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.