April 14, 2016 – Week 3, Day 2

Dynamic Warm-ups

Contrast Training (32.5” Box Jumps/Hatfield Overload Squats)
170x5
170x5
270x3
bwx1(21”)/270x3
370x1
bwx1(26”)/370x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1

Contrast Training (32.5” Box Jumps/Deadlifts)
No Straps
245x1
245x1
245x1
335x1
Added Straps
405x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1
bwx1/460x1

Lying Leg Curls (short rests)
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3

Kneeling Cable Abs
210x12
210x12
210x12

32 Minutes of Stretching

Comments: I’m off work right now as I’ve accrued too much leave and I needed to use it or lose it by Friday. Just using the time to rest really. I took another day of rest do let my hip flexors calm down some more. I went for a walk which I haven’t been able to do with the new training split as of late but it seemed to help my hips. Going into the contrast training, I was planning on doing vertical jumps again but I thought of another setup for box jumps and put that into action. Aerobic steps and bumper plates were used. It certainly felt sturdier but still looks wobbly on video. For warm-ups this time, I did jumps from to a lower box and added height. I needed to regain confidence. After that first one at the working height, I was mostly golden. Always some hesitation diving into that first rep. Hatfield’s felt great. Almost the speed I’d like here. Form felt spot on and it moved with ease. Moved on to the second batch. Nothing of note with the jumps. Deadlifts were tough. I did just singles to warm-up. Trying something different to see if it works better. Every working set of deadlift felt heavy. Way heavier than it should have felt. It might be in my head but I felt like these were grinding reps almost. I just have to know that this will pay off. Lying leg curl cluster sets were up. Fairly big jump in weight and somehow I managed to improve the number of sets in the time limit. I threw up in my mouth a little about halfway through. Granted the last one was done as the timer was beeping. On abs, I had to use a different tower and it didn’t have the crossbar I usually use to brace myself to get the weight into position. I fixed this by turning to face the tower as opposed to facing away. It might have made it easier but I definitely felt a unique pull in my upper abs. Home to stretch and eat.