Raw Deficit DeathLifts!
*conventional
145x5x3
255x3
345x3
455x3
545x3
615x2(failed could only get two)
Belt squat block pull
*we don't have a belt squat so we rigged something similar up with a spud straps and chains. We wrapped a green band around two 140lbs db's and positioned them behind us. We put a spud strap around our waist and clipped the strap to the band with a small chain and giant clip.
*The purpose of the hold at the end is not for our grip but for our glutes. We focus on squeezing our ass the whole time of our hold. I must say these were harder sumo than with I did them conventional. Shane must have been right about my glutes being a weakness if I was weaker in my sumo stance
-we did sets of 5 pyramiding up in weight
-we did about 5 working sets working up to 445lbs bar weight
-5 reps and then hold for 40sec on the final rep of the final set
Reverse Hyper
-Now that we have a reverse hyper I do them on every lower day. I try to change how I do them every time to keep it fresh
*Today I did sets stopping the weight at the bottom and not letting it swing forward. As soon as it hit bottom I reversed the weight forcing my feet out.
-4 sets of 12
ME abs
-sit up on GHR while holding a bar
-5 sets of 3
-ending with a plate on the bar
*I have been struggling so far figuring out how to do this movement fluid, as you can see in the vid. I will figure it out. Shane said to get back to him when I hit 225, rrrrrrrrrrrrrrright!