December 2, 2015 – Week 8, Day 2

Dynamic Warm-ups

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

Dead Zercher Squats (2” above parallel)
105x1
195x1
275x1
375x1
375x1
375x1

One Legged Trap Bar Romanian Deadlifts
50x3/3
100x3/3
100x3/3

Leg Extensions
90x12
90x12

Spread Eagle Sit-ups
bwx6
bwx6
bwx6

33 Minutes of Stretching

Comments: Feeling alright going into this one. Some joint stiffness and muscle tightness. Got to find that right mixture of aloof and focused. I didn’t feel like I had the rack too high on hatfields this time. I did however feel like my stance was shifted to one side too much. Might have just been the sides of the power rack being slightly askew. I did notice I spent a lot more time letting the weight settle on my back. Other than minor things, the weight moved fast and felt easy. Zerchers were not fun. Weight was light and it moved well but it was like I had raw nerves in my arms. I guess it will happen when I mentally relax. The last three singles were with short rests like I was doing with the heavier stuff. One leg work went well. No achy knee this time and definitely getting a feeling of it being a hip hinge movement. Knees ached on leg extensions. Two sets with light weight with ten second rest between the sets. It was a joke haha. Finished up with ab work. Maybe it is because I don’t have the weight or I don’t use the belt on the deload weeks but I felt these in my abs a lot more. I would almost say these feel harder without weight. Definitely don’t get the spine deload without weight haha. Stretched a lot and then home for lots of roast beef.