September 20 2015 – Week 16, 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
135x5
135x5
225x3
225x3
315x1
315x1
405x1
480x1
555x2

12” One Arm Front Farmer’s Deadlifts
165x5/5
205x3/3
255x1/1
295x1/1
345x3/3
345x2/2
345x1/1

Yoke Front Carries
195x50’
195x50’
285x50’
285x50’
375x50’
465xpick
555xpick
645xpick
645x50’ in 11.68 seconds
575x50’ in 10.61 seconds

Ab Wheel
bwx6
bwx6
bwx6

28 Minutes of Stretching

Comments: Last heavy workout before show time. Not able to lift at the other gym again. Starting to become an issue. I took advantage of it and got a little more sleep. Front squats with pauses were good. I felt consistent with the sets and my bar speed was great. Trap bar work wasn’t so on point. I didn’t have access to the mega one and I didn’t want to pay more for another day pass for the gym 20 miles away. Thankfully, someone else has bought a trap bar. Doesn’t have the high handle option like mine so I had to elevate it with bumper plates so my stance was slightly narrower. These were not the best feeling pulls I’ve done. Felt slow all around. Home for one arm farmer’s deads. Same scheme as last week but with more weight. I went a little heavier than written. I wanted to make up for the lackluster trap bar work, the plate math was easier and I most likely won’t be doing this event again after Nationals haha. Grip still strong and less issues with the strain on the shoulder girdle. It did give me some strain in my obliques and hips, especially on my right side. Final heavy runs with the yoke in the front. I will not miss this one. Same as last week, just more weight on the heavy run. I was not feeling it warming up. Lower back was achy and sore; just had to tell myself that my pain was stronger. This heavy run was surprisingly faster than last week. My lighter run was slower by a bit on the previous week though. I’ll take the good and the bad here I guess. Ab wheel stuff felt good on the midsection. Got twelve days to go.