Sunday, January 3, 2016

January 3, 2016 – Week 12, Day 4

Dynamic Warm-ups

Paused Front Squats (2 second pauses)
No Pauses
45x10
100x5
100x5
150x3
150x3
Added Pauses
200x5
200x5

Deadlifts
No Straps
135x5
135x5
225x3
225x3
315x1
315x1
Added Straps
405x3
405x3
405x3

Circuits (no rest between exercises)
Shrugs/T-Bar Prison Rows/Neutral Grip Pull-ups/Ab Wheel/Glute Ham Raises
425x6/+200x6/bwx3/bwx3/bwx3
425x6/+200x6/bwx3/bwx3/bwx3

29 Minutes of Stretching

Comments: Still feeling a little beat. Little bit later lifting this weekend as well. Perhaps winter is finally here to stay this time. Weighed myself and I was 275lbs on the dot. Last workout of this cycle (minus testing next week). Started off with front squats with pauses. Kept my long pants on for these. Knees were a bit achy. I’m not sure why but staring at the floor on these seemed to make the lifts feel better. Deadlifts followed that. Usually with the deload week, I’m not wearing anything for support like rehband, wrist wraps or a hard belt. However, the idea is to get more time with the form I will be using to max so I used straps for the deload pulls. It can definitely be trickier to get my midsection tight with being strapped to the bar. Not horrible but not my best. Then again, I’m trying to use the same mental state I would use to pick up a briefcase. Circuits after that. Usual for the shrugs and rows but just bodyweight for everything else. The only thing that felt somewhat more than casual was the first set of the rows. I did have to stop the set to get the bar attachment (I left it off by mistake) so maybe that made a difference haha. It felt a lot easier on the second set. Bodyweight stuff was really easy, though my upper body joints started to protest the ab wheel on the last rep. Need to make sure I’m well rested for next week.

No comments:

Post a Comment