April 12, 2015 – Week 7, 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
605x1
665x1

2” Platform Deadlifts
135x3
225x1
315x1
410x1
470x1
530x1

Farmer’s Walk (turns at 55’)
210xpick
260xpick
260x110’ in 25.02 seconds
260x110’ in 22.81 seconds

One Arm Cable Rows
140x12/12
140x12/12
140x12/12
140x12/12
140x12/12

EZ Curl Bar Curls
90x15
90x15
90x15
90x15

Kneeling Pulldown Abs
180x12
180x12
180x12

30 Minutes of Stretching

Comments: Today was little tricky to coordinate to get everything in. Very much appreciated the day of sleep and again looking very much forward to the deload week. Started out the day at Max Fitness. Front squats are still tough but these went much better than last week for me. Upper back was aching though and I don’t blame it with the workload at this point. Back was feeling it for rack pulls. Not as fast coming off the pins as the past two weeks but still moving the weight. I was supposed to use a little more weight for the second working single but I wrote it down wrong. Last one was the toughest single so far this training cycle but even with the struggle, I think a double is possible. Very close to my best rack pull from this height and I should hopefully pull a bit more when the bar is on blocks and I’m using a suit at the show. Deficit pulls after that. Not as quick as last week but still pretty fast. Right knee ached but I expected that here. Slowed down a bit with the last single but I’m still going strong on the double overhand work here. Cleaned up and headed home to do farmer’s walk outside. Picks felt goodish (the first was easy, the second not so much) so I expected to make quick work of the runs. I didn’t respect the weight and paid for it. I didn’t chalk up my hands for the first set and with the powder coated handles, my grip was slipping before I reached the turn. Forced me to slow down a lot to keep the handles from bouncing out of my grip. I chalked up my hands for the second run and it was a ton better and easier. Finally, it was over to the Y to finish up the session. More weight with lots of reps on one arm cable rows followed by more reps on curls and abs. Felt good to stretch after all that.