I'm currently preparing for the 21 deadlift salute on the main stage at the Arnold Classic on March 4th. I've been alternating 3 week waves of squat mornings with the rackable cambered bar and 3 week waves of safety squat bar with chains on my max effort lower days in order to help build my back.
With both exercises the first week of the wave I hit a triple, week 2 hit a double, week 3 a single. I'm on my second wave of SSB + chain squats, so my goal is always to hit a pr from what I did the last wave.
Elitefts SSB + 80 lbs in chains (on for all sets)
bar x10
135x10
185x5
225x5
275x3
315x3
335x3
365x3
They were all pretty easy, but my back and hamstrings were sore and tight from pulling 765 at Elitefts the day before .
Accessory work:
Ab Roller 3x10
Hamstring Curl 3x20