January 25, 2016 – Week 1, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
Added Pauses
245x5
245x5
245x5

6” Trap Bar Block Pulls
No Straps
155x5
245x3
335x1
425x1
Added Straps
475x1
515x1
565x1
605x1

Deadlifts (straps)
135x1
225x1
315x1
385x1
455x5

Uphill Sled Pulls
585x75 seconds (3 runs)
585x75 seconds (3 runs)
585x75 seconds (2 runs and some change)

Neutral Grip Pull-ups
bw+30x7
bw+30x7
bw+30x7

Ab Wheel
bwx7
bwx7
bwx7

36 Minutes of Stretching

Comments: Crazy last few days. Hard to prepare for a snow storm that drops record snow. Haven’t seen this much snow in about 20 years here. Really put a damper on training haha. Heck of a workout shoveling it. No work today because of it as the city really has nowhere to put it. Meant I could do an earlier workout. Started things off with paused front squats. Didn’t feel bad warming up but then I got to the work sets. Legs were immediately sore and these were the toughest they’ve been in a long time. Had to move fast though. trap bar block pulls were next. Used step blocks to elevate the bar. Not ideal and I felt bad for the steps with the weight I was using. Lower back a tad toasted from all the shoveling the previous two days. Goal for the workout was to do near max triple. 565lbs didn’t feel like my limit so I went up more. Unfortunately, I felt like I was going to blow chunks strapping into the bar. First rep flew up so I was truly shocked when I couldn’t get a second rep. Stupid. On to regular deadlifts from the floor. Tried to minimize warm-ups here. All the good bars with knurling were in use so I just did singles and used my straps. Stiff bars, which are probably ok for this cycle. Top set felt fine at the start but about halfway through I was fighting to keep my nutrients down. Home to do truck pull simulations. The plan was to do these with the exergenie I bought but it was not to be. Had to use my driveway due to all the snow so I couldn’t go a full length (60’) for the cord. Then it got wet and jammed up. Couldn’t even budget 9lbs of resistance (I was shaking both anchor points trying to move). Plan B was doing a sled drag up the driveway. Not ideal but it will do. Plan here was to do as many runs as I could in 75 seconds. I had to have someone keep time and someone take the leader rope. The uphill nature would cut down on the amount of weight I needed and it would make it easier to reset. The weight wasn’t too tough but the work was. I was not recovering even with the five minute breaks. By the end, I just had to sit down. Needed to get sugar in me. Legs were jelly but back to the gym to finish up the workout. Pull-ups were a bit tougher than I would have liked but considering the upper body work of the rope pulling, it’s not that bad. Ab wheel was nice way to stretch out my hips and abs. Workouts are going to be a bit off getting back on track.