November 18, 2015 – Week 6, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
265x3
265x3
360x1
360x1
450x1
540x1
540x5
540x4
540x3
540x2

Dead Zercher Squats (2” above parallel)
140x1
230x1
320x1
410x1
500x1
500x1
500x1
500x1
500x1

One Legged Trap Bar Romanian Deadlifts
65x3/3
115x3/3
165x3/3
165x3/3
165x3/3

Leg Extensions
120x100

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

32 Minutes of Stretching

Comments: I didn’t get as much sleep as I would have liked the night before. Got to trudge on through. I felt tired and I was sweating just looking at the weights. No j-hooks in the power rack still and now a set of the rack pins is gone. Hatfields to start off the day. A bit more weight this time but same rep scheme as last week. Still feeling strong on these but there is some slowdown from the previous sessions of 5x5. I’m still adapting my walkout without the j-hooks. First two sets are kind of the indicators with this setup as the first set is like a test and the second is generally the hardest set. Third and fourth sets were the best feeling for me. Knees then started aching after the last set. Zerchers followed that up. Decent weight for five singles with short rests. Plate jumps again to warm-up. These got tough quick with the short rest. Never really a point in the lift when tension is eased off. Lower and abs are engaged until finish and then hamstrings feel it even at lockouts. Definitely felt the strain by the last set. One leg work followed that up. Knees ached but it was more a distraction than anything else. Tougher on my left side then my right. Right definitely had better reps and I felt it more in my glutes with that side. Achy knees didn’t care for the many leg extensions but the blood flow felt good in my quads. Not much difference in difficulty from last session. Felt my whole spine just adjust doing the first rep of sit-ups. They don’t start getting “difficult” until that last set when the tiny muscles start squawking. Good bit of stretching and then home. Going to try and get in some quality sleep haha.