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.