March 8, 2015 – Week 2, 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)
155x5
155x5
245x3
335x3
425x1
515x1
Added Straps
600x1
600x1
600x1
600x1
600x1

Deadlifts w/ Chains (106lbs chain weight)
135x1
225x1
315x1
405x1
455x1
495x1

Farmer’s Walk (turns at 75’)
210xpick
210x150’ in 25.36 seconds
210x150’ in 24.34 seconds

Hammer Strength Low Rows
+260x5
+260x5
+260x5
+260x5
+260x5

Incline Dumbbell Curls
30’sx10
30’sx10
30’sx10
30’sx10

Kneeling Pulldown Abs
130x12
130x12
130x12

31 Minutes of Stretching

Comments: Daylight’s savings cost me an hour so I tried lifting about two hours after waking up to get the workout in. Didn’t sleep well, not sure why. Pause front squats still pretty darn tough but not as bad as last week I think. Moved on to rack pulls after that. Didn’t do as much for the warm-ups to save my back. I put some chalk on my ratchet belt strap and that seemed to work like a charm. Felt much the same as last week but since I’m doing more weight, that means good news. I felt something give in my right hamstring behind my knee initiating the fourth single. I was hesitant going for the fifth after that. It didn’t make it worse so I continued with caution. I didn’t pull the chain deadlifts as fast as I could as I was still feeling out my hamstring. After the 405lbs lift, which felt slower than last week, I slapped my leg and pulled like I meant it for the last two singles. I was pleased to do 495lbs double overhand with the chains. Farmer’s walks after that in the sunshine. There was 6” of snow three days ago. Weight is light but I wasn’t as fast as I usually am and my turns were not great. As per usual, my second run was better but not where I need it to be. Perhaps I was subconsciously worried about my hamstring. After all that fun, it was good to take weight off my legs for the rest of the workout. Easy rows into somewhat easy curls into easier ab work. Finished up with inversion table, stretching and some soft tissue work on my hamstring. Hopefully two days off will be enough rest.