1
585x1
585x1
585x1
585x1

Deadlifts w/ Chains (106lbs chain weight)
135x1
225x1
315x1
405x1
455x1
Added Straps
485x1

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 24.10 seconds
200x150’ in 23.01 seconds

Hammer Strength Low Rows
+240x5
+240x5
+240x5
+240x5
+240x5

Incline Dumbbell Curls
25’sx15
25’sx15
25’sx15
25’sx15

Kneeling Pulldown Abs
130x12
130x12
130x12

34 Minutes of Stretching

Comments: Late night the day before meant I wanted to wait until later in the afternoon to lift. The meatloaf from yesterday was not agreeing with me. Body very sore so I figured it would be interesting seeing how the soreness would affect my strength. My usual front squats with a twist; pauses. I think the most I’ve tried doing a pause front squat with is only 225lbs. The pauses made these lifts so much harder. Did a few sets to get ready for the rack pulls. Used the heavy squat bar. Felt heavier than I would have liked but my darn ratchet belt kept coming loose as soon as I flexed my abs to break the weight off the pins. I may have to ditch it if I run into that issue again. Lower back was starting to feel it as I moved on to pulls with chains. 405lbs felt like speed work and I was ready for my next set but then the meatloaf came a calling. Definitely not as fast on the last two singles. I was surprised with how that much weight made a difference. Farmer’s walks after that. Messed up the turn the first set but did much better on the second set. Finished up with some rows, a lot of curls and easy ab work before doing a lot of stretching and some inversion table.