May 17, 2015 – Week 12, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
225x1
225x1
225x1
225x1

Deadlifts
135x1
185x1
225x1
275x1
315x1
365x1
405x1
405x1
405x1
405x1
405x1

Farmer’s Walk

205x80’ (turn at 40’)
205x120’ (turn at 60’)

Pulldowns (5 second negatives)
120x6
120x6
120x6

12” Log Curls
90x8
90x8
90x8

Kneeling Pulldown Abs
120x12
120x12
120x12

25 Minutes of Stretching

Comments: The end of the cycle. Going to see if these past 98 training sessions have got me where I need to be. I was going to lift at Max Fitness but I was waiting to see if the rain would clear up. I got there too late and they had left for the day so I had to use the Y for this session. Front squats were quite easy. It was already eased up from the heavier stuff from the previous weeks so to deload that made it more so. Deadlifting followed. Stiff bar does make things a bit different. Changed my session to be just singles to warm-up. I feel I was favoring my right side and I may have been these past four weeks. Headed home to do farmer’s walk outside. I should have done a pick to warm-up as my first set felt awful. Second was so much better, even though it was for a longer distance. Went to the Y for the remaining work. Light weight on pulldowns, log curls and abs to finish up the sessions. Still tenderness in my right biceps but hopefully these six days of rest will do the trick. How I do this weekend will determine where I go from here this year.