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.
Sunday, January 3, 2016
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