July 5, 2015 – Week 5, 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
560x1
590x1
620x1

2” Platform Deadlifts
155x5
245x3
335x1
440x5

Safety Squat Bar Goodmornings
155x3
195x3
235x6
235x6

Close Neutral Grip Sternum Pull-ups
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Ab Wheel
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33 Minutes of Stretching

Comments: Holidays always cause complications. Lifted at Iron Haven though my GPS wanted me to lift in the middle of a corn field for some reason. Got a reminder on the good and bad of training with partners. Front squats were done out of a monolift. Other than missing the rack on the first work set, these went well. Fourth and sixth set I think were the best but consistent throughout. Brought my mega trap bar to the gym as I wasn’t sure there would be one and if there was, it may not be the same specs and hold enough weight. Big jumps as per usual at this point and then three increasingly heavier singles. No way was I missing any of these lifts. Any time I get worried about the weight on this, I just tell myself I’ve done more with farmer’s handles and the doubts pass. Not an all-out effort to move the top single so I still got another gear I can tap into if need be. Lull in the workout at this point as I had to wait to use equipment. Eventually, I just did the warm-ups as I was starting to cool down too much. It was not a controlled rage for the work set on platform pulls and it showed when I missed the first lift when I went for the grip and rip style and had to regrip. Still doing quite well on these, just not super-duper speed pulling. Ssb gms were done out of the monolift as well but perhaps a little low for the unrack. Definitely noticing them on my hamstrings and lower back. Trying my best to keep rigid and fighting the urge to round. Sternum pull-ups are the devil. It would be easy if they were just normal pull-ups. Really don’t have strength in that range of motion so I did maybe three solid reps out of the whole affair. The way I see, it even if I failed, I was still doing good back and biceps work. Ab wheel is not fun without a nice foam pad for my knees. Stretched and called it a day.