October 18, 2015 – Week 1, Day 4

Dynamic Warm-ups

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

Deadlifts
135x5
225x3
315x1
365x1
415x1
470x3
405x3
405x3
405x3
405x3
405x3
405x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
405x6/+180x6/bwx6/bwx6/bwx6
405x6/+180x6/bwx6/bwx6/bwx6
405x6/+180x6/bwx6/bwx6/bwx6

34 Minutes of Stretching

Comments: Finishing up the first week back. Still got soreness in my legs and upper body. I had gone for a walk and did two short sessions with the hand massager. Training was moved up an hour so didn’t have much time to dillydally. Also meant a bit of stiffness to shake off before I got moving haha. The usual pause front squats were first. Instead of the usual singles or doubles, it was sets of five. With the pauses and somewhat short rests, it could be interesting. I made sure I got my walkout just right so as to minimize any discomfort to the right knee. These went surprisingly well and the only rep that felt like I had to put effort into it was the very last one. Regular old deadlifts after that. Been doing weird stuff for the past few cycles haha. Of course, the knee didn’t like my usual deadlift stance so I had to adjust and I took less warm-ups. The triple was solid but not as easy as I would have liked. Speed work just how I thought it would so that was a plus. Maybe I was warmed up from the triple. Working on just ripping the sucker up and pushing into the ground with my heels. Next up was something a little different which was a circuit of exercises. No rest between them and big rest after each circuit was done. Had to get a little creative with the camera and tried to time things when I wouldn’t be in anyone else’s way. First run was good (other than hitting my head on the rack on the third pull-up) and it went much the same for the other two. Stretched and called it a day.