August 1, 2015 – Week 9, 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
570x3

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
270x6/6
270x4/4
270x3/3

Yoke Front Carries
180x50’
180x50’
270x50’
360xpick
360x50’
450xpick
540xpick
540x50’ in 10.96 seconds
540x50’ in 10.51 seconds
540x50’ in 10.42 seconds

Ab Wheel
bwx6
bwx6
bwx6

34 Minutes of Stretching

Comments: Normally, this workout is on Sunday but had to be moved to Saturday as the gym wasn’t going to be open. Additionally, they will be closed for two weeks while the owners are on vacation so I had to go today to get my tarp bar out so I can train it while they are gone. I’d also have liked to take the day off to recover but work needed done so got my arm wrapped and started the last workout of the week. Knees felt fine on front squats. Usually, I got a little bit of aches warming up but nothing this time. Felt a little tougher than last time but still good. Trap bar deadlifts were up next. Only working up to a triple but I wasn’t sure how this would hit the biceps. Thankfully, it didn’t bother it. I kept the slack out of my arms as best I could. The weight moved really well and I’m pleased with that. Felt good for quite a few more reps. Home for event work and I wasn’t looking forward to it with the biceps issue. One arm deadlifts is bit of a new one for me. Trying to mimic the event as best I can. I stood on two plates so it lowered the height of the pick and it forced my stance to be narrow. I also wore my oly shoes as that is what I’ll be wearing for this medley. I had been sure of myself for this event before this week as farmer’s walk was tougher to pick-up then I had thought and now with the biceps pull. The event is fairly straightforward so just need to set my grip and pull. Felt it in my biceps on the first rep of the set but I kept going. Kind of grabbing a tiger by the tail; can’t let go now. Thankfully, that was the only rep out of all the reps that did that. It is a good sign I’m doing reps with 90% of the contest weight. Front carries with the yoke were next. Biceps are in a precarious position here. Using my light yoke so this was really tough with the flex and wobble. Had to spend some time getting the pick right on these. It seems the best option for me is kind of scoop myself under the bar and then brace and press my upper abs into the crossbar. I’ve done this in the past but I don’t remember these being so tough haha. Lots of stress on my upper back and glutes with the weight out in front. All working sets were under 11 seconds and I got faster each set. I had a weight gain shake and then went to the Y for ab wheel. Skipped sternum pull-ups due to biceps. Stretching and then home for another weight gain shake and lots of beef tenderloin.