DWM Wed 4/16/14

DWM Wed 4/16/14

Wed 4/16/14:
Slept well last night, got 6.5 hours, had trouble falling asleep, but once I did it was good. Woke up this morning with a pretty sore back from all that pulling yesterday. It’s been awhile since my back was this sore, I guess that means those strict CTB pull ups did the job.

A. Front Squat – build to tough triple (4-5 sets); rest as needed
These felt pretty good today, I haven’t hit a 295 front squat since I finished that strength bias cycle I did before we started together, so that was encouraging. The short term front squat goal is 315 lbs.




B. Zercher Squat – 3 x 5-6; rest 2min (wrap sweatshirt/towel on bar, increase load)
The sweatpants wrapped on the bar definitely helped me hold on. The load was definitely substantial here and my legs could actually feel how difficult these are.



C. Kang Squat – 3 x 8-10 light-moderate reps; rest 90sec
This is a pretty weird movement, I wasn’t really comfortable, and you said light-moderate so I went with 95 lbs. These were pretty difficult even at the light weight and my lower back was completely smoked.

20 “bottoms up” TGU NOT for time @ heaviest possible
These were unique, definitely a lot harder than the normal way. The camera died so you can’t see them all, but I did 10 reps of 35 lbs on my left hand, 2 reps of 35 lbs on my right hand and 8 reps at 44 lbs on my right hand.