May 8, 2016 – Week 6, Day 4

Dynamic Warm-ups

Deadlifts
No Straps
135x5
135x5
225x3
225x3
315x1
315x1
Added Straps
365x1
405x1
455x1
500x1
500x4
500x3

T-Bar Prison Rows
+145x12
+145x12
+145x12
+145x12

One Arm Band Rows
ABx20/20
ABx12/12
ABx8/8
ABx6/6

Neutral Grip Pull-ups (55 total reps, 10 seconds rest)
bw+12.5x8
bw+12.5x4
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x2
bw+12.5x1
bw+12.5x2
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1
bw+12.5x1

Wide Grip Pulldowns
120x14
120x14
120x14

Duck Walks
155x30’
155x30’
235xpick
270xpick
270x60’ in 20.91 seconds
270x60’ in 19.24 seconds
270x60’ in 18.76 seconds

41 Minutes of Stretching

Comments: On paper, this workout looked like the least painful to get through. Of course, I was wrong. Even though yesterday’s workout was tough, a lot of what I did wasn’t going to really impede this one. The main thing was going to be my leg fatigue with the deadlifts. Regular deadlifts and boy did it hurt my legs to just get down to the bar. I’ve worked through soreness before as well as pre-fatigue so I wasn’t too concern with deadlifts being a pain. I alternated between a narrow and wide stance, trying to see which one was less affected by my sore legs. Definitely not feeling easy either way. I smaller jumps then usual since this was the first thing of the day and I wanted to make sure my form was down. The plan for the working weight was 1,5,3. I stared off with the wide stance and that felt slow and heavy. Really concerning me that I’d fail this workout as well. I switched to the narrow stance for the next set and It felt slightly better but I was really slow off the floor. I stalled after three and took a breath before going for a grinder of a fourth rep. I took a knee after that and tried to regain my composure to attempt a fifth but it barely broke the ground. Absolutely livid at my weakness here. I did watch the video and it was apparent to me that my legs were fatigued and they were finishing the lift first, leaving my lower back to fight through it more. Still disgusted with myself and I attempted the last set with the wide stance to see if this improved things. About the same another grinder to finish the set. Misses on deadlifts really eat at me so I had to distract myself to get the workout done. Next two exercises were fairly light so it wouldn’t be an issue. First was the t-bar prison rows. Previously these have been done as part of a circuit and for lower reps. Higher reps this time. These were quite easy, barely any fatigue by the end of it. Next was one arm band rows. The reps started high but dropped quickly so these weren’t as bad as they could have been for my back fatiguing. Then came another nightmare of an exercise; pull-ups. Not normal style as these were much like the triceps the day before with sets to failure and super short rests until the goal reps reached. In this case, it was 55 reps total. I had hoped to get more early on but I only managed eight and four on those first two sets and then it was doubles until around 33 reps and then singles the rest of the way. This was tiring. Of course the back work wasn’t done. More work in the form of wide grip pulldowns. The reps were high but the weight was light. Definitely feeling the fatigue each set. Home to finish up the workout. My legs feel like cooperating to a certain extent so I elected to do a moving event. Something light. I went with duck walks using my pipe t-bar I had made to help with rehabbing my back a few years ago. Wasn’t sure how it would hold up with a decent amount of weight and duck walk itself is an awkward movement. Luckily, it held up. I only went so heavy as I wanted to keep this at the right intensity and I’ve only really trained this event a few times in the past and not for such distances. As I said, awkward, especially with the long handles and the big plates. Then I needed to stretch forever. This part of this cycle is really tearing me down.