Paused Front Squats (2 second pauses)
Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
35 Minutes of Stretching
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.
Sergio Oliva, Part Two - Norman Zale (1975)
6 hours ago