February 7, 2016 – Week 3, 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
260x3
350x1
Added Straps
440x1
530x1
600x1
600x3 PR+15lbs
600x2

Deadlifts (straps)
225x1
315x1
405x1
475x5

Uphill Sled Pulls
625x75 seconds (3 runs)
625x75 seconds (3 runs)
625x75 seconds (3 runs)

Neutral Grip Pull-ups
bw+35x8
bw+35x8
bw+35x8

Ab Wheel
bwx7
bwx7
bwx7

35 Minutes of Stretching

Comments: Yesterday was a good break and rest day. Past two workouts have been good, I feel ready. Usually I should be feeling beat up but oh well. Pause squats to start. Knees were quite achy. Core and upper body were not the best but my lower body felt strong and good. Not as bad as the first week but not as good as the second week. Next up was the block pulls with the tarp bar. Same setup and plan as last time with a bit more weight. Just under the weight I hit for single the first week but the plan was total of five reps. This actually felt easier than 585lbs felt last week. Maybe I was really getting into the music playing. I came back down to Earth on the last set so that one definitely felt tougher. Regular deadlifts after that. Plan was only a little bit more than last week but I felt I could do the same with more and it would be easier plate math. Lower back didn’t feel as fatigued this time. I thought these felt slow and felt tougher than last time. Video suggests otherwise haha. Having abandoned the exergenie and eliminating that stress it was back home to do the sled pulls. More weight added and lengthened out the chain. My hope was that doing so would make it easier to lean forward and drive with the legs. It was not. Uphill just doesn’t really work for proper truck pull form. The increased weight was bit too optimistic and aggressive. I wasn’t dead but it was definitely a lot tougher than I had anticipated it would be. I had thought I would be ready with how the previous two weeks had been. I’m not sure it this happened the previous sessions but I noticed the rope was oscillating quite a bit and it was trickier to keep my arms moving efficiently. It’s better than nothing, perhaps adjustments or additions could be made to address this. Over to the Y to finish up the day. More weight on the pull-ups. Felt tough but I kept getting the reps. Upper body and arms were definitely tight from the truck pull sims. Abs got some work and a good stretch with the ab wheel. Good bit of stretching to finish up the day.