June 21, 2015 – Week 3, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x2
245x2
245x2
245x2
245x2
245x2

14” Trap Bar Deadlifts
180x5
180x5
270x3
270x3
360x1
360x1
450x1
540x5
540x4
540x3
540x2
540x1

2” Platform Deadlifts
135x5
245x3
335x1
430x5

Safety Squat Bar Goodmornings
135x3
175x3
220x6
220x5

Incline Chest Supported Dumbbell Rows
100’sx5
100’sx5
100’sx5
100’sx5

Ab Wheel
bwx6
bwx6
bwx6

33 Minutes of Stretching

Comments: Lifting stuff again. No really issues with my hips or knees going into this workout. Front squats with pauses for doubles. Easiest these have felt this cycle. Practically speed work/warm-ups for the rest of the workout at this point. I know the meat and potatoes follows. Fairly big jump up in weight on the trap bar work. Warm-ups felt good and crisp. Very happy with how much easier this felt than last two weeks with less weight. Really working on getting my form down with the leg drive. Platform pulls were pretty good this week too. Not the ludicrous speed pulls like last week, but still pretty good considering. As for gms and rows, the weights are still pretty light and comfortable, enough so that if I don’t pay attention, I lose count of reps and sets. It was supposed to be two sets of six on gms and five sets of five on rows. Didn’t realize it until I was home watching the videos. Not going to lose sleep over it though. Ab wheel really burning a hole through my lower abs from the inside out haha. Tons of stretching to finish this week off. Deload returns again.