Paused Front Squats (2 second pauses)
18” Rack Pulls
2” Platform Deadlifts
Farmer’s Walk (turns at 60’)
240x120’ in 22.31 seconds
240x120’ in 21.82 seconds
One Arm Cable Rows
EZ Curl Bar Curls
Kneeling Pulldown Abs
33 Minutes of Stretching
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.
Forearm Training - Chuck Sipes (1971)
2 days ago