November 19, 2014 – Week 1, Day 2

Dynamic Warm-ups

High Pulls
111x3
155x3
185x3
185x3
185x3

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
425x2
425x2
425x2
425x2
425x2

Safety Squat Bar Pause Squats
265x5
265x5

Keystone Deadlifts
135x3
225x12
225x12

Dumbbell Sidebends
75x6/6
75x6/6
75x6/6

28 Minutes of Stretching

Comments: Another workout down this week. High pulls were odd. Been many years since I’ve done them and the last time I did them, I injured my forearm with like only 225lbs or so. The weight was light and just tried my best to be explosive and initiate the first and second pulls. The hardest thing for me was making sure I held on to the bar during warm-ups as I’m so used to releasing the bar in midair to switch grip for axle continentals. I’m sure my form needs work here. On to Hatfield squats from there. I’ve done these before but I never knew what to call them; usually called them rack supported squats and the first place I had seen them had been from those Joe Average videos with the tons of band tension. I’ve done over 600lbs with these in the past for a single so I knew there would be no issues with getting the reps here. Only issue was with the first set as my upper back ached a little but I think it was more to getting used to the weight. It is an odd movement as it feels heavy the whole time but the weight moves fast and doesn’t feel terribly hard on the legs. Paused squats from there; no need to warm-up for these as the stuff before made everything ready to go. Pretty easy, sat in the hole for about a second. Keystone deadlifts were after that; doing my best to hold a tight arch and keep these strict to work the back, glutes and hamstrings. Finished up with dumbbell side bends and stretching.