Sunday we did a max effort suspended good morning with the safety squat bar and 200 lbs of chain.
As you can probably tell, this was not my idea. But I've been going along with what my training parents have been programming because it's been very effective for strength gain. As I get closer to a meet, I will transition back to more gear-intensive work to train for carryover.
So after warming up, I started with the empty bar, followed by a plate. We then all did a rep with 3 chains, followed by the full 5. From there I went:
205
245
275
300
320
The 320 was a pretty hard grind, and I knew it was all I had.
After the goodmornings, we did trips across the gym with the powerpohl. These sucked, but after the first set with one plate, my back felt really good. So I did another with the plate, followed by one trip with a plate-quarter. That trip shot my back to hell and I was done after it.
Next up were 4 sets of back extensions and 4 sets of standing cable crunches.