September 6, 2015 – Week 14, 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

14” Trap Bar Deadlifts
185x5
185x5
275x3
275x3
365x1
365x1
455x1
545x2

12” One Arm Front Farmer’s Deadlifts
115x5/5
165x3/3
205x1/1
245x1/1
280x3/3
280x3/3
280x3/3

Yoke Front Carries
180x50’
180x50’
270x50’
270x50’
360xpick
450xpick
540xpick
540x50’ in 10.15 seconds
540x50’ in 9.94 seconds

Ab Wheel
bwx6
bwx6
bwx6

30 Minutes of Stretching

Comments: Holiday weekends always seem to be last minute things. I slept until 1:00PM Saturday and found out that the one gym would be closed for the weekend. Branched out elsewhere and luckily found a place to train with a trap bar. Headed out to Iron Haven for earlier than usual training. Front squats to start off the session. Still odd doing these out of a monolift. Weight felt ok and I felt I got better each set. Best I’d say these have felt. Trap bar deadlifts followed. The bar here is not as beefy as mine. I was to do a little less than I did but the plate math was easier and I wasn’t sure I could fit the smaller plates on it by the end. Thin handles did a number on my callouses. The weight felt heavy and slow but actually looked pretty good on camera speed and form wise. I had brought a farmer’s walk handle with me so that I wouldn’t be here for just two exercises. Not a fan with how the weights moved on the rubber mats. I felt better each set and was pulling the weight faster and faster. Back home for front yoke carries and abs. Easy plate math this time, just go up two plates at a time. Working weight is the weight I started off with the first session with this exercise. Still a pain to pick-up but I knew I was moving faster than I had back then. Last set was under 10 seconds so happy about that. Abs to stretch out the compressed core and then stretched. Three recovery burritos should help too haha.