Only 4 weeks out from the Arnold, where I'm doing the XPC 21 deadlift salute, DL only meet. After speed squats and a medium/heavy deadlift (675) Saturday I was feeling a little sluggish at the start of today. typically, whenever I feel like this I hit a couple extra warmup sets and it loosens things up. Today was no different.
Warmups: bar x10 155 2x10 225 2x5 285 1x5 325 2x3 375 1x3 415 x1 465 x1 505 3x1
My main focus on all my sets was trying to stay as tight as possible. I have a tendency to let my knees cave a little when the weight gets heavy. I felt decent after getting warmed up and was satisfied with the bar speed and my knees staying out.
Bottoms up good mornings: safety squat bar bar x 5 135x3 185x3 225x3 275 x1 315 x1
This is the first time I've used the SSB for these. Usually I use a cambered bar. The ssb makes it 10x tougher. last time I did these with a cambered bar I hit 545, with the ssb today 315 was rough to get off the pins. I do like these as a movement to build the deadlift that I can do on lower body days that I don't deadlift.
To finish it off: Standing Abs on the cable machine. 25,20,15, 10 , 5 - By the end of these I thought my abs were going to cramp on every rep I did.
