Paused Front Squats (2 second pauses)
14” Trap Bar Deadlifts
12” One Arm Front Farmer’s Deadlifts
Yoke Front Carries
590x50’ in 10.85 seconds
590x50’ in 10.82 seconds
590x50’ in 11.48 seconds
37 Minutes of Stretching
Back to the heavy Sunday lifting. Slept for at least 13 hours Saturday.
Really needed to get the rest and be away from people for a day haha.
Front squats to start things off. Still not as comfortable as it was
with the lighter weight but comfortable is not always good. Knees ached
but not as bad as it was two weeks ago. Last half of the working sets
felt the best. Trap bar was next. Working up to a big double here. My
last warm-up felt how I was expecting the working set to feel so I knew I
had to take it seriously. It was a tough set but I knew I had triple in
me. The weird stuff was back home. I had already set up the lifts
before I had left for the gym so it wasn’t as much of a break as it
sometimes is. Continuing to rocket up in weight on the one arm pulls.
Contest weight for reps with more in the tank. Granted, it is starting
to become tough haha. I tried my best to make sure that I was on the
mark with the yoke front carries. I chalked up my stomach and my arms. I
got the crossbar to lay right on the upper abs and the lean back was
right. These are so painful. Got the first two sets under 11 seconds so
speed is still good even with the crushing weight and considering the
increase in weight from last time, this is good. Ab wheel to finish off
the week and a bit of stretching too.
Shoulder Specialization - John McCallum
19 hours ago