Came into the gym today dragging ass. Molly and Dave looked at me and asked "what's wrong?" Felt like I was coming down with something; third time since I've moved to Ohio. Molly just said suck it up and usually when you feel shitty, those are the best training days (for the most part).
Worked up to 335lbs against mini bands for a triple
[youtube=https://www.youtube.com/watch?v=7HiFEEfCqyM]
Belt-Squat machine 5 x 20
Leg extensions 5 x 15
GHRs 3 x 10
Half squats to a low box - targets inner thighs, hips, and glutes. Really focus on keeping your knees out and chest completely vertical. A few cues I need to work on with my deadlifts. It's the little things.
I used a 15lb dumbbell and did 3 x 30 at the end of my training. Use your normal deadlift stance, squat to a low box and come up half way.
[youtube=https://www.youtube.com/watch?v=DmWvTOg2K30]
Cardio
KB Swings (30 count) x 1 min bike x Weighted rope pulls (5 rounds)
Loved this little combination we did for cardio. For the first time I actually sweated and got my heart racing a bit. Doing these 3-4 times a week I think will help slowly get my weight down.