November 22, 2015 – Week 6, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
235x5
235x5
235x5

Deadlifts
135x5
225x3
315x1
405x1
455x1
495x1
540x2
445x3
445x3
445x3
445x3
445x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
555x6/+255x6/bw+15x6/bwx7/bw+15x3
555x6/+255x7/bw+15x6/bwx7/bw+15x3
555x6/+255x5/bw+15x6/bwx7/bw+15x3

31 Minutes of Stretching

Comments: Joints ache and my back still feeling like something gnawed on it. Might just be the weather for the knees but the back I think is from the one leg tarp bar stuff. Took some ibuprofen two days ago and went for a brisk walk yesterday. Been trying to get some relief for the back but I don’t want to overdo it. Lifted at Max Fitness. Before lifting, I decided to weigh myself. Few people this week said I looked bigger and I’m definitely noticing some changes. Scale says I weigh 275.4lbs. It was a bit cold in the gym so I wore my warm-ups and kept them on for front squats. I wanted to make sure my legs were warm and no complaining from my knees. Increased the weight a smidge again. No soreness coming into these this week. I modified the jumps in weight for the warm-ups. Weight moved well. I will say I was breathing a little heavy by the end. Deadlifts followed up the front squats. Work up to double and then speed sets. I really wanted to pull this double with a double overhand grip. My grip-n-rip was a little off and I thought I was going to lose it on the first rep but my grip held. I regripped and pulled up the second rep as well. Getting to the limits of my doh ability but the rest of the chain still feels very strong. I got more in me for sure. Increased the weight on the speed pulls but sets remained the same. I wanted to switch things up a little and took off all the plates and loaded on the 100lbs plates instead. I figured it would make it a little tougher. I was right. I really had to tell myself to pull harder every time I lifted the bar. Then on to the circuit work. Shrugs, rows and pull-ups went up in weight, everything else stayed the same. I didn’t want the weight to go into my fingers on shrugs so I chalked up my hands to make my grip solid. They still feel pretty good. Rows were a little off. I didn’t want the bar sleeve to slide out again like last time so I was a bit hesitant on the first set. Second go through it started to come out and I ended up doing an extra rep. I did one less rep for the last set. Pull-ups felt good and no issues there. Ab wheel was pretty easy but my abs were kind of tight from my back. Tried to make my hamstrings take all the effort for the ghrs. I expected to feel a tightness but nothing but I know they were worked hard. I must say that the last run through of the circuit felt the best. Stretched a bit and headed home. Going to try to relieve this back tightness and aches as best I can.