Sunday was a safety squat bar box squat, and since I'm pretty far out from a meet, I stayed raw. We also used a foam topped box, to hit the hips a little harder (as opposed to a hard box which it's easier to flex off of).
Warmed up with a few sets with the empty bar (65lbs)
155 x 5
245 x 1
295 x 1
335 x 1
385 x 1
425 x 1
475 x 1
500 x 1
I don't even know if I have a pr with this bar, but I was happy to break 500 on this considering how little raw work I've done in the last few months. It wasn't that long ago that 500 off a box with a straight bar would have been a stretch, and with my bodyweight as low as it is right now (205), I'm feeling pretty good about this.
After the squats, Anthony did a straight legged sumo deadlift for reps. My back still has trouble with anything conventional, but this let my hit my hamstrings and back hard, with almost no lower back stress. I did a set at 225, and then 3 at 275.
Next were seated good mornings with the safety squat bar. These are hard for me, but I really need to build my mid back, and these will do the trick. 2 sets of 10 at 115, then another 2 at 125.
Finished with some glute-hams and abs.
Feeling good, If a bit on the skinny side, lol
