Posts Tagged ‘GHD’

Hatch Squat Program Week 1 Day 2


 Back Squat

10 x 225

8 x 240

8 x 260

8 x 275


I am growing a strong dislike for the rep range in the early weeks of this program.


Front Squat

5 x 185

5 x 200

5 x 215

5 x 215


Bench Press

10 x 135

8 x 145

8 x 155

6 x 165

Im going to try and make this a regular weekly thing along with some strict press work and some other presses Ive been reading about.  I’ve been neglecting shoulders/upper body for a few months and it a weak area.


GHD extensions

3 x 8 w/ 35#



Burgener Squat Program Week 9 Day 1

Back Squat 10×2 at 310 lbs

Heaviest weight I have had to squat to this point. I felt relatively comfortable. I find that the heavy loads on back squat are a significantly easier to fight through than heavy loads on front squat. A heavy workout on front squat is a war on most reps. It’s still not easy. I just find it much easier to fight through a tough rep on back squat. I think it may be because there are less “technical” cues to worry about for me on the back squat. That being said the second rep was always the most difficult. That may seem obvious but for me the second rep of the sixth set was tougher than the first rep of the tenth set. I think its not so much muscle fatigue. I think I lose a little integrity/position in my core when I do the first rep and it’s almost impossible to reset while under heavy load. I’ve heard Kelley Starrett talk about this before. I guess he was right.

Accessory/Skill Work

GHD Extensions: 4×15

Kipping HSPU: 8, 10, 5, 8, 5

It was only my third time doing kipping HSPUs and I am feeling more and more comfortable with them. Last week I was only able to get 4-5 in a row. I will keep at it. The goals are to be able to hit 21 in a row and then 21-15-9 with minimal rest between sets.


Burgener Squat Program Week 8 Day 1

Back Squats 10×3 at 270 lbs

Kind of a deload day for back squats. I felt just fine and no real problems with anything. Concentrated on my cues.


DB Strict Press 4×15 @35

GHD Extensions 2×10

Good Mornings w/ db @ 35


Burgener Squat Program Week 7 Day 1

Back Squats 10×2 @ 300 lbs

I felt OK. I was a little tired going into this one but completed all sets just fine. I felt like it took me a few reps to dial in my form. There are certain mental cues that seem to help: “tight core”, “lead with the butt”, “chest up”, “knees out” are all things that I am constantly telling myself.


GHD extensions 4×10 w/ 20 lbs

Strict Press 4×15 w/ 35 lb DBs


Burgener Squat Program Week 5 Day 1

Back Squat 10×3 @ 290lbs

I felt pretty good again. I had to dig a little deeper on the last rep of the last few sets but it was manageable. Hugo suggested that I cut my rest time even shorter to 90 seconds and I tried it out the last few sets. I think I will adopt this from now on. Back squats deload next week but the Front Squats should be a kick in the nuts for the next two weeks as it stays with the 10×3 rep scheme but at 92% and 95% of 1RM.

Accessory Work

 4×15 DB Shoulder Press 35# DBs

4×10 GHD raises w/ 20#

4×5 Ring pullups (strict muscle up progression style)

3×10 GHD situps