August 8, 2015 – Week 10, 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
190x5
190x5
280x3
280x3
370x1
370x1
460x1
515x1
575x3

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
285x6/6
285x4/4
285x3/3

Yoke Front Carries
200xpick
200x50’
200x50’
290x50’
290x50’
380x50’
470xpick
560xpick
560x50’ in 11.38 seconds
560x50’ in 10.78 seconds
560x50’ in 11.41 seconds

Ab Wheel
bwx6
bwx6
bwx6

41 Minutes of Stretching

Comments: Elected to do this workout on Saturday again. I could sleep in and then sleep in again, leaving two days of rest. I may be doing a deload this coming week too (things happen). Knees would not shut-up today. Upped the weight on the front squats a bit. Added an extra warm-up set too. Weight felt good but knees just achy as all hell. I came up out of the hole a bit too quick on the second rep of the third set as my left knee felt off. Trap bar work after that. Big triple again with just a little more than last week. With the weight selection at the Y, I couldn’t just do plate jumps up to the goal weight so I did another accumulation single. Even on these, knees were squawking. Took some effort to get the weight but still good for more. Odd events awaited me at home. Same warm-ups as last time for one arm pulls. Pretty big jump up in weight. A bit more stiff legged this time I feel. Knees ached here too. A little tougher than last week but it was to be expected with the weight increase. Closing in on contest weight here. Really not sure what was up with yoke front carries. I had to almost do a double take on the first warm-up set (hence the pick) before I got going. Maybe my abs were too sore from yesterday’s straight arm pulldowns. Knees didn’t help matters. Ached so much I wasn’t even worried about my arm. These felt like all-out effort sets with the grunting and ugly faces. I don’t think I managed to copy the posture I had last week which could have led to these being so much harder. I got the second run under 11 seconds so that is something. Rather than drive back to the Y for some abs, I just used a light sandbag for a knee pad and put some weights on a barbell for ab wheel. Abs were still recovering from yoke front carries so the first set was the hardest and I got better each set. Sleep will do me some good.