April 21, 2016 – Week 4, Day 2

Dynamic Warm-ups

Contrast Training (Vertical Jumps/Hatfield Overload Squats)
170x5
170x5
270x3
270x3
370x1
370x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1
bwx1/470x1

Contrast Training (Vertical 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)
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3
150x3

Kneeling Cable Abs
210x12
210x12
210x12

29 Minutes of Stretching

Comments: I decided to take a day off so that this week matched last week. Wanted to take care of some grocery shopping before the weekend. I wasn’t as rested as last week but then again, it will be rare that I am that rested haha. Back to vertical jumps as the box jump setups I’ve used have been “sketchy as hell” in just jumping in place should be less anxiety producing and get the same desired effect. Granted, it feels odd not having a “height goal” and I feel like I’m barely getting any air. Video makes it look like I’m not even trying but I am. Really tempted to tuck my knees like box jumps so it looks like I’m jumping super high haha. Same weight on the squats as last time but with two more sets for the coupling. I expected to be a little slower but thankfully not the case and one of my better sessions. My abs were sore and felt bloated. I realized that I was relaxing too much on the bar after the first rep (I was seeing stars after that lift haha) and I made an effort to tighten up for the last two sets. Moved on to the second batch with jumps and deadlifts. Same as last week. I did the exact same warm-up this time and it seemed to feel better. Nothing of note really with the jumps. Generally, I’m feeling a bit beat from the previous set and I notice my reaction time is maybe a little slower but that is it. With deadlifts, I played around with my form. Adopting more of a wide stance to engage the legs. Like a stick thin Shaw. It felt better than the previous weeks but I’m not sure if this is the ideal stance or not. More legs, less back. It would definitely not work for a powerlifting style pull with the leverages but I ain’t powerlifting haha. Will have to compare the pulls from the past weeks on the cycle and see where to go from here. Lying leg curl cluster sets again. Definitely felt the increase in weight on these. Hammies were sore from deadlifts (new stance emphasized them a fair bit more than normal). No puking in mouth this time haha. One less set than last week but more weight so all good. I was able to setup the abs like usual this week. First set felt a lot tougher than usual but the sets got a lot easier as I did them. Home to stretch and eat and then sleep.