December 6, 2015 – Week 8, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
135x3
135x3
Added Pauses
190x3
190x3
190x3

Deadlifts
135x5
135x5
225x3
225x3
315x1
365x1
425x1
425x1
425x1
425x1
425x1

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
405x6/+180x6/bwx6/bwx3/bwx3
405x6/+180x7/bwx6/bwx3/bwx3


37 Minutes of Stretching

Comments: Got some good sleep this weekend. Body is stiff. I’m back down to 274.4lbs but I think that is more to the less strenuous workouts (not drinking as much water) as I am packing the food down. Cold in the gym so warm-ups to start things off. Knees achy and hips are tight. Light front squats with pauses. I think I took too big a jump for the last set as it felt way heavier than I was expecting on the unrack. I was not feeling those first two sets haha. Everything kind of clicked for the last set and it felt like the other sets should have felt. Deadlifts after that. Lighter weight but more warm-ups to get there. As with most stuff on the deload week, I’m trying to do it with the same mentality as if I were lifting something like a load of laundry or a newspaper. Deload for the body and mind really. Bar speed was still pretty good even doing this. Then the circuit. Only going through it twice. My lower back was a tad tight on the first set of shrugs and my hands were feeling the weight a bit. Felt like I was muscling up the rows which led to somewhat difficult pull-ups. No issues with the easy ab wheel stuff and decent ghrs. Must just have been shaking off the cold as the second round went much smoother and everything felt easier. I had to do a lot of stretching after this one.