June 10, 2015 – Week 2, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
155x5
155x5
245x3
245x3
335x1
335x1
425x1
495x1
555x3
430x3
430x3
430x3
430x3
430x3

Safety Squat Bar Pause Squats (2 second pauses)
340x5
340x5

Carry Medleys (sandbag/husafel stone/keg)
250x60’/240x60’/240x60’
250x60’/240x60’/240x60’
250x60’/240x60’/240x60’

Romanian Deadlifts w/ (2)MMBs dbl (+100lbs)
245x6
245x6

30 Minutes of Stretching

Comments: Starting to get used to this stuff again haha. Only issue that had me keeping notes on was my lower abs still being sore from the ab wheel work on Sunday. That and the obscene amounts of sweat with the temps slowly climbing. I felt pretty good with the lighter warm-ups on hatfield squats and I was hoping I would feel better than last week. I put my belt on earlier than usual because of my sore abs and to kind of get used to it for the heavy set. The triple was still tough but I feel I was better able to stay in the ideal upright posture. I felt speed was still pretty good here but the gym owner came by to spot me on the last rep. Speed sets followed, little more weight this time. Took a few sets before I got it to be as fast as they could be. Pause squats were much better this session; no super soreness from this lift. Just got to try and keep tight and stop the bar from trying to fold me. Back home for medley work. I increased the distance by 10’ for each leg and that did the trick. I made sure that I set my grip on the sandbag to keep my biceps happy on the initial pick-up. I know that if this is in a show, the adrenaline will be there for me to just yank it up like a sack of potatoes. I knew while I was doing these that I was improved from last session as my legs were working better. Review of the video showed me that not only were my times faster than last week (with 60’ on the course) but that I got faster each set. I had thought I was getting slower with the fatigue. Finishing up the session was some banded Romanian deadlifts. I don’t have a good way to test the band tension with this “bow and arrow” setup and I was worried that I was hitting the right amount of tension. So I doubled it. Noticeable but not too bad considering the increase in the weight to go with the doubled tension. Good bit of stretching to finish up the session. This one went quite a bit smoother than last week.