December 16, 2015 – Week 10, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
560x2
615x2 PR+15lbs
495x5
495x5

Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
480x1
525x1
555x1 PR+10lbs

One Legged Trap Bar Romanian Deadlifts
110x3/3
160x1/1
210x3/3
210x3/3
210x3/3

One Legged 16” Box Squats
bwx5/5
bwx5/5
bwx5/5

Kneeling Cable Abs
110x12
110x12
110x12

36 Minutes of Stretching

Comments: I wasn’t expecting much this workout. I was feeling pretty beat from the day before and still feeling workout from the week before. Upper back was incredibly sore and lower back felt stiff. It wasn’t like the weights were going to be lighter haha. Workout almost didn’t happen as my stomach wasn’t feeling so hot the last hour of work and I pretty much spent a good amount of time on the porcelain throne at the gym before I felt it was safe to start warming up. Not a good lead up for heavy lower body lifting haha. The standby of heavy hatfield squats started off the day. Same as last week in that two heavy doubles and then two sets of fives. Knees were aching and did not like me being under the bar to unrack. Told my brain to shut up and went to work. First double was alright. It felt heavier than I would have liked but I watched the clip and I knew I was good as the bar speed was great. The next one was not joke weight. Aim was 10lbs over my max for a double. Got a little bit of Forrest Whitaker eye twitch going right before the set haha. This went well. For what it was, it was way easier than I was expecting. Then for the sets of five. Last time, the first set was super easy and the second set was a bit harder. This time, the first set it felt heavy on the unrack but it was flying up. The second set followed suit and was also very speedy. Then it was on to zercher work. I’ve been dreading these with how tough they have been as of late. I changed my stance a little and it made all of the difference. Felt just like it did that first week of doing them. I think that I misremembered my setup for those weeks after the first week, hence the increased difficulty in the lift. Still tough but I felt my power was better off the pins and the bar didn’t try to roll out of my arms. I think I have 585lbs in me. Trap bar on one leg continues as well. By this point, my lower body was tight and sore and my lower back felt like it was starting to fuse into a single vertebra. Balance was better and I didn’t have any real false starts this time. It is just getting tough haha. More one leg work was next. No change to the one leg box squats. Getting more proficient at them; I had not hesitation switching legs like last week. Right hip shifted on the first rep of the first rep with the right leg but not painful. Just sore. Abs were almost an afterthought with how easy they were. Then I had to stretch for like a decade before I felt ready to go home for the night.