Hatfield Overload Squats
Dead Zercher Squats (2” above parallel)
One Legged Trap Bar Romanian Deadlifts
Spread Eagle Sit-ups
32 Minutes of Stretching
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.
Shoulder Specialization - John McCallum
19 hours ago