September 13, 2015 – Week 15, 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
175x5
175x5
265x3
265x3
355x1
355x1
445x1
535x1
625x1

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
255x1/1
295x1/1
330x3/3
330x2/2
330x1/1

Yoke Front Carries
180x50’
180x50’
270x50’
270x50’
360x50’
450xpick
540xpick
630xpick
630x50’ in 11.77 seconds
575x50’ in 9.96 seconds

Ab Wheel
bwx6
bwx6
bwx6

29 Minutes of Stretching

Comments: Back to the somewhat normal Sunday lifting routine. Paused front squats went well, definitely the best they have felt with this weight during this cycle. Not perfect but loads better than it has been. Deadlifting with the trap bar after that. Work up to a solid single. I’m surprised my deadlifting is still doing alright as usually, the beating from event work makes my strength go down. That is not to say that the last single didn’t feel slow and awful. Brought a farmer’s walk handle with me to cut down on setup time. Pretty big jump, working with 110% of contest weight. Grip still feeling strong but definitely feeling the pull in the shoulders and biceps. Reps were dropped but probably could still match them if need be. Home for front yoke carries. Big jump up in weight from last time but only one work set at that weight and then a lighter set. Most weight I’ve done for a front yoke carry. So much pressure on the midsection. I knew it was going to be a full run after the doing a pick beforehand. Still a little shy of contest weight but it will happen. Second set was just a little slower than what I did last week with a lot less weight so that is a good sign too. Ab wheel and then stretching to SyFy channel.