October 14, 2015 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
400x1
465x5
465x5
465x5
465x5
465x5

17” Wide Stance Box Squats
45x5
135x2
225x1
275x1
315x2
315x2
315x2
315x2
315x2
315x2

One Legged Dumbbell Romanian Deadlifts
65’sx3/3
65’sx3/3
65’sx3/3

Leg Extensions
40x2
80x100

Spread Eagle Sit-ups
bw+10x6
bw+10x6
bw+10x6

34 Minutes of Stretching

Comments: With my right knee being all weird, I wasn’t sure how this one was going to turn out. I didn’t hurt or get worse so I went on ahead with it. First thing was hatfields. I’ve done this weight before, just not for this many sets and reps. I cautious on every rep, keeping note of my knee. I was initially descending slower than usual to make sure nothing was up and gradually got to 100% once I felt everything was copacetic. I need slow the ascent so that I didn’t accidentally hyperextend my knee at lockout. Not quite speed work but good and fast here. While it didn’t look like it, the fatigue built up quickly over the sets. Granted I still felt I could do double the reps by the end, lactic acid was building in my quads, hamstrings and glutes. Then on to wide stance box squats. It has been over a year since I’ve done a squat with a barbell on my back or done a box squat so I figured there were would be some adjustments needed. I didn’t do many warm-ups as I was already pretty warm for the previous exercise and the shearing force on my knee was the main thing I needed to test. It felt really awkward with the barbell on my back. My shoulders are bigger and tight than in the past so getting used to that might take a little time haha. Really widened out my stance about a 12-18” each side. Hands got sweaty and I might need to chalk them next time haha. I should get better at these pretty quick I think. On to one legged dumbbell rdls. I’ve done these in the past but I haven’t liked them as they make me look stupid. The weight is easy but my balance is all over the place so quite a few ugly reps. Right side is much better than the left. I will get better at these with practice. Even with the light weight and low reps, I really felt these in my hamstrings after the sets were done. Go figure. Next was leg extensions. This was one I was concerned I couldn’t do because of the knee. I had tried it out at Max Fitness the other day but that machine hurt too much. My hope was the one at the Y would be better suited to my proportions. If not, the back-up plan was TKEs with a band. Plan was 100 reps in total, rest pausing until the reps were done. I did half the weight to test out the knees for a double and I knew I was good to go. What followed was a little over a minute and a half of leg extensions. I managed all reps in one set. Wasn’t expecting that haha. I know I will be sore later and regret my decision. Finished up with ab work. Took a few reps to figure out my form on these. Stretched a lot, used a hand massager on my legs and arms and had meatloaf.