I just bought a new house and have been doing renovations, tearing out carpet and installing flooring. Which sucks and is miserable. Long story short my back is so tight from this so my squats were terrible, fortunately it loosened me up and my pulls were pretty decent.
SSB Squats-
bar x 10 - I could tell this was going to be rough
135x5
225x5 x 3 sets
315x3
365x3
405x1 - was supposed to be 3 but.....
Pause reps 3x5 at 225
Speed pulls - straight weight
worked up to 5 singles with 495 - I was actually shocked with how fast they moved.
5x10 glute ham raise
superset
5x10 ab rollers to finish it off