March 5, 2016 – Week 7, 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

8” Trap Bar Block Pulls
No Straps
135x5
225x3
315x1
Added Straps
405x1
495x1
555x1
615x1
660x1

Deadlifts (straps)
245x1
335x1
405x1
455x1
505x5

Truck Pull Starts (4,149lbs curb weight)
Truck/1 persons/+600lbs/+735lbs sledx1
Truck/1 persons/+600lbs/+735lbs sledx1
Truck/1 persons/+600lbs/+735lbs sledx1

Truck Pulls
Truck/1 persons/+600lbsx60 seconds
Truck/1 persons/+600lbsx60 seconds

Neutral Grip Pull-ups
bwx3
bw+55x6
bw+55x6
bw+55x6

Ab Wheel
bwx7
bwx7
bwx7

29 Minutes of Stretching

Comments: Had to move this day up due to reasons. I wouldn’t have access to assistance for the truck pull training if I wanted until tomorrow so today it was. I initially woke up at 7:40AM but my body decided that was too early and time traveled to about four hours later to actually wake up. Had to lift at the Y as the other gym wasn’t open (owner competing as well as my two gym partners lifting/helping). Front squats felt like heavy crap. I guess skipping them a week is a no no haha. But truly, the toughest these have felt. On to the trap bar block pulls. Had to use the step blocks and riders (may they rest in peace). Lighter trap bar, had to find the balance when it gets heavy. Felt good warming up. Definitely some hesitation from the weight breaking off the blocks. With the working weights, they got slower as I added weight but I felt I could do more weight or reps at each. Pulls from the floor with a barbell were next up. I regretted drinking that weight gain shake before I left home at this point. Weight felt slow and heavy warming up. I didn’t need to go all out on this but it was definitely tougher than it was the last two sessions. Very deliberate in the pulls after the break off the floor. Got to get used to the stiff bar again so that when I switch back to deadlift bar for a max, it feels like nothing. Home to do truck pull training. With the information I gained from last week’s training with the big rig and from the week prior’s efforts; I knew what I needed to do here. Starting off with truck pull starts. I had only my dad to help so no additional bodies to add to the truck. Added more weight inside the truck and on to the sled in the back. First set was really tough; probably from going right into it unlike last time. Much better on the other two sets. Feeling really heavy. Then on to the “fun” truck pull sets for total time pulling the truck. Relatively a little more weight than last time. No one to hold the rope so this made things tougher as I had to deal with the truck going over the rope twice each time I did a run. Also shortened the course so I ended up doing two full runs and then a partial. Breaking ankles here haha. Like last time, even the long rest isn’t enough to fully recover as I’m a lot slower on the second set. Another weight gain shake and a bit of a break before I headed back to the Y for pull-ups and ab wheel. I did a set of just bodyweight to warm-up for the pull-ups as I had taken a break and got a little cooled off and because the weight has gone up a bit. Lower back traction with this kind of weight haha. Felt strong here but forearms very sore from the past few sessions. Back feels strong. I had been worried that the back work from the day before would have hampered things. Ab wheel stuff felt pretty easy. Got a good stretch on these. Home to stretch. Heavy stuff is done, deload week and then time to go.