May 5, 2016 – Week 6, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
45x15 (barbell)
95x15
135x15
225x12
315x9
405x6
455x5
500x4
315x15
225x15

Band Pull Thrus
SBx20
SBx20

Dead Stop Leg Presses
+180x1
+460x15
+460x15
+460x15

Nordic Leg Curls (3 second negatives)
bwx3
bwx3
bwx3

Stone of Steel Loads (48.5” Platform)
120x1
120x1
120x1
120x1
120x1
120x1
120x1
170x1
170x1
170x1
220x1
220x1
220x1
120x1

Reverse Crunches (5 second negatives)
bwx8
bwx8
bwx8
bwx8

33 Minutes of Stretching

Comments: And I had thought the first workout this week was tough. Feeling the extreme DOMS in my chest and biceps with general soreness in my triceps and upper back. I’m thinking I will stick with the Tuesday, Thursday, Saturday, Sunday lifting schedule for now, especially with how long these workouts can take. I wasn’t looking forward to this workout with the loads of squats and leg pressing planned. Hatfield squats starting things off. Well kind of. This exercise had even “the warm-ups” planned so I was to do a lot of reps even with the empty bar. Started to feel fatigued during the first set with 315lbs. The fatigue from the reps was making my legs shaky and they were definitely pumped. Normally easy weight was very tough. There was a sign by the power rack that new j-hooks should arrive shortly so hopefully this will be more comfortable next time. On the lighter weights for higher reps, I tried to keep constant tension by doing ¾ style reps, not locking out the weight until I got tired. Obviously not doing that with heavier stuff. The last two sets of 15 were awful, especially with 315lbs. Definitely reminiscent of the breathing squats haha. I was really out of it after all the squats as my legs were stiff and I kind of had to waddle around. Barely lift my knees to walk normal. Staggered over to setup pull thrus with a band. I was just plain beat from the squats and I just did the reps with the band. Fighting falling on my face with how shaky my legs were. I was sweating profusely and my heart beat was in my head. Really had to mentally suppress my fear going into the next exercise; dead stop leg presses. Initially, I was going to try doing paused leg presses as the ROM wasn’t enough normally on the leg press but with how my legs were doing, I didn’t know if I could budge a feather on it. The leg press downstairs was in use. So I made the painful trek upstairs to try that leg press out. It had enough weight to do it so I made a return trip to downstairs to get my camera and stuff. I saw that the other leg press was open so I went back to my original plan. I adjusted the seat so that it increased the ROM as much as I could so that I could just press right off the pins as originally intended. This was going to suck; three sets of 15 reps with 10 seconds rest between sets. I got through the first set no problem. Second set was definitely a lot tougher. The third set was an out of body experience to finish. Mid set I went from a hot sweat to a cold sweat but I wasn’t going to stop. It was done and I slowly got out of the machine and felt a rumble in my stomach. I thought it was just nerves. I went outside the weight room to cool off and then I ran (well as fast as I could move) to the bathroom and puked on the floor. I puked about five more times (got to the toilet those times) before all was said and done. No food, just my BCAA workout drink (about a liter). I cleaned things up as best as I could and then went to the front desk to ask for a mop. The guy said not to worry about it that he’d clean it and asked how I was doing. Normally, this would be the end of not only the workout (this is the first time I puked big time working out) but the end of the day but I still had things to do haha. I was upset that I lost my precious nutrients. Nordic leg curls next and these were pretty darn tough, even with the reduced eccentric time, from everything else so far. I had more trouble staying upright at the start of the lifts then the lifts themselves. Calves cramping up pretty fierce. Home to finish up (brought a second shirt this time haha). The agenda was to do three sets of a somewhat medium effort event. I knew a moving event was out with how wobbly my legs were so I went with trying out my Stone of Steel on the platform my dad made. I spent several singles practicing with the empty implement to get used to it as this is only the second time I’ve touched one and I haven’t done any stone lifting for almost two years. I’m out of practice. This is definitely tricky getting the balance right on the pick as well as the hip extension on the load. I had a few misses on the first set and last set with the top weight I used from not getting the balance right so it didn’t roll on me. The lack of tacky changes the lift a lot and will require some fine tuning to put the right effort in the right part at the right time. I got time to get better but still humbling. Finished up with ab work. I was expecting these to be a lot tougher with the accentuated negatives but it was pretty good. Stretched a ton and ate a lot.