March 28, 2015 – Week 5, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
135x5
185x3
225x3
Added Pauses
275x1
325x1
325x1
325x1
325x1
325x1
325x1

18” Rack Pulls
135x5
135x5
225x3
225x3
315x1
405x1
495x1
Added Straps
560x1
600x1
640x1

2” Platform Deadlifts
135x3
225x1
315x1
405x1
455x1
505x1

Farmer’s Walk (turns at 60’)
240xpick
240x120’ in 22.31 seconds
240x120’ in 21.82 seconds

One Arm Cable Rows
120x8/8
120x8/8
120x8/8
120x8/8
120x8/8


EZ Curl Bar Curls
90x8
90x8
90x8
90x8

Kneeling Pulldown Abs
170x12
170x12
170x12

33 Minutes of Stretching

Comments: 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.