November 4, 2015 – Week 4, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
135x5
135x5
225x3
225x3
315x1
365x1
405x1
455x5

17” Wide Stance Paused Box Squats
45x5
45x5
105x2
155x2
205x2
255x2
255x2
255x2

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

Spread Eagle Sit-ups
bwx6
bwx6
bwx6

28 Minutes of Stretching

Comments: With all the aches, this deload was definitely needed. With the reduced workload and exercises, I just went to Max Fitness after work rather than go through rush hour traffic to get to the Y. Hatfields started off things. Deload a little different as usually it is lower reps and lighter. Just a bit under the first week’s work weight for a set of five. Again, trying to keep myself low-key and not going all out. No excitation so it was definitely a slower and tougher set. Then on to box squats. Knees ached and hips were super tight. Walking out was a bit funky too with the rack I was using. By the time I got to the working weight, my hips and knees were fine and it felt pretty darn good. Did one set each leg of bodyweight warm-ups for one-leggeds. Really easy, not much to say here haha. Hips were super tight again for the sit-ups. Stretched and ate three recovery burritos to call it an early night.