This was another amazing workout since I changed my focus in training with the aid of Shane Sweatt. Every lift today the focus was on squeezing and isolating the hips and glutes. Shane saw this to be a weakness for me, so this is what I will attack for the next 12 weeks.
ME Deathlifts Triples
145x5x3
235x3
325x3
415x3
505x3
595x3
Add belt
685x3 *form broke down but I did manage to keep my knees from caving, which was also seen as a weakness of mine
Rack pull with hips against band tension
*once we found the right bar weight and band tension we did 4 sets of 5
*5th rep we held for time. The purpose of this was not in our grip, but in our glutes. We squeezed our asses as hard as we could for the timed set.
*The 4th set we ended with a 40 second hold. It was very challenging trying to squeeze the arse the whole time.
Low back/glute ext on GHR
4 sets of 8
Reverse hyper
4 sets of 12
ME and Timed abs
Chop to left side/chop to right side 2 sets of 8
Standing twist with band 2 sets timed for 30 sec