warm-ups
Indian Club swings, band stretches, hip rotations
hack squats
worked up doing sets of 10 reps to 5 plates per side
worked up to 1,000 pounds of plate weight doing sets of 3 reps
dimel deadlifts
135 for 5 sets of 10 reps
I used to hate hack squats but they seem to have a decent carryover to my regular squat. I use a box and "relax" on it before firing back up. I feel they also help with getting accustomed to the overall pressure pushing down on my back and joints.