December 3, 2014 – Week 3, Day 2

Dynamic Warm-ups

High Pulls
89x3
133x3
177x2
210x3
210x3
210x3

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1

420x1
460x2
460x2
460x2
460x2
460x2

Safety Squat Bar Pause Squats (2 second pauses)
290x5
290x5

Keystone Deadlifts
155x3
205x3
255x12
255x12

Dumbbell Sidebends
90x6/6
90x6/6
90x6/6

28 Minutes of Stretching

Comments: I was still a bit miffed about yesterday’s log jerk suckage. But it is one workout and need to keep moving forward. I was a bit apprehensive about my right knee as I did something with the overhead stuff the day before. With the high pulls, it is still light weight and my attempts were to show contempt for the weight. I feel the last set was the best one. Real test of the knee would be the hatfield squats but no issues here. The first two sets felt off in that the first one was more grinding than the past two sessions and then my right hip was aching after the second. But after that, no issues and I made easy work of the remaining sets. Warmed up plenty from these to go into the pause squats. Felt easier than last time and really it is the midpoint that is the sticking point when I do these. Did the same warm-up style for the keystone deadlifts and these went well too. My lower back was pretty pumped by this point too. Continuing to add weight on side bends as they continue to be a piece of cake. It was good to crush the weights this session when I was so-so the day before.