April 19, 2015 – Week 8, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x1
245x1
245x1
245x1
245x1

Deadlifts
155x5
155x5
245x3
245x3
295x1
335x1
390x1
390x1
390x1
390x1
390x1

Farmer’s Walk (turns at 55’)
145x110’
145x110’

One Arm Cable Rows
90x12/12
90x12/12
90x12/12

EZ Curl Bar Curls
65x15
65x15

Kneeling Pulldown Abs
120x12
120x12
120x12

32 Minutes of Stretching

Comments: Did some more yard work yesterday as well as going for a nice long walk. Lower back felt a little sore so I wasn’t too sure how I’d feel. Felt good on front squats, could have took a nap in the hole with this weight. Didn’t feel my lower back at all with the deadlifts. Happy that this felt easier than 375lbs did last deload. The weights kind of “floated” to lockout rather than me having to really put the effort in to do so. Tested out some gear (squat briefs and a canvas suit) for the possibility that I might need it in the future. Painful getting the stuff off my legs. Headed home for light farmer’s walk work. Perhaps I should have done a pick to warm-up as the first set was tougher than I’d like to admit. Second was much better (thankfully). Went to the Y to finish up the day. Something going on with my left shoulder/upper back on the rows. Only popped up when I did over 10 reps. Probably nothing, just need to relax. Curls, abs and stretching to end the week.