April 6, 2016 – Week 2, Day 2

Dynamic Warm-ups

Contrast Training (Vertical Jumps/Hatfield Overload Squats)
170x5
170x5
260x3
260x3
350x1
405x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1
bwx1/465x1

Contrast Training (Vertical Jumps/Deadlifts)
No Straps
155x5
245x3
335x1
Added Straps
405x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1
bwx1/455x1

Lying Leg Curls (short rests)
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3
120x3

Kneeling Cable Abs
210x12
210x12
210x12

30 Minutes of Stretching

Comments: Contrast work again. I was debating taking a day off to let the SI thing heal so more but I figured it was best to do it now as give two days of rest before the gruesome twosome of weekend training. This workout got modified a bit from last week. Box for box jumps was unstable so the box jumps were replaced with standing vertical jumps. No anxiety and just up and down. Paired with hatfield squats for the first round. Warm-ups on the squats felt so much heavier than the weight actually was. I kept double checking each set to make sure I didn’t have an extra plate on there. Things felt somewhat normal on the working sets. I biffed the first jump. I went up and my legs just locked. I don’t know what I was thinking, that my legs like that would give me more air? So very awkward landing haha. Much like the plyometric push-ups, I can’t really gauge how high I’m actually jumping. Squats felt slow but still moving well. Then switched out the hatfield squats for deadlifts for round two. No change in weight on these; they were quite tough last week. I used a plate combination to make the weight more dead this time. Feels horrible but I didn’t feel like I was near my limit on any of the pulls like last week. Really trying to get my form down and get my hamstrings into it more. Only thing I noticed with the jumps from the previous coupling was that it seemed to take me longer from the initial dip to then launch off the floor. I felt that I was slow on deadlifts too and that I was favoring my left side. Not really seeing it on the video. I really want to get this deadlift up. Then it was time for 5 minutes of leg curls. Cluster sets again. My right hamstring was definitely feeling these. More weight this time. Managed a dozen in the time limit. Abs went much better this week, I didn’t get lifted off the ground. Home to stretch and eat.