October 21, 2015 – Week 2, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
420x1
480x5
480x5
480x5
480x5
480x5

17” Wide Stance Paused Box Squats
45x5
45x5
135x2
135x2
225x1
275x1
325x2
325x2
325x2
325x2
325x2
325x2

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

Leg Extensions
100x100

Spread Eagle Sit-ups
bw+25x6
bw+25x6
bw+25x6

26 Minutes of Stretching

Comments: Knee is continuing to improve. Still wasn’t certain if the squats would go well as my lower back and hamstrings were feeling it. Hammies sore and lower back achy. The staple hatfield squats started off the session. Confidence and stability were much improved (most due to knee feeling better). With the bar speed, I knew something special was going to happen. The weight felt easier than last week by far and one set was almost what I would call speed work. I had to keep counting the weights to make sure I had the right weight on the bar haha. No major fatigue like I felt last week. Upper back definitely got worked and it felt good. Wide stance box squats were next. I didn’t realize I was supposed to pause these last week. Never done pause box squats before. I did more sets to warm-up (still not as many as I’d usually do for say my usual ME/DE split) and make sure the knee was cool with it. As I expected, the pause made this a bit tougher but my familiarity with the exercise improved. Everything felt better than last week and I think the last set was my best one. Definitely felt the hips, hamstrings and glutes working hard here. One-legged dumbbell rdls were next. I practiced with no weight for a few reps before going at it. As I mentioned, balance not weight is the issue here. I switched from starting with my right and then left. I did the reverse the week before because I wasn’t sure how my knee would like it. I know it is fine now so I started with my more uncoordinated side first. Balance was definitely better this week and I made short work of it. Not quite as tough on the hamstrings this time. The century of leg extensions was next. I read the sheet in my haste as 100lbs (it was 90lbs) and took it as a challenge. Same deal, aiming for 100 total, 10 seconds rest to rest pause it out. When I got to 80 reps, I knew I had to finish it out with no breaks; get it in one set again. I did it but it was a lot harder than last time. Took a bit more effort to make it back downstairs for ab work haha. Upped the weight on the sit-ups a bit. Wasn’t too noticeable as the issues had been just getting back into the exercise. Not much ab soreness but my right hip got pretty tight. Didn’t need as much stretching this time.