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.