November 25, 2015 – Week 7, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
460x1
550x1
550x5
550x4
550x3
550x2

Dead Zercher Squats (2” above parallel)
155x1
245x1
335x1
425x1
515x1
515x1
515x1
515x1
515x1

One Legged Trap Bar Romanian Deadlifts
80x3/3
130x3/3
180x3/3
180x3/3
180x3/3

Leg Extensions
130x100

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

30 Minutes of Stretching

Comments: The gym was thankfully not as crowded as it was the day before. Midsection tightness is getting better. Shoulders were pretty tight and forearms felt sleepy. Triceps and lat inserts were sore and felt them every time I moved my arms. Not sure with the hatfields this workout. It felt like I had the rack height too high and it was bugging me the whole session. It wasn’t high, the same height I’ve always had. Knees were doing ok this time. Same scheme for reps as the past two weeks, just more weight. A little slower but still going strong. Interestingly enough, I think the second and third sets were the better sets this time around. Zercher stuff was next. Same thing as last week but more weight. Plate jumps to the working weight again and then five singles with short rests. Did not start off well as the bar slid down my arms on the first set mid rep resulting in a very tough rep. The other reps were better but they were all tough. I got some new bruises/kisses on my forearms from these. One leg trap bar after that. I tried my best to keep my midsection tight and not rotate too much to the side. My left knee was aching. This time, I felt these were more of a hip hinge movement then past sessions. It felt about the same on both sides. Knees ached on leg extensions but it doesn’t matter at this point. Increased the weight again and still getting all 100 in one set. Tougher than last week for certain. Ab work was good, probably the easiest they have felt. I thankfully got through this workout quicker than I expected so I could stretch, eat and pack for tomorrow.