Paused Front Squats (2 second pauses)
6” Trap Bar Block Pulls
Uphill Sled Pulls
585x75 seconds (3 runs)
585x75 seconds (3 runs)
585x75 seconds (2 runs and some change)
Neutral Grip Pull-ups
36 Minutes of Stretching
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.
Sergio Oliva, Part Two - Norman Zale (1975)
6 hours ago