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.
Barbell Push Presses
Close Grip Barbell Bench Presses
Myostatic French Presses
Neutral Grip Pull-ups
26 Minutes of Stretching
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.