hatch_jes - Google Drive


1	HATCH SQUAT PROGRAM: 01/16/2012 - 04/04/2012
2
3		1RM Back Squat				1RM Front Squat
4		228				150
5
6	WEEK 1	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
7	day 1 - 01/17	sets/reps	%	wt used	reps did	sets/reps	%	wt used	reps did
8		1x10	60%	136.8	10	1x5	60%	90	5	7x1 Sled Pull, heavy	Don't think I pushed myself hard enough. For last set, came into it with a goal of 10 reps, and once I got it, I just mentally checked out. Next time should aim for 20 reps on last set. Pulled my car for sled pull. Pull-ups were hard after doing 75 of them during the WOD.
9		1x8	70%	159.6	8	1x5	70%	105	5	5x5 Strict Pull-ups
10		1x6	75%	171	6	1x5	70%	105	5
11		1x4	80%	182.4	11	1x5	70%	105	10
12
13	day 2 - 01/19	1x10	60%	136.8	10	1x5	60%	90	5	7x1 Prowler Push, heavy	Super, super sore today, like entire body. Did not do as well as I expected. Squats were hard from first set. Knees came in a lot on last set of FS. Postpone prowler push until Fri/Sat. Tried to do pull-ups but arms are so beat.
14		1x8	65%	148.2	8	1x5	65%	97.5	5	5x5 Strict Pull-ups
15		1x8	70%	159.6	8	1x5	70%	105	5
16		1x8	75%	171	10	1x5	70%	105	7
17
18	day 3 - 1RM - 01/21	1	100%	165	1					5x5 Strict Pull-ups	May not be used to high volume training yet. Super sore. Tried 175# and 170# and failed at both :(
19
20	WEEK 2	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
21	day 1 - 01/23	1x10	60%	136.8	10	1x5	60%	90	5	5x5 Strict Pull-ups (2.5#)	Right knee starting to come in on front squat, did not use to have this problem.
22		1x8	65%	148.2	8	1x5	70%	105	5
23		1x6	70%	159.6	6	1x5	75%	112.5	5
24		1x6	75%	171	6	1x5	75%	112.5	10
25		1x6	80%	182.4	12
26
27	day 2 - 01/25	1x10	60%	136.8	10	1x5	60%	90	5	5x15 Ring Dips (BW)	Messed up the first 2 sets of back squats, did 112.5# for the first set and 127.5# for the second. No wonder I felt so beat. Since did strict pull-ups in WOD, did ring dips today but at BW since could not find belt. Did GHD sit-ups inbetween sets. Weight is getting shifted to toes again :(!
28		1x8	70%	159.6	8	1x5	65%	97.5	5	5x25 GHD Sit-Ups
29		1x8	75%	171	8	1x5	70%	105	5
30		1x8	80%	182.4	10	1x5	70%	105	10
31
32	day 3 - 1RM - 01/27					1	100%	140	1	5x5 Strict Pull-Ups	Soreeeee. I started BBC this week and we did close to 100 squat cleans yesterday. 10# shy of PR. Also might not have been mentally into it. Failed my PR of 150# twice.
33
34	WEEK 3	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
35	day 1 - 01/30	1x8	65%	148.2	8	1x5	60%	90	5	3x5 Strict Pull-Ups	Decided I am going to stop using the weight belt when squatting to build core strength. Did it today and felt no difference. Also, when loading the bar since the smallest plates we have are 1.25#, I round weight up to the nearest 2.5#.
36		1x8	70%	159.6	8	1x5	70%	105	5	5x25 GHD Sit-Ups
37		1x6	80%	182.4	6	1x5	75%	112.5	5	30 Muscle-Ups
38		1x6	85%	193.8	10	1x5	80%	120	10
39
40	day 2 - 02/01	1x10	60%	136.8	10	1x5	60%	90	5	5x5 Strict Pull-Ups (5#)	I have mental issues. I could have gotten 2 more reps on back squat to hit 20 but after 18, which at the time I thought was (8x2), I decided I was done and racked the bar.
41		1x10	65%	148.2	10	1x5	65%	97.5	5	5x25 GHD Sit-Ups
42		1x8	70%	159.6	8	1x5	70%	105	5
43		1x8	75%	171	18	1x5	70%	105	10
44
45	day 3 - 1RM	1	100%
46
47	WEEK 4	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
48	day 1 - 02/06	1x8	65%	148.2	8	1x5	70%	105	5	<none>	Did not do max reps on last set or supplemental work. Instead did skills practice to prepare for Sac Throwdown this weekend. Probably do this just for this week.
49		1x8	70%	159.6	8	1x5	75%	112.5	5
50		1x6	80%	182.4	6	1x5	80%	120	5
51		1x6	85%	193.8	6	1x5	85%	127.5	5
52
53	day2 - 02/08	1x8	65%	148.2	8	1x5	60%	90	5	<none>	No all out set at the end for throwdown. Also doing press and bench today. Sore.
54		1x8	70%	159.6	8	1x5	65%	97.5	5
55		1x8	75%	171	8	1x5	70%	105	5
56		1x8	80%	182.4	8	1x5	70%	105	5
57
58	day 3 - 1RM					1	100%
59
60	WEEK 5	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
61	day 1 - 02/13	1x8	65%	148.2	8	1x5	70%	105	5	5x25 GHD Sit-ups	Came in thinking I was not sore, but apparently I am. I guess I'm more drained than I thought I was from the Sac Town Throwdown. Really need to work on keeping my knees out on front squats. Sets today were bad.
62		1x6	75%	171	6	1x4	80%	120	4	10x5 Strict Pull-ups
63		1x4	85%	193.8	4	1x3	85%	127.5	3
64		1x4	90%	205.2	7	1x3	90%	135	4
65
66	day 2 - 02/15	1x6	65%	148.2	6	1x5	60%	90	5	5x5 Strict Pull-ups	Woke up too late and quite sore. Did the back squats at home then did the WOD at 8 at MV. It's nice working out at home. Didn't quite have time to do front squats or supplemental work in the AM so going to try to squeeze this in with the press work this evening. Abs too sore from Annie to do GHD sit-ups, haha.
67		1x6	75%	171	6	1x5	65%	97.5	5
68		1x6	80%	182.4	6	1x5	70%	105	5
69		1x6	80%	182.4	12	1x5	70%	105	10
70
71	day 3 - 1RM	1	100%
72
73	WEEK 6	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
74	day 1 - 02/17	1x6	70%	159.6	6	1x5	65%	97.5	5	5x5 Strict Pull-ups	Cramming strength work this week since I'm going to HI next week. Probably a bad idea since the sets just felt terrible and they were hard. Last October, I did 5x3 at 167.5# and today, I could only get 2 reps :(. Abs still sore from Annie on Tues. Haven't rested since Sac Throwdown.
75		1x6	80%	182.4	6	1x4	75%	112.5	4
76		1x3	90%	205.2	3	1x4	80%	120	4
77		1x2	95%	216.6	2	1x4	80%	120	8
78
79	day 2 - 02/20	1x4	75%	171	4	1x5	60%	90	5	5x5 Strict Pull-ups	Hmm, beginning to notice a pattern with this program. Harder stuff on day 1, more like a deload on day 2. I feel like I should be doing day1 squat on Monday's since I rest on Sunday's.
80		1x4	80%	182.4	4	1x5	65%	97.5	5
81		1x4	80%	182.4	4	1x5	70%	105	5
82		1x4	80%	182.4	10	1x5	70%	105	12
83
84	day 3					1	100%
85
86	WEEK 7	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
87	day 1 - 02/22	1x5	70%	159.6	5	1x5	65%	97.5	5	5x25 GHD Sit-ups	Sore back. Initially failed last set at 100%. Then I did it again and it felt strong. Forgot to try max reps. Mickey said I psyched myself up way too much beforehand. Idk why I was so nervous. I even chalked. He thinks I'm overtrainning. I could do this set while home (unlikely) or when I get back. But I think I'll come back sick given my history and the bug around.
88		1x5	80%	182.4	5	1x4	75%	112.5	4
89		1x2	85%	193.8	2	1x4	80%	120	4
90		1x3	90%	205.2	3	1x4	85%	127.5	5
91		1x1	100%	228	1
92
93	day 2 - 02/29	1x4	70%	159.6	4	1x5	60%	90	5	5x5 Strict Pull-ups	Debating on removing the max reps on the last set during the open. Also sore as shit, have not taken a rest day in 2 weeks. Home! Working on Chest-to-bar pull-ups so put in a set of those.
94		1x4	75%	171	4	1x5	65%	97.5	5	5x max reps C2B Pull-ups
95		1x4	80%	182.4	4	1x5	70%	105	5
96		1x4	85%	193.8	5	1x5	70%	105	10
97
98	day 3 - 1RM	1	100%
99
100	WEEK 8	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
101	day 1 - 03/05	1x5	65%	148.2	5	1x5	60%	90	5	5x25 GHD Sit-Ups	Debating on whether or not to skip max reps on last set because of the open. Lazy Monday.
102		1x5	70%	159.6	5	1x5	65%	97.5	5
103		1x5	75%	171	5	1x5	65%	97.5	5
104		1x5	80%	182.4	10	1x5	65%	97.5	10
105
106	day 2 - 03/07	1x5	65%	148.2	5	1x5	60%	90	5	5x8 Chest-to-Bar Pull-Ups	Decided to work on kipping and such as supplemental work since I suck at that. No all out last sets so I can do the open wod tomorrow.
107		1x5	65%	148.2	5	1x5	60%	90	5
108		1x5	70%	159.6	5	1x5	60%	90	5
109		1x5	70%	159.6	5	1x5	60%	90	5
110		1x5	70%	159.6	5
111
112	day 3 - 1RM					1	100%
113
114	WEEK 9	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
115	day 1 - 03/11	1x5	60%	136.8	5	1x5	65%	97.5	5	<none>	So nice to squat at home in PJs. Set a goal of 5 for last set of back squats, made it, and mentally checked out. Front squats, bar was rolling off of my shoulders =/
116		1x3	70%	159.6	3	1x4	75%	112.5	4
117		1x2	80%	182.4	2	1x4	80%	120	4
118		1x2	90%	205.2	2	1x4	85%	127.5	6
119		1x1	95%	216.6	5
120
121	day 2 - 03/12	1x5	65%	148.2	5	1x5	65%	97.5	5	<none>	Did this one day later, before BBC. No max reps afterwards because of BBC. Focused on ass to ankles speed squat since the weight is light anyway.
122		1x5	75%	171	5	1x5	65%	97.5	5
123		1x5	75%	171	5	1x5	65%	97.5	5
124		1x5	75%	171	5	1x5	65%	97.5	5
125
126	day 3 - 1RM	1	100%
127
128	WEEK 10	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
129	day 1 - 03/18	1x5	60%	136.8	5	1x5	60%	90	5	5x8 Chest-to-Bar Pull-Ups	Decided to do Hatch squat and press work today, but alternate between the two. Based on work done, looks like it went well! Set a goal of 20 rep for the last set since this weeks work looks light, legs were still strong on back squat but mentally I was done at 20.
130		1x5	65%	148.2	5	1x5	65%	97.5	5
131		1x5	70%	159.6	5	1x5	70%	105	5
132		1x5	75%	171	20	1x5	70%	105	20
133
134	day 2 - 03/24	1x5	60%	136.8	5	1x5	60%	90	5	<none>	Did this after doing 12.5. So glad the open is over!
135		1x5	65%	148.2	5	1x5	65%	97.5	5
136		1x5	70%	159.6	5	1x5	70%	105	5
137		1x5	75%	171	5	1x5	70%	105	5
138
139	day 3 - 1RM					1	100%
140
141	WEEK 11	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
142	day 1 - 03/26	1x5	60%	136.8	5	1x5	60%	90	5	5x1 Sled Pull, sprint (135#)	Finally back at 180# and that rep was money! Didn't try for more reps since I did this at home and didn't want to dump the barbell at 6am. I think I could have got another rep. Did the sled pulls before BBC at SC. It's been awhile!
143		1x3	70%	159.6	3	1x5	70%	105	5
144		1x2	80%	182.4	2	1x5	75%	112.5	5
145		1x2	90%	205.2	2	1x5	75%	112.5	12
146		1x1	95%	216.6	1
147		1x1	103%	233.7	1
148
149	day 2 -03/28	1x5	60%	136.8	5	1x5	60%	90	5	5x5 Strict Chest-to-Bar	Probably not a good idea to squat before BBC. 20 reps at 122.5# was solid, could have gone more if my mind was right.
150		1x5	65%	148.2	5	1x5	70%	105	5
151		1x5	70%	159.6	5	1x5	75%	112.5	5
152		1x5	70%	159.6	20	1x5	80%	120	10
153
154	day 3 - 1RM	1	100%
155
156	WEEK 12	BACK SQUAT				FRONT SQUAT				SUPPLEMENT	NOTES
157	day 1 - 03/31	1x5	60%	136.8	5	1x5	65%	97.5	5	30 Muscle-Ups (high rings)	Back squats felt good. Burnt out for front squats.
158		1x5	70%	159.6	5	1x5	70%	105	5
159		1x5	75%	171	5	1x5	75%	112.5	10
160		1x5	75%	171	20
161
162	day 2 -04/03	1x5	60%	136.8	5	1x5	60%	90	5	30 Muscle-Ups	Did these after the WOD. Been squatting daily. Love it.
163		1x5	70%	159.6	5	1x5	70%	105	5
164		1x5	75%	171	5	1x5	75%	112.5	10
165		1x5	75%	171	20
166
167	day 3 - 1RM					1	100%


1	HATCH SQUAT PROGRAM: _____________ - _____________
2
3		1RM Press				1RM Bench Press
4		73				100
5
6	WEEK 1	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
7	day 1 - 01/16	sets/reps	%	wt used	rep did	sets/reps	%	wt used	rep did
8		1x10	60%	43.8	10	1x10	60%	60	10	5x5 Ring Dips (10#)	This was hard, haha. Did 10# weighted ring dips and that was definitely too light.
9		1x8	70%	51.1	8	1x8	70%	70	8
10		1x6	75%	54.75	6	1x6	75%	75	6
11		1x4	80%	58.4	9	1x4	80%	80	8
12
13	day 2 - 01/18	1x10	60%	43.8	10	1x10	60%	60	10	5x5 Ring Dips (12.5#)	Don't think I'm used to this high volume training. So sore.
14		1x8	65%	47.45	8	1x8	65%	65	8
15		1x8	70%	51.1	8	1x8	70%	70	8
16		1x8	75%	54.75	10	1x8	75%	75	14
17
18	day 3 - 1RM - 01/20	1	100%	78	1					5x5 Muscle Ups	That's a PR, by 5#! Funny because 2 weeks ago I could not even get 68# up. Muscle-ups were all no false grip.
19
20	WEEK 2	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
21	day 1 - 01/23	1x10	60%	43.8	10	1x10	60%	60	10	8x6 Strict Pull-Ups (WOD)	Supplemental work today was taken from WOD. Will do ring dips or muscle-ups tomorrow for squat supplemental work.
22		1x8	65%	47.45	8	1x8	65%	65	8
23		1x6	70%	51.1	6	1x6	70%	70	6
24		1x6	75%	54.75	6	1x6	75%	75	6
25		1x6	80%	58.4	10	1x6	80%	80	11
26
27	day 2 - 01/26	1x10	60%	43.8	10	1x10	60%	60	10	30 Muscle-ups for time (NFG)	It's weird how I get really tired after like rep 2 on the last set of bench, but I am still somehow able to bust out a lot more reps. I feel like I don't have this same motor/mindset/whatever for squats anymore. Instead of weighted dips, did 30 muscle-ups for time. I really need to learn how to kip.
28		1x8	70%	51.1	8	1x8	70%	70	8
29		1x8	75%	54.75	8	1x8	75%	75	8
30		1x8	80%	58.4	10	1x8	80%	80	13
31
32	day 3 - 1RM - 01/28					1	100%
33
34	WEEK 3	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
35	day 1 - 01/31	1x8	65%	47.45	8	1x8	65%	65	8	5x5 Ring Dips (15#)	Did 62# twice, on third set (messed up) and last set. Note to self, bench press is really hard after 40 minutes of nothing but overhead squats.
36		1x8	70%	51.1	8	1x8	70%	70	8	5x25 GHD Sit-Ups
37		1x6	80%	58.4	6	1x6	80%	80	6
38		1x6	85%	62.05	9	1x6	85%	85	7
39
40	day 2 - 02/02	1x10	60%	43.8	10	1x10	60%	60	10	5x5 Ring Dips (8kg KB)	Ring dips were hard!
41		1x10	65%	47.45	10	1x10	65%	65	10	5x25 GHD Sit-Ups
42		1x8	70%	51.1	8	1x8	70%	70	8
43		1x8	75%	54.75	11	1x8	75%	75	16
44
45	day 3 - 1RM	1	100%			1	100%
46
47	WEEK 4	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
48	day 1 - 02/07	1x8	65%	47.45	8	1x8	65%	65	8	<none>	Did these after the WOD (2009 CrossFit Games Final WOD). Hard. No all out last set this week.
49		1x8	70%	51.1	8	1x8	70%	70	8
50		1x6	80%	58.4	6	1x6	80%	80	6
51		1x6	85%	62.05	6	1x6	85%	85	6
52
53	day2 - 02/08	1x8	65%	47.45	8	1x8	65%	65	8	<none>	Did these on Wednesday, along with the squats. Taking an active rest day on Thursday, and full rest day on Friday for the Sac Throwdown. No all-out last set.
54		1x8	70%	51.1	8	1x8	70%	70	8
55		1x8	75%	54.75	8	1x8	75%	75	8
56		1x8	80%	58.4	8	1x8	80%	80	8
57
58	day 3 - 1RM
59
60	WEEK 5	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
61	day 1 - 02/13	1x8	65%	47.45	8	1x8	65%	65	8	10x5 Ring Dips (extra deep)	Did this before BBC. Going to try to do squats in the morning on M/W followed by press work in the evenings before BBC. Want to use T/R mornings for extra 10min range metcons since those are getting bad. Might be overkill but we'll see.
62		1x6	75%	54.75	6	1x6	75%	75	6
63		1x4	85%	62.05	4	1x4	85%	85	4
64		1x4	90%	65.7	8	1x4	90%	90	8
65
66	day 2 - 02/15	1x6	65%	47.45	6	1x6	65%	65	6	counted ring dips from WOD	Due to time contraints, counted ring dips from Heavy Power Elizabeth for supplement.
67		1x6	75%	54.75	6	1x6	75%	75	6
68		1x6	80%	58.4	6	1x6	80%	80	6
69		1x6	80%	58.4	10	1x6	80%	80	14
70
71	day 3 - 1RM	1	100%			1	100%
72
73	WEEK 6	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
74	day 1 - 02/18	1x6	70%	51.1	6	1x6	70%	70	6	6x5 Muscle Ups	Did press/bench 3x this week since leaving for HI on Thursday and doubt I will have time to get in lifting work. Quite taxing.
75		1x6	80%	58.4	6	1x6	80%	80	6
76		1x3	90%	65.7	3	1x3	90%	90	3
77		1x2	95%	69.35	5	1x2	95%	95	4
78
79	day 2 - 02/20	1x4	75%	54.75	4	1x4	75%	75	4	6x5 Muscle Ups	Also did this on Monday but in the evening before BBC. Tough to do double days but it's that or skipping it.. Meh.
80		1x4	80%	58.4	4	1x4	80%	80	4
81		1x4	80%	58.4	4	1x4	80%	80	4
82		1x4	80%	58.4	10	1x4	80%	80	12
83
84	day 3
85
86	WEEK 7	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
87	day 1 - 02/22	1x5	70%	51.1	5	1x5	70%	70	5	<none>	Did this later in the day, same day as squats & before BBC. Overtrainning? Maybe? People said I'm waiting too long at the top for bench. Also need to keep my feet down on those money reps. Doing the open WOD 1 tomorrow morning so I can avoid having to do it in Hawaii. Double day again for HI. Happy with the press work.
88		1x5	80%	58.4	5	1x5	80%	80	5
89		1x2	85%	62.05	2	1x2	85%	85	2
90		1x3	90%	65.7	3	1x3	90%	90	3
91		1x1	100%	73	4	1x1	100%	100	2
92
93	day 2 - 03/04	1x4	70%	51.1	4	1x4	70%	70	4	5x5 Strict Pull-Ups	Did this after the open wod 2. too many snatches
94		1x4	75%	54.75	4	1x4	75%	75	4
95		1x4	80%	58.4	4	1x4	80%	80	4
96		1x4	85%	62.05	7	1x4	85%	85	10
97
98	day 3 - 1RM	1	100%			1	100%
99
100	WEEK 8	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
101	day 1 - 03/06	1x5	65%	47.45	5	1x5	65%	65	5	30 Muscle-Ups	Did the press work at home. Felt sluggish. Did not go all out on the last bench set since no spot. Nice to work out at home as the sun is rising.
102		1x5	70%	51.1	5	1x5	70%	70	5
103		1x5	75%	54.75	5	1x5	75%	75	5
104		1x5	80%	58.4	7	1x5	80%	80	5
105
106	day 2 - 03/10	1x5	65%	47.45	5	1x5	65%	65	5	7x5 Bent Over Rows	Front is starting to get over developed from bench, so starting to do bent over rows and ring rows. After this is done, I think I'm done with bench.
107		1x5	65%	47.45	5	1x5	65%	65	5
108		1x5	70%	51.1	5	1x5	70%	70	5
109		1x5	70%	51.1	5	1x5	70%	70	5
110		1x5	70%	51.1	5	1x5	70%	70	5
111
112	day 3 - 1RM
113
114	WEEK 9	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
115	day 1 - 03/12	1x5	60%	43.8	5	1x5	60%	60	5	5x8 Chest-to-Bar Pull-Ups	Working on dynamic strength… specifically movements that involve kipping. Felt good so decided to do max reps on last set.
116		1x3	70%	51.1	3	1x3	70%	70	3
117		1x2	80%	58.4	2	1x2	80%	80	2
118		1x2	90%	65.7	2	1x2	90%	90	2
119		1x1	95%	69.35	4	1x1	95%	95	5
120
121	day 2 - 03/13	1x5	65%	47.45	5	1x5	65%	65	5	5x5 Bent Over Rows	Probably overdoing this but decided to do day 2, one day later. Ugh the open. I've taken this too far.
122		1x5	75%	54.75	5	1x5	75%	75	5
123		1x5	75%	54.75	5	1x5	75%	75	5
124		1x5	75%	54.75	10	1x5	75%	75	10
125
126	day 3 - 1RM	1	100%			1	100%
127
128	WEEK 10	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
129	day 1 -03/18	1x5	60%	43.8	5	1x5	60%	60	5	5x5 Bent Over Rows	Haha, shoulder press fail.
130		1x5	65%	47.45	5	1x5	65%	65	5
131		1x5	70%	51.1	5	1x5	70%	70	5
132		1x5	75%	54.75	11	1x5	75%	75	20
133
134	day 2 - 03/19	1x5	60%	43.8	5	1x5	60%	60	5	<none>	Can't wait for the open to be over so I can stop planning around it. Actually did Bench Press on 03/25 since class was using racks. Class was also using 2.5#'s for the open so did 2x5 (65#), 5 (75#), and 5 (85#) instead.
135		1x5	65%	47.45	5	1x5	65%	65	5
136		1x5	70%	51.1	5	1x5	70%	70	5
137		1x5	75%	54.75	10	1x5	75%	75	5
138
139	day 3 - 1RM
140
141	WEEK 11	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
142	day 1 - 03/26	1x5	60%	43.8	5	1x5	60%	60	5	5x5 Bent Over Rows	Holy press! This Hatch program has made a big impact on my shoulder press!
143		1x3	70%	51.1	3	1x3	70%	70	3
144		1x2	80%	58.4	2	1x2	80%	80	2
145		1x2	90%	65.7	2	1x2	90%	90	2
146		1x1	95%	69.35	1	1x1	95%	95	1
147		1x1	103%	74.825	5	1x1	103%	102.5	3
148
149	day 2 - 03/28	1x5	60%	43.8	5	1x5	60%	60	5	30 Muscle-Ups (high rings)	Wanted the 20-reps on the press!
150		1x5	65%	47.45	5	1x5	65%	65	5
151		1x5	70%	51.1	5	1x5	70%	70	5
152		1x5	70%	51.1	10	1x5	70%	70	20
153
154	day 3 - 1RM	1	100%			1	100%
155
156	WEEK 12	PRESS				BENCH PRESS				SUPPLEMENT	NOTES
157	day 1 - 03/31	1x5	60%	43.8	5	1x5	60%	60	5	5x5 Bent Over Rows	No spot for bench press so didn’t go all out.
158		1x5	70%	51.1	5	1x5	70%	70	5
159		1x5	75%	54.75	5	1x5	75%	75	5
160		1x5	75%	54.75	10	1x5	75%	75	10
161
162	day 2 - 04/04	1x5	60%	43.8	5	1x5	60%	60	5	5x5 Bent Over Rows	Sore. Got a lot more reps on BP with a spot!
163		1x5	70%	51.1	5	1x5	70%	70	5
164		1x5	75%	54.75	5	1x5	75%	75	5
165		1x5	75%	54.75	10	1x5	75%	75	20
166
167	day 3 - 1RM


1	HATCH SQUAT PROGRAM: _____________ - _____________
2
3		1RM Deadlift
4		200.5
5
6	WEEK 1	DEADLIFT				SUPPLEMENT	NOTES
7	day 1 - 01/20	sets/reps	%	wt used	reps did
8		1x10	60%	120.3	10	5x25 GHD Sit-Ups	Incredibly sore. Legs not feeling good. Disappointed. I can't believe I used to do 163 for 5x10 easy.
9		1x8	70%	140.35	8
10		1x6	75%	150.375	6
11		1x4	80%	160.4	6
12
13	day 2 - 01/27	1x10	60%	120.3	10	5x25 GHD Sit-Ups	I ran out of breath and dropped the bar after 15 reps. Back was still good, and Mickey said my legs still looked strong. Breathing issues? Mental issues? Idk, but just stopping just because isn't a good reason.
14		1x8	65%	130.325	8
15		1x8	70%	140.35	8
16		1x8	75%	150.375	15
17
18	day 3 - 1RM	1	100%
19
20	WEEK 2	DEADLIFT				SUPPLEMENT	NOTES
21	day 1 - 02/03	1x10	60%	120.3	10	5x5 Strict Pull-Ups	Sore.
22		1x8	65%	130.325	8
23		1x6	70%	140.35	6
24		1x6	75%	150.375	6
25		1x6	80%	160.4	10
26
27	day 2 - 02/08	1x10	60%	120.3	10	<none>	No supplement work for competition.
28		1x8	70%	140.35	8
29		1x8	75%	150.375	8
30		1x8	80%	160.4	10
31
32	day 3 - 1RM
33
34	WEEK 3	DEADLIFT				SUPPLEMENT	NOTES
35	day 1 - 02/21	1x8	65%	130.325	8	5x25 GHD Sit-Ups	Did not go for max reps on last set since WOD today had deadlifts for 3RM and heavy deadlifts in the WOD. Grip is shot. Hurt to even grab the bar at the bottom :(
36		1x8	70%	140.35	8
37		1x6	80%	160.4	6
38		1x6	85%	170.425	6
39
40	day 2	1x10	60%	120.3
41		1x10	65%	130.325
42		1x8	70%	140.35
43		1x8	75%	150.375
44
45	day 3 - 1RM	1	100%
46
47	WEEK 4	DEADLIFT				SUPPLEMENT	NOTES
48	day1	1x8	65%	130.325
49		1x8	70%	140.35
50		1x6	80%	160.4
51		1x6	85%	170.425
52
53	day2	1x8	65%	130.325
54		1x8	70%	140.35
55		1x8	75%	150.375
56		1x8	80%	160.4
57
58	day 3 - 1RM
59
60	WEEK 5	DEADLIFT				SUPPLEMENT	NOTES
61	day 1	1x8	65%	130.325
62		1x6	75%	150.375
63		1x4	85%	170.425
64		1x4	90%	180.45
65
66	day 2	1x6	65%	130.325
67		1x6	75%	150.375
68		1x6	80%	160.4
69		1x6	80%	160.4
70
71	day 3 - 1RM	1	100%
72
73	WEEK 6	DEADLIFT				SUPPLEMENT	NOTES
74	day 1	1x6	70%	140.35
75		1x6	80%	160.4
76		1x3	90%	180.45
77		1x2	95%	190.475
78
79	day 2	1x4	75%	150.375
80		1x4	80%	160.4
81		1x4	80%	160.4
82		1x4	80%	160.4
83
84	day 3
85
86	WEEK 7	DEADLIFT				SUPPLEMENT	NOTES
87	day 1	1x5	70%	140.35
88		1x5	80%	160.4
89		1x2	85%	170.425
90		1x3	90%	180.45
91		1x1	100%	200.5
92
93	day 2	1x4	70%	140.35
94		1x4	75%	150.375
95		1x4	80%	160.4
96		1x4	85%	170.425
97
98	day 3 - 1RM	1	100%
99
100	WEEK 8	DEADLIFT				SUPPLEMENT	NOTES
101	day 1	1x5	65%	130.325
102		1x5	70%	140.35
103		1x5	75%	150.375
104		1x5	80%	160.4
105
106	day 2	2x5	65%	130.325
107		3x5	70%	140.35
108
109	day 3 - 1RM
110
111	WEEK 9	DEADLIFT				SUPPLEMENT	NOTES
112	day 1	1x5	60%	120.3
113		1x3	70%	140.35
114		1x2	80%	160.4
115		1x2	90%	180.45
116		1x1	95%	190.475
117
118	day 2	1x5	65%	130.325
119		3x5	75%	150.375
120
121	day 3 - 1RM	1	100%
122
123	WEEK 10	DEADLIFT				SUPPLEMENT	NOTES
124	day 1	1x5	60%	120.3
125		1x5	65%	130.325
126		1x5	70%	140.35
127		1x5	75%	150.375
128
129	day 2	1x5	60%	120.3
130		1x5	65%	130.325
131		1x5	70%	140.35
132		1x5	75%	150.375
133
134	day 3 - 1RM
135
136	WEEK 11	DEADLIFT				SUPPLEMENT	NOTES
137	day 1	1x5	60%	120.3
138		1x3	70%	140.35
139		1x2	80%	160.4
140		1x2	90%	180.45
141		1x1	95%	190.475
142		1x1	103%	205.5125
143
144	day 2	1x5	60%	120.3
145		1x5	65%	130.325
146		1x5	70%	140.35
147		1x5	70%	140.35
148
149	day 3 - 1RM	1	100%
150
151	WEEK 12	DEADLIFT				SUPPLEMENT	NOTES
152	day 1	1x5	60%	120.3
153		1x5	70%	140.35
154		1x5	75%	150.375
155		1x5	75%	150.375
156
157	day 2	1x5	60%	120.3
158		1x5	70%	140.35
159		1x5	75%	150.375
160		1x5	75%	150.375
161
162	day 3 - 1RM