April 24, 2014 – Week 14, Day 2

Dynamic Warm-ups

Squats
45x10
100x5
100x5
155x3
205x3
255x3
295x3
335x3
375x3
415x3
455x3
495x1

Stiff-legged Dumbbell Deadlifts (straps)
140'sx12
140'sx12
140'sx12
140'sx12

Cable Side Bends
135x15/15

28 Minutes of Stretching

Comments: Little bit of disappointment on squats. Something just felt off the whole session. Knees ached, I felt like my hips and stance were not aligned. Also had issues with bar placement on my back. I had the bar way too far down on 415lbs so it was really awkward and then the bar rolled to far forward on the set with 455lbs. I thought I was staying tight and the chalk on my back would help. Still hit my 1rm max for a single but I should be able to hit that weight for a triple by now.  Got to stay positive about the progress, I was doing 120lbs a dumbbell 13 weeks ago. Made up for it on dumbbell sldls. Most weight I can fit with just 10's on the loadable dumbbell handles is 140lbs so I used that. If I want to go heavier, I need to use 25's. Brutal on the hamstrings and glutes. About midway through, I had to fight every rep to keep in all the gatorade and water I was drinking during the workout. Didn't spew haha. For abs, I threw on a bit more weight for the side bends. Could really feel the hips and abs fighting to keep from being pulled back into the weight stack.