July 12, 2015 – Week 6, 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
170x5
170x5
280x3
280x3
370x1
370x1
480x1
555x1
555x5
555x3

2” Platform Deadlifts
135x5
225x3
315x1
365x1
405x1
455x4

Safety Squat Bar Goodmornings
155x3
205x3
245x6
245x6

Close Neutral Grip Sternum Pull-ups
bwx7
bwx7
bwx7
bwx7
bwx7

Ab Wheel
bwx6
bwx6
bwx6

26 Minutes of Stretching

Comments: Whatever wandering pain I got bouncing around my midsection is still present. Just doing what I can to alleviate the discomfort. Unless things got worse, I wasn’t going to stop lifting. On the front squats, I had some discomfort with just the bar, but since it didn’t get any worse with more weight, that was that. Speed felt good on these and it should since these are more or less warm-ups at this point. Some sets I held my breath to see how that effected the reps and tightness. trap bar pulls followed. Big jumps to prep. I was anxious about these as this was going to be the most weight lifted for the workout and the most likely to trigger something in my back. Luckily, I reached the threshold where my brain just said screw it and lift. Robot like reps; not easy but I didn’t feel I was fatiguing too much and could have kept going. Platform pulls went a bit better this time. Not speed work but still speedy lifting. Lots more reps there if needed. Gms went well. These tend to put a lot of stress on my lower back so I was pleasantly surprised that these didn’t irritate me. Reps felt controlled and solid. Those darn sternum pull-ups were next. I can now say with certainty that they are what made my upper abs so sore last time. Increasing each set by a rep was just cruel. Ab wheel wasn’t bad. Didn’t need to do a boatload of stretching this session.