I went into the gym with one agenda tonight. Pancake things hard that shouldn't be and work hard on the easy things. Each lift was tweak to do just that
Beltless squats with low bar position
135x5x3
235x3
325x3
415x3
505x3
565x3
these sucked the low bar had me all over the place. This is the heaviest I have ever gone without a belt and holy hell did it work my abs.
Stiff leg deadlifts off 100lb plate with out belt
225x3
315x3
405x3
505x3
These were pumping my low back up with out a belt.
Dead squats with conventional stance with elitefts yoke bar
505x1x3 with 30 seconds in between each single. These really simulate the mid portion od the deadlift. Lots of quad and mid back
chain suspended good mornings with out belt
135x3
235x3
325x3
415x3
video of last set
[youtube=https://m.youtube.com/watch?v=hDZl3fp3t5M&app=m&persist_app=1]
These were awful lol. My low back was mangled after these.
lying leg raises
3 sets of 20
and to kill myself.........
15lb kettle bell swing tabata. My glutes, hams, and back were very pissed off at this point. I walked out to the whip, sat in the seat and wept. Well not exactly but you get the point. Week one of twelve is in the books.
