May 3, 2015 – Week 10, 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
225x3
225x3
315x1
315x1
405x1
495x1
565x1
Added Straps
635x1
635x1
635x1
635x1

2” Platform Deadlifts
135x5
225x3
315x1
405x1
Added Straps
495x3
495x2
495x1

Farmer’s Walk
205xpick
255xpick
295x80’ in 21.67 seconds (turn at 40’)
255x120’ in 23.45 seconds (turn at 60’)

Pulldowns (5 second negatives)
170x6
170x6
170x6
170x6
170x6

12” Log Curls
115x8
115x8
115x8
115x8

Kneeling Pulldown Abs
190x12
190x12
190x12

28 Minutes of Stretching

Comments: Tried my best to make Saturday a low stress day but I had to do some emergency morning gardening work. Made up for it by eating mass quantities of food and watching like three hours of River Monsters and then going to bed to get some needed rest. Max Fitness to start the day. Front squats lowered quite a bit, same as hatfield stuff. Decrease squats, acquire deadlift haha. Very good lifting here. The rack pulls return. Other than some tightness in my lower right lat, I felt like these would be quite good. I was wrong as every single rep at the working weight felt like it was welded to the rack. It does appear that my acceleration to lockout got better each set though, judging by video and lifting partners. These laid a beating on my midsection. Deficit pulls after that. A bit better than last time as I knew how it would be tough. Slow pulls again and each set was maybe one shy of failure. Cleaned up and headed home to do farmer’s walk outside. Had to do some sweeping to get the debris out of the street. I decided to do less picks considering how beat I was feeling and I feel that going sooner rather than later was better. Slow pick on the heavy set and the weight moved me rather than the other way around. Made the turn very slow. Second set went better and felt it was one of my better turns. Drank a shake and then went to the Y for the remaining work. The pulldowns felt good and light. Just got to hope the eccentric work doesn’t hurt me like this week. Log curls had more weight but felt a little easier. Abs and stretching to finish up this week. One more to go.