April 26, 2015 – Week 9, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x3
245x3
Added Pauses
290x1
330x1
330x1
330x1
330x1
330x1
330x1

Deadlifts
135x5
135x5
225x3
225x3
315x1
315x1
405x1
455x1
505x1
Added Straps
555x1
605x0

2” Platform Deadlifts
480x4
480x3
480x1

Farmer’s Walk
205xpick
255xpick
290xpick
290x80’ in 20.72 seconds (turn at 40’)
255x120’ in 23.86 seconds (turn at 60’)

Pulldowns (5 second negatives)
160x6
160x6
160x6
160x6
160x6

12” Log Curls
105x8
105x8
105x8
105x8

Kneeling Pulldown Abs
190x12
190x12
190x12

30 Minutes of Stretching

Comments: Still some soreness in the muscles around my ribcage. As tough as this week has been, I felt I could still get everything done. Started out the day at Max Fitness. Front squats upped a little and they are getting better. Still grinders but not as bad. Happy about this as I was concerned that the sciatic issues on my left side would mess this up. Deadlifts were not the best. I felt slow on most of these pulls. Right hamstring started acting up when I did 405lbs. Strapped up earlier than I would have liked but I didn’t want to chance it. 605lbs stalled just above mid-shin. Legs were locked but my back and hips could do no more. Disappointed and very hard to come back from a deadlift miss (at least for me). Got to keep going, just one lift, won’t ruin the last 23 weeks of work in one lift. Deficit pulls after that. Slow here too and my lower back was feeling every single lift. I was glad when these were done. Maybe doing the strapped in pulls as opposed to the rip-n-grip through me off a little. Cleaned up and headed home to do farmer’s walk outside. More picks this time. I’m horrible at them and they take a lot out of me. Slow pick for 290lbs but my grip felt solid. Not very speedy and my turn was very slow. Next set was done as soon as I was able to get the plates off. Obviously a bit faster but still not the best. Drank a shake and then went to the Y for the remaining work. The weight for the pulldown wasn’t much but the slow eccentric stuff is definitely going to hurt in a day or two. Log curls felt nice, almost rhythmic with the way it rolled up and the weights clanged. Continuing to add weight for abs. Stretched and called it a day. This week kicked my butt.