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HATCH SQUAT PROGRAM: 01/16/2012 - 04/04/2012

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1RM Back Squat1RM Front Squat

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175150

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WEEK 1BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 01/17sets/reps%wt usedreps didsets/reps%wt usedreps did

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1x1060%105101x560%9057x1 Sled Pull, heavyDon'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.

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1x870%122.581x570%10555x5 Strict Pull-ups

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1x675%131.2561x570%1055

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1x480%140111x570%10510

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day 2 - 01/191x1060%105101x560%9057x1 Prowler Push, heavySuper, 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.

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1x865%113.7581x565%97.555x5 Strict Pull-ups

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1x870%122.581x570%1055

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1x875%131.25101x570%1057

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day 3 - 1RM - 01/211100%16515x5 Strict Pull-upsMay not be used to high volume training yet. Super sore. Tried 175# and 170# and failed at both :(

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WEEK 2BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 01/231x1060%105101x560%9055x5 Strict Pull-ups (2.5#)Right knee starting to come in on front squat, did not use to have this problem.

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1x865%113.7581x570%1055

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1x670%122.561x575%112.55

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1x675%131.2561x575%112.510

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1x680%14012

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day 2 - 01/251x1060%105101x560%9055x15 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 :(!

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1x870%122.581x565%97.555x25 GHD Sit-Ups

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1x875%131.2581x570%1055

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1x880%140101x570%10510

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day 3 - 1RM - 01/271100%14015x5 Strict Pull-UpsSoreeeee. 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.

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WEEK 3BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 01/301x865%113.7581x560%9053x5 Strict Pull-UpsDecided 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#.

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1x870%122.581x570%10555x25 GHD Sit-Ups

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1x680%14061x575%112.5530 Muscle-Ups

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1x685%148.75101x580%12010

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day 2 - 02/011x1060%105101x560%9055x5 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.

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1x1065%113.75101x565%97.555x25 GHD Sit-Ups

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1x870%122.581x570%1055

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1x875%131.25181x570%10510

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day 3 - 1RM1100%

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WEEK 4BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 02/061x865%113.7581x570%1055<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.

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1x870%122.581x575%112.55

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1x680%14061x580%1205

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1x685%148.7561x585%127.55

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day2 - 02/081x865%113.7581x560%905<none>No all out set at the end for throwdown. Also doing press and bench today. Sore.

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1x870%122.581x565%97.55

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1x875%131.2581x570%1055

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1x880%14081x570%1055

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day 3 - 1RM1100%

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WEEK 5BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 02/131x865%113.7581x570%10555x25 GHD Sit-upsCame 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.

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1x675%131.2561x480%120410x5 Strict Pull-ups

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1x485%148.7541x385%127.53

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1x490%157.571x390%1354

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day 2 - 02/151x665%113.7561x560%9055x5 Strict Pull-upsWoke 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.

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1x675%131.2561x565%97.55

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1x680%14061x570%1055

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1x680%140121x570%10510

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day 3 - 1RM1100%

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WEEK 6BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 02/171x670%122.561x565%97.555x5 Strict Pull-upsCramming 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.

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1x680%14061x475%112.54

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1x390%157.531x480%1204

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1x295%166.2521x480%1208

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day 2 - 02/201x475%131.2541x560%9055x5 Strict Pull-upsHmm, 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.

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1x480%14041x565%97.55

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1x480%14041x570%1055

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1x480%140101x570%10512

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day 31100%

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WEEK 7BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 02/221x570%122.551x565%97.555x25 GHD Sit-upsSore 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.

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1x580%14051x475%112.54

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1x285%148.7521x480%1204

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1x390%157.531x485%127.55

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1x1100%1751

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day 2 - 02/291x470%122.541x560%9055x5 Strict Pull-upsDebating 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.

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1x475%131.2541x565%97.555x max reps C2B Pull-ups

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1x480%14041x570%1055

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1x485%148.7551x570%10510

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day 3 - 1RM1100%

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WEEK 8BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 03/051x565%113.7551x560%9055x25 GHD Sit-UpsDebating on whether or not to skip max reps on last set because of the open. Lazy Monday.

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1x570%122.551x565%97.55

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1x575%131.2551x565%97.55

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1x580%140101x565%97.510

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day 2 - 03/071x565%113.7551x560%9055x8 Chest-to-Bar Pull-UpsDecided 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.

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1x565%113.7551x560%905

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1x570%122.551x560%905

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1x570%122.551x560%905

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1x570%122.55

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day 3 - 1RM1100%

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WEEK 9BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 03/111x560%10551x565%97.55<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 =/

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1x370%122.531x475%112.54

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1x280%14021x480%1204

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1x290%157.521x485%127.56

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1x195%166.255

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day 2 - 03/121x565%113.7551x565%97.55<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.

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1x575%131.2551x565%97.55

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1x575%131.2551x565%97.55

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1x575%131.2551x565%97.55

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day 3 - 1RM1100%

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WEEK 10BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 03/181x560%10551x560%9055x8 Chest-to-Bar Pull-UpsDecided 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.

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1x565%113.7551x565%97.55

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1x570%122.551x570%1055

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1x575%131.25201x570%10520

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day 2 - 03/241x560%10551x560%905<none>Did this after doing 12.5. So glad the open is over!

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1x565%113.7551x565%97.55

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1x570%122.551x570%1055

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1x575%131.2551x570%1055

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day 3 - 1RM1100%

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WEEK 11BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 03/261x560%10551x560%9055x1 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!

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1x370%122.531x570%1055

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1x280%14021x575%112.55

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1x290%157.521x575%112.512

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1x195%166.251

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1x1103%179.3751

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day 2 -03/281x560%10551x560%9055x5 Strict Chest-to-BarProbably not a good idea to squat before BBC. 20 reps at 122.5# was solid, could have gone more if my mind was right.

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1x565%113.7551x570%1055

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1x570%122.551x575%112.55

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1x570%122.5201x580%12010

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day 3 - 1RM1100%

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WEEK 12BACK SQUATFRONT SQUATSUPPLEMENTNOTES

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day 1 - 03/311x560%10551x565%97.5530 Muscle-Ups (high rings)Back squats felt good. Burnt out for front squats.

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1x570%122.551x570%1055

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1x575%131.2551x575%112.510

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1x575%131.2520

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day 2 -04/031x560%10551x560%90530 Muscle-UpsDid these after the WOD. Been squatting daily. Love it.

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1x570%122.551x570%1055

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1x575%131.2551x575%112.510

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1x575%131.2520

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day 3 - 1RM1100%