3/19/15 – Week 2, Day 3 – DE Lower

There are some days when getting in the right mindset to hit a training session hard is difficult and today was one of those days. I have been working as an engineering intern at a local business this week and today was particularly draining from a mental perspective. One of the things that I have learned over the years is that if I don’t take the time to focus in before entering the gym, it will not turn out to be a good day. The goal is to make every training day a better session than the last. After taking an extra 10 – 15 minutes to sit and relax I finally was able to get my mind in the right spot and get a good training session in.

  • Stretch and Warm-Up
  • Speed Squats
    • 250x10x2
  • Speed Deadlifts (vs. Mini Band)
    • 300x6x1, 305×3, 350×2, 395×0
  • Bulgarian Split Squats
    • 70×10, 80×10, 90×8
  • Pull Throughs
    • 60×20, 80×20, 100×20, 120×15
  • Chin Ups – 4×10
  • Stir the Pot – 4×20

You may notice that on my last set of deadlift it reads that I completed zero reps and no, this is not a typo. On my next to last set, I tweaked something on the right side of my lower back. After an extended stretching session I concluded that attempting my final set would cause more harm then good and threw in the towel for today. Although this royally ticked me off, I have felt this type of muscle pain before and knew that attempting another set of deadlift would be unwise.

On a lighter note, I would like to say a few words about pull throughs. For those of you who have never had the pleasure to witness or partake in this graceful maneuver please open a new tab and youtube it immediately. You will notice that it is nearly impossible not to draw attention to oneself whilst attempting this movement. I will admit that, before trying this exercise out for myself, it seemed rather awkward. After doing it for myself, however, I can say that it is one of the most amazing glute/upper hamstring movements that you can do. It has done wonders for the lockout on my deadlift, not to mention how sexy you look while doing it.

In conclusion, It’s that time of the week again! Song of the week time and after much deliberation I have chosen (drum roll please) Straight out the Gate: (The Scott Stevens Remix) by Tech N9ne. Tomorrow is speed bench and dynamic upper work. I will get to lift at my old high school which is exciting and hopefully I will figure out this whole youtube thing so I can start posting some videos for you guys. Until then, BOILER UP, Beat Cincy.


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