May 12, 2016 – Week 7, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
45x15 (barbell)
95x15
135x15
225x12
315x9
410x6
465x5
510x4
325x15
235x15

Band Pull Thrus
SBx20
SBx20

Dead Stop Leg Presses
+470x15
+470x15
+470x15

Nordic Leg Curls (3 second negatives)
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Stone of Steel Loads (48.5” Platform)
120x3
165x1
210x1
240x1
240x1
240x1
120x1

Reverse Crunches (5 second negatives)
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bwx8
bwx8
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35 Minutes of Stretching

Comments: I was dreading this workout this go around. Especially since my previous workout was lackluster in spots. I woke up and cursed to myself that I was doing this workout in 10.5 hours. I’ve been trying to get to bed earlier so that I can have more sleep and be able to recover better. Work kept me busy but then it was time to lift. Same “warm-ups” for the volume squat work. The soreness in my legs was mostly gone from last week but it was noticeable. Fatigue was felt even at 225lbs. Maybe it was mental. After the set with 315lbs, the weights increased from last week. J-hooks on the power rack so that made things a bit nicer. Weights felt about 100lbs heavier from all the previous reps in my midsection. Much like last time, the last two sets were not fun. I tried to keep continuous tension for the reps as best as I could. I did realize I wasn’t as dead as last week even though it felt tougher. Band pull thrus next. I was cognizant of things this time so I did feel the exercise beating my hamstrings and glutes. I had meant to use this band tension last week. I wasn’t fighting for balance this time but that might be because I wasn’t walking on bloated legs. It was the leg press from hell after that. My main goal for this was not to puke this time. I tried my best to not drink anything after I finished up the squats. The new brand of BCAAs I’m taking is quite strong in flavor and given me the burps so it was possibly going to be tougher than I expected. My brain wasn’t as fried as last week (still hot, head beating, dripping sweat) so I didn’t feel like death doing these this time. I might have miscounted the last set by one rep but it wasn’t due to not being able to do the lift. Took a bit to cool down before moving on to nordic leg curls. Better this time, didn’t feel my glutes cramping staying in position. Definitely better control. Home to do the last bits. I stuck with the stone of steel and did less sets and reps to warm-up. My small 45lbs plates fit inside so that is good to know for the future. My grip was slipping when I first tried for 240lbs and I gave it three shots but barely got it a few inches off the ground. I figured I’d try chalking up my arms and didn’t think it would make much of a difference. Boy was I wrong. Made the pick and lap way easier. However, this didn’t make the load any easier. The implement doesn’t stick to the body like a tackied atlas stone so it was out quite a bit on that first single and felt something shift in my lower back on the right side. It is uncomfortable but I will do what I can to alleviate the discomfort. Did two more trying to avoid irritating my lower back. Abs and stretching to finish up the night.