August 23, 2015 – Week 12, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x1
255x2
255x2
255x2
255x2
255x2
255x2

14” Trap Bar Deadlifts
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
590x2

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
300x5/5
300x4/4
300x2/2

Yoke Front Carries
230x50’
230x50’
320x50’
410xpick
500xpick
590xpick
590x50’ in 10.85 seconds
590x50’ in 10.82 seconds
590x50’ in 11.48 seconds

Ab Wheel
bwx6
bwx6
bwx6

37 Minutes of Stretching

Comments: 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.