November 8, 2015 – Week 4, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
Added Pauses
225x3
225x3

Deadlifts
135x5
135x5
225x3
225x3
275x1
325x1
375x3
375x3
375x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
300x6/+145x6/bwx3/bwx3/bwx3
300x6/+145x6/bwx3/bwx3/bwx3

27 Minutes of Stretching

Comments: Another low key day. Starting to get antsy for competition. Only took about a month haha. Felt ok, coffee was perhaps a bit strong this morning. Just thinking of it as anger in my gut. Front squats with pauses as per usual. Decrease reps and sets but kept the weight the same. Already kind of light. Felt good, no issues. Solid reps. Moved on to deadlifts. Did a few more warm-ups with the drastic decrease in sets, volume and weight. Not super-fast but very controlled reps. Just got of plopped down and picked it up. Not really exerting myself and definitely could have yanked the crap out of it if needed. tougher than last week but still solid. Circuit work to end off the session and week. Lighter weight on shrugs and rows, less reps on the other things. Easy stuff, I think I had more effort put into going between exercises than the exercises themselves. Some sore muscles but no big issues like pain or aches so pleased with that. Granted, still got achy elbows and knees but that kind of how it is. A bit of stretching to end it.