Deadlifts against 40lbs of chains

135 x 3

165 x 3

185 x 3

225 x 3

255 x 3

275 x 3

295 x 3

315 x 2 x 3 (hitched on third rep on second set)

[youtube=https://www.youtube.com/watch?v=FVEhNthtpxs]

[youtube=https://www.youtube.com/watch?v=9nGt5GuQWmA]

Safety Squat Yoke Bar 5 x 5 - 150lbs

Got some good pointers/advice:

Casey -

  • Try to make your supplementary movements or accessory movements as hard as possible. Typically, I would hold the handles and use them to drive up with the bar. He had me just use my arms to bring in the bar forcing me to keep tight and chest up.
  • As your warming up, don't just go through the motions. Meaning squat 135lbs as if you were squatting 500lbs. Train with purpose. Something I also learned from Louie.

Molly -

  • She noticed that my elbows would move and each rep would be a little different from the one before. She said to be aware of my setup: lats engaged; distance between elbows and body because that will determine where my chest will go.
  • The goal is to stay completely tight with your chest up while using your legs and hips to squat. You want each rep to be similar, if not, exactly like the one before. Consistency is key.

RDLs - 3 x 15

GHRs - 3 x 10