July 26, 2015 – Week 8, 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
225x1

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
405x1
455x3
455x3
455x3

Safety Squat Bar Goodmornings
115x3
115x3
165x6
165x6

Close Neutral Grip Sternum Pull-ups
bwx5
bwx5
bwx5

Ab Wheel
bwx6
bwx6
bwx6

35 Minutes of Stretching

Comments: Last of the deload. Things to get interesting this coming week I feel. Knees felt like crap warming up on front squats. The weight was easy; I believe I likened it to a pillow resting on my clavicles. One more single than last deload. trap bar pulls next. A bit higher RPE than usual for a deload week with the top sets. Definitely feeling the body taking the strain. Still not trying to do these in an agitated state. Gms with the ssb were next. I did two light sets to make sure I was ready. It was a light weight but I wanted to be sure. Easy effort but still feeling them in my lower back muscles at the base of my spine. A bit hard to do deload for the sternum pull-ups. Have to pull hard and fast to get up there. Power was definitely waning by the end of the last set. Abs started to get sore from these too haha. Ab wheel after that and then a ton of stretching.