June 7, 2015 – Week 1, 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” tarp Bar Deadlifts
170x5
260x4
350x3
440x2
500x1
500x5
500x4
500x3
500x2

2” Platform Deadlifts
135x5
225x3
315x1
405x5

Safety Squat Bar Goodmornings
135x3
185x6
185x6

Incline Chest Supported Dumbbell Rows
90’sx5
90’sx5
90’sx5
90’sx5
90’sx5

Ab Wheel
bwx6
bwx6
bwx6

31 Minutes of Stretching

Comments: Saturday I was still feeling sore in my legs. Went for a walk to get some blood pumping. Right hip started bothering me the same day before the walk. Not sue what happened as it was fine up until then. Maybe sleeping for about 11 hours let my body catch-up haha. As much as I didn’t want to, I took some ibuprofen before bed in the hopes the hip would be all better. Nope. As long as it isn’t getting worse, I’m pushing forward. Front squats with pauses to start out the session. Weight lowered quite a bit and singles changed to doubles. Not really taxing but definitely noticed the sore quads. High handle tarp bar pulls after that. I did more reps to warm-up than I probably needed (my brain really wanted to do plate jumps of 5,4,3,2,1). No straps as my grip was solid and not worried at this weight. Leg soreness was noticed. Took me until my last set to get it where the rep after my first was about the same. Figures. Took some coaxing to get myself to just grip and rip the platform deadlifts. My legs were twitching just standing there before diving down to get. So much easier than I was expecting haha. Gms with the ssb after that. I’ve done a lot more weight on these in the past so not very taxing but definitely felt the hammies. Followed that up with dumbbell row work and also not taxing but I had to keep an eye on my right biceps. Ab wheel finished up the session. A bit tougher than the pulldown ab work from previous trainings. Stretched, put some muscle rub on my hip, and called it a day.