May 10, 2015 – Week 11, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
145x5
195x3
245x3
Added Pauses
285x1
285x1
285x1
285x1
285x1
285x1

18” Rack Pulls
135x5
135x5
245x3
245x3
335x1
425x1
515x1
Added Straps
585x1
645x0

2” Platform Deadlifts
155x5
245x3
335x1
425x1
Added Straps
505x2
505x2

Farmer’s Walk
205xpick
255xpick
300x80’ in 20.97 seconds (turn at 40’)
255x120’ in 25.72 seconds (turn at 60’)

Pulldowns (5 second negatives)
180x6
180x6
180x6
180x6
180x6

12” Log Curls
125x8
125x8
125x8
125x8

Kneeling Pulldown Abs
190x12
190x12
190x12

Comments: The last one. Sleep this weekend was weird. Slept 12 hours straight Friday night but kept waking up and falling asleep just about every two hours Saturday night. Had to lift at Y this session since it opened an hour earlier than Max Fitness and I needed to get stuff done. Started off with comfortable paused front squats. Camera battery wanted to die halfway through so I had to change in the spare during the short rest break. I swear this camera is a battery vampire (thankful the batteries are rechargeable). Rack pulls sucked big time. Not sure what it was but I couldn’t break the weight off the pins. Really just killed my motivation and seriously thought about calling it a day. I’m realizing more and more what Jenkins meant about either bringing up the deadlit or working events. I stayed and braced myself for more deadlift pain with the deficit pulls. Not the most ideal setup with standing on plates as they wanted to slide. Every pull felt like a max effort. Headed home to do farmer’s walk outside. I had already swept prior to going over to the Y but the wind decided to litter the street with more pollen crap. Picks went better on farmer’s this time but slow and turns not so good. I did much better on the heavy set but I was a lot slower on the light set. Went to the Y for the remaining work. The pulldowns fine, getting better control of my back as I do these. Some soreness in my right biceps for log curls but still pretty easy to do. Abs to finish up the day as no time for a marathon of stretching.