November 1, 2015 – Week 3, 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
405x1
455x1
505x3
405x3
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
445x6/+200x6/bwx8/bwx7/bwx7
445x6/+200x6/bwx8/bwx7/bwx7
445x6/+200x6/bwx8/bwx7/bwx7

30 Minutes of Stretching

Comments: Things did not start off well today. I had known the owners of the one gym would be gone this weekend but there was going to be someone there to let us in. I usually have a back-up gym when the one is closed so I didn’t have it setup for me to come in on a guest pass. I get to the gym and the deadlift bar is gone. Not happy. On my way to the other gym and a bit embarrassed to show up with no heads up. I don’t like when this kind of thing happens so I might need to think about what to do from here. Anyways, on to the actual workout. Pause front squats again. No changes again other than having to do them out of a monolift. Some tightness in the left side of my lower back but no issues. A bit tougher than last week but still solid. Deadlifts after that. A bit bigger a jump on the triple with how easy last week felt. Deadlift platform at Iron Haven throws me off a bit with the rubber as it makes the bar bounce. Wood in the middle now so much better to start the pull. The bar bouncing shakes things loose in my hands so it takes some adjusting. It was harder than I would have liked. I could blame loosing focus on the womens figure competitor doing a photoshoot right in front of me but that would be the easy way out haha. I played around with my deadlift on the speed pulls. These were very fast but the bouncing definitely added a factor that I tried to get used. Work with what you go. Circuit work of course to finish up the day. Stuff was a bit more spaced out here and I had to manage my “blocking” to avoid being part of the photoshoot (I’m not joking, it was happening). Everything was increased in some capacity besides ghrs. Shrugs and rows went up in weight and reps increased for pull-ups and ab wheel. I went a bit heavier than prescribed for the shrugs as it was easier to just put on two big plates a side. No biceps issues (as I was fearing) on rows or pull-ups. Abs got pretty sore on ab wheel. Ghrs were good (did get a slight cramp setting up my settings before doing the circuit). After it was all done, I stretched and drove home. Time for a deload I think.