December 23, 2015 – Week 11, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
170x5
170x5
270x3
270x3
370x1
370x1
470x1
570x2
625x2 PR+10lbs
500x5
500x5

Dead Zercher Squats (2” above parallel)
135x1
225x1
315x1
405x1
480x1
535x1
570x1 PR+15lbs

One Legged Trap Bar Romanian Deadlifts
120x3/3
170x1/1
220x3/3
220x3/3
220x3/3

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

Kneeling Cable Abs
120x12
120x12
120x12

29 Minutes of Stretching

Comments: This week and next are going to be a little up in the air with work closed and gyms closed. I was very tempted to take the day off and workout tomorrow. Stuck to the plan (will have to take two days off though). Heavy hatfield squats to start off the workout. Same as last week in that two heavy doubles and then two sets of fives. Weight was increased on all sets. No real aches but hamstrings were twitchy and right hip a little tight. First double felt heavy and so did the second one. Definitely able to do more but it really felt heavy. The sets of five, I was a little bit slower I think than the last session. I felt powerful on the last set compared to the first but I had a little trouble walking the weight back in. Zercher after that. Same plan as last week with more weight. Hard to gauge the difficult with how much of a grinding lift this is. Lots of pressure on my shoulders and arms from this lift. Felt good, even the last lift went up better than expected. Still felt loads heavy. Maybe 600lbs is there for this lift. One leg deads with the trap bar were tough. Weight is the tough part at this point. My muscles in my left leg around the tibia cramped up pretty hard. One legged box squats were up next. Not a strain to do these as in not a ton of mental prep and focus like the first week of these. None of the issues of last week were present either. Even with the increased weight on abs, it was incredibly easy. Stretched for a bit and then home.