October 25, 2015 – Week 2, 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
405x1
445x1
485x3
405x3
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
425x6/+190x6/bwx7/bwx6/bwx7
425x6/+190x6/bwx7/bwx6/bwx7
425x6/+190x6/bwx7/bwx6/bwx7

30 Minutes of Stretching

Comments: Did a bit more work on my off day then I had planned. Teaching some deadlift and conditioning stuff to my sister’s friend. Usually I just walk but I ended up doing more prowler sprints than I should have haha. Plenty recovered for the next day though. I had some warning that training would be earlier so I was ready. The pause squats for sets of five again. Same weight and this time it felt better. Nothing really felt off here and felt consistent every rep. Did tire a little though. I did start laughing mid set on the second set from the comments about the music choice. Deadlifts followed. I was motivated to make last week look like a snail’s pace. Triple for the day was very good. It could be faster but this felt very strong. I felt like I could do it for ten if I needed to. Speed work was also on point. Same thing as last week with an extra set tacked on. Am to pull fast and be consistent. Started to slow down a little bit by the end. Circuit work followed. Increased the weights on the shrugs and rows and increased the reps on the pull-ups and ghrs. Hardly felt the increase on the shrugs. I did notice it on the other stuff though haha. I did like how this feels going through all of the lifts like this, though it does take up a lot of space. Stretched a bit to finish up another week.