April 5, 2015 – Week 6, 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
650x1

2” Platform Deadlifts
135x3
225x1
315x1
410x1
460x1
520x1

Farmer’s Walk (turns at 60’)
205xpick
255xpick
255x120’ in 24.58 seconds
255x120’ in 23.90 seconds

One Arm Cable Rows
130x12/12
130x12/12
130x12/12
130x12/12
130x12/12

EZ Curl Bar Curls
90x12
90x12
90x12
90x12

Kneeling Pulldown Abs
170x12
170x12
170x12

27 Minutes of Stretching

Comments: Today did not start off well. Lower back was already a bit tight from traveling yesterday. First time at Iron Haven and I was there about 15 minutes before my friend was to be there to let me. After waiting 45 minutes, I went home and messaged that I was going to try something else. Turns out I had gone to the old address so I ended up having to drive back out there. Started off with paused front squats. Never used a monolift for squatting before (usually because I’m too tall) but I did this time. I just walked out the weight anyways. Grinders every single one. Maybe using the foreign setup through me off but I got it done. Did the same warm-ups for the rack pulls. These went well, first two working singles went up much smoother than last week. I had some hesitation from the weight coming off the pins on the last one but it went up with authority and was better than last week. Deficit pulls followed. Good speed, still doing them double overhand. I did feel like my legs were locking out a little too earlier. Outside for farmer’s walk. Gravel parking lot made things interesting. Felt like my hamstrings were getting a harder workout. I did a bit more weight than planned as the plate math was just easier. Much like last time, I felt slow the first set but the turn went well. The second set started off much faster but the turn screwed me up and my right leg slipped. Forced me to slow down to get my footing and control of the implements again. Still not where I want this and this turning business is frustrating. Got to keep at it. Back inside for loads of reps with the one arm cable rows. Increased the reps for biceps as well. Finished up with abs and some stretching.