October 28, 2015 – Week 3, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
330x1
420x1
495x5
495x5
495x5
495x5
495x5

17” Wide Stance Paused Box Squats
45x10
135x2
185x2
235x1
285x1
335x2
335x2
335x2
335x2
335x2
335x2

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

Leg Extensions
110x100

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

26 Minutes of Stretching

Comments: All the aches are coming. Knee not as bad as it was two weeks ago but certainly noticeable. Elbows and shoulders are really sore and achy. Also got some indigestion, not sure where that came from. Not stopping haha. The go to hatfields started off the session. Continuing to increase the weight for the 5x5. Weight is still moving good. Legs aren’t getting tired but core definitely feels fatigue over the sets. Good power for the first three reps of each set but a slight slowdown on the last two reps. Still feel I could double the reps each set though. Paused box squats with a wide stance followed. I did the warm-ups a little differently this time. One higher rep set with the bar and then going up in weight each set before doing the working sets. Knee surprised me on the first set so it felt a lot tougher than the following sets. Much like last week, I feel I got better as the sets went on. Last two sets felt the best. Hands were getting sweaty on these haha. Hips aren’t fighting me as much on these now. Bodyweight warm-ups on the one-leggeds again to get my form down and ready. Weight is still not an issue and I felt my balance improved each set. I did technically more than three reps on the first set but a rep on each side was “ugly” and I wanted to count good reps here. Good hamstring work. Leg extensions after that. More weight, still going for 100 reps. This time, it wasn’t as tough as last week. I didn’t start to feel anything until about 50 reps into it and by 70 reps I think my nerve endings in my legs all died and I finished it up pretty easy. Abs to finish up the session. That first rep always seems to sort out my spine after all the squatting haha. Stretched a little before calling it a night.