January 31, 2016 – Week 2, 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
170x5
280x3
370x1
Added Straps
420x1
480x1
530x1
585x1
585x3
585x2

Deadlifts (straps)
245x1
335x1
405x1
465x5

Uphill Sled Pulls
605x75 seconds (3 runs)
605x75 seconds (3 runs and some change)
605x75 seconds (3 runs and some change)

Neutral Grip Pull-ups
bw+30x8
bw+30x8
bw+30x8

Ab Wheel
bwx7
bwx7
bwx7

33 Minutes of Stretching

Comments: Normal I have a day of rest before this one but I wanted to get back to a normal schedule so again I lift. A bit warmer out today so a bit of the snow has melted. Still a ton of it. Started things off with paused front squats. These went better this week. No leg soreness but still tougher than I’d like these to be. On to block pulls with the trap bar. At Max Fitness so I had my wooden platforms to use for block pulls. No worry of crushing them really. Took the lessons I learned from last session with the trap bar and applied them here. Goal was to do a single, a triple and then a double with the working weight. Single went up kind of rough so I knew I had to be ready for the triple. Actually went up way better than expected. Had another two in me a feel. Then it got tough again on the double. By this point, I was trying to move things along as I was going to attempt the exergenie again. But first, more deadlifts. Less sets and just singles up to the working weight. Again, attempting to not fatigue my lower back any more than I have to while getting ready for the pulls. Very much the same as last week here. Attempting to make the weight as inert as possible. I went outside to try using the exergenie again. After five failed attempts (it kept jamming) it was home to let off some steam doing sled drags up the driveway. I added weight to last week’s working weight and prepared for the leg destruction. The attachment from the sled to the harness was a bit too short but didn’t matter. Tough but I wasn’t a mess like I was at the end of it like last week. Over to the Y for the last two exercises. I knew the pull-ups were going to be tough after the rope stuff. Even knowing what was coming, it was still pretty tough. Ab wheel to finish off the workout and home to stretch.