November 15, 2015 – Week 5, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
230x5
230x5
230x5

Deadlifts
135x5
225x3
315x1
405x1
445x1
485x1
525x2
430x3
430x3
430x3
430x3
430x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3
540x6/+245x6/bw+10x6/bwx7/bw+15x3

35 Minutes of Stretching

Comments: Yesterday was good as I got to get in a brisk walk and rake leaves. Help alleviate some of the soreness in my quads and shoulders haha. Starting things off with the usual pause front squats. Increased the weight a smidge. I made my best effort to not rush the pauses and to make every rep feel the same. Quad soreness was definitely present from earlier efforts this week. Moved on to deadlifts after that. Plan was a double and then some speed sets. I’ve been sticking to double overhand grip for now since I’m not really getting in any real grip work without strongman events. Honestly, I don’t think I’ve done much rep work with double overhand on conventional pulls so this has been good so far. I did mistime my grip-n-rip on the big double but it wasn’t an issue. Grip felt strong and made good work of the weight. Definitely more in the tank. Increased the weight on the speed pulls but decreased the sets and increased the rest. Really, not much difference from the last few times. Trying to pull violently and bully the weight up. Kind of fun. The circuit returns. I had thought I would be done with these but no. I apparently made it look too easy so things kind of got beefed up a bit. Big increase on the shrugs. Felt fine, just a lot tougher on my grip. T-bar rows started out real hard and I got better by the last set. The bar came loose from the pivot on the second set so that kind of brought that set and circuit to a halt haha. Used the spud belt for the pull-ups. Not bad, I thought these would be tougher and bug my biceps. Ab wheel was fine and dandy. Abs were definitely working. Finally putting some weight on the ghrs. Low reps but still did the trick. Needed a good deal of stretching to feel ok.