Paused Front Squats (2 second pauses)
18” Rack Pulls (squat bar)
Deadlifts w/ Chains (106lbs chain weight)
Farmer’s Walk (turns at 75’)
200x150’ in 24.10 seconds
200x150’ in 23.01 seconds
Hammer Strength Low Rows
Incline Dumbbell Curls
Kneeling Pulldown Abs
34 Minutes of Stretching
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.
Shoulder Specialization - John McCallum
17 hours ago