March 20, 2015 – Week 4, Day 3 & March 21, 2015 – Week 4, Day 4

A little behind this week with posting workouts. It's a deload week so nothing really exciting workout wise. But it was anything but boring with outside issues. Not the normal work stuff (though I'm training new co-workers that I just know will leave for bigger and better things). Family stuff (I'm an uncle now) happening was exciting and scary at times. Then issues with Ironmill that involved a mess of work that I won't go into here (half the equipment gone) but safe to say that the gym lives on and I will be trying to keep a more active role to keep a good thing going.

March 20, 2015 – Week 4, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
155x1
185x2
185x2
185x2
185x2
185x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x3
225x3
225x3

Myostatic French Presses
65x10
65x10

Neutral Grip Pull-ups
bwx3
bwx3
bwx3

23 Minutes of Stretching

Comments: Trying to stay low key with the deload training, not getting psyched or pumped or nothing. Trying to use the same mental state if I was going lay back in a recliner. Shoulders and what not were not as achy and sore going into this session so hopefully I’m recovering enough for the heavy stuff again. Only thing that seemed to be an issue on push pressing was my wrists and my right calf muscle. I can understand the wrists but not sure why my calf was being weird. I was expecting bench to be worse but it moved like speed work despite feeling substantial in my hands. Tried to move right along with triceps and low rep pull-ups. Didn’t feel the need to do as much stretching this time.

March 21, 2015 – Week 4, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x5
Added Pauses
245x1
245x1
245x1
245x1
245x1

Deadlifts
135x5
135x5
225x3
225x3
275x1
325x1
375x1
375x1
375x1
375x1
375x1
375x1

Pulldown Rows
180x6
180x6
180x6

Incline Dumbbell Curls
20’sx12
20’sx12
20’sx12

Kneeling Pulldown Abs
90x12
90x12
90x12

Comments: Really a weird day. I pretty much went over to Ironmill as soon as I finished breakfast after the stuff going on the last two days. Wasn’t sure about lifting with the state of the place but I figured I’d do what I could. I felt comfortable on front squats, managed to carry a conversation during the sets. Moved on to deadlifts. Deadlifts usually aren’t as good early in the day but still smooth and fast pulls. But should be easier. Next was supposed to be farmer’s walk but since they were taken during the night, couldn’t do them today. Low row machine gone too so I improvised and did pulldown rows. I worked through the easy stuff quickly, just mild fatigue. Spent most of the rest of the day bouncing ideas about Ironmill moving forward and helping with moving equipment. It should be fresh start.