November 11, 2015 – Week 5, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
260x3
260x3
350x1
350x1
440x1
530x1
530x5
530x4
530x3
530x2

Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
475x1
545x1

One Legged tarp Bar Romanian Deadlifts
45x3/3
95x3/3
145x3/3
145x3/3
145x3/3

Leg Extensions
110x100

Spread Eagle Sit-ups
bw+45x6
bw+45x6
bw+45x6

29 Minutes of Stretching

Comments: Due to the holiday, I was able to lift earlier (and get in some extra sleep). The go to hatfields started off the session. The rack was no longer out of order but the j-hooks were still missing. Going to make things interesting. I really didn’t know how I wanted to hold the rack as with the j-hooks, I can step a little further away from the rack and keep my hands palms down. Can’t do that with holding the sides of the rack. I kept wanting to switch from squeezing to holding between reps. Got to pick a style and stick with it. Weight is definitely big jump but weight still moves good. Definitely slowing down a tad. A bit of an odd rep scheme. I feel like the last two sets the reps were the best. Go figure. After that was dead zercher squats with bar set at about 29.5” off the ground. I just did singles in plate jumps up to what I felt would be a good start. Got the crappy chrome bar as I had no intentions on being gentle on the release haha. Plan was to work up to a certain effort range. Can be tricky when I don’t have the goal being a set weight or absolute death. Aim was a single with something I could double or possibly triple. I took bigger jumps than normal as I got used to it pretty quick despite not doing this kind of lift (or some variation) in 3 years. I was thinking that maybe I would hit close to 500lbs so I was really surprised I exceeded that by a fair margin. Then more one legged rdls. The big change up was changing from dumbbells to a tarp bar. Bodyweight warm-ups on the one-leggeds but I did even more to familiarize myself with doing them with the restrictions of the tarp bar. Usually, it would be leg back like one of those drinking bird desk weights but I found it was better to bend my leg, lift my knee forward to get the best out of it. Interesting lift, will have to see how it goes. Leg extensions for 100 reps again. Stuck with the same weight as last time. A little tougher but probably from taking a break on deload haha. Surprised that the big jump up in weight on the sit-ups didn’t seem to matter. Felt good to stretch.