June 24, 2015 – Week 4, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x3
455x3

Safety Squat Bar Pause Squats (2 second pauses)
275x5
275x5

Keg Carry Medleys
240x40’/240x40’/240x40’
240x40’/240x40’/240x40’

Romanian Deadlifts
185x6
185x6

33 Minutes of Stretching

Comments: Another deload session in the heat. A bit lighter of a workload so not as much of rainforest drenching. Warming up for hatfield squats wasn’t the best. Obvious aches in my lower body (hips, knees, back and ankles) but they went away as the sets progressed. Also felt stiffness in my shoulder girdle and triceps. Much like yesterday, fairly hefty weights for a deload compared to past cycles. The weight felt substantial for the work sets on my back but the weight moved well. Not speed work mind you but it could be in the near future. Pause squats with the ssb were decent. I had worries that these would be more of pain but other than some slowing down on the first set, these went well. Cleaned up to finish the rest of the workout at home. For medley work, I just got out the keg as it is the easiest to deal with as far as grip and set up. Plan was carry it 40’, go 20’ down, touch the ground and back to get the keg for another 40’. That turned out to be too easy so I added another trip. Just right (other than breathing little heavy haha). Finished up with light rdls with no bands. Hammies were a little tight so it wasn’t like bending over to pick up a pencil or something. Lots of stretching was needed for this one. Also a lot of grilled chicken breasts.