We used the rackable cambered bar and the spud straps to set up the good mornings in the monolift. I hate doing any heavy standard (unracking, going down, then coming up) good mornings, the eccentric portion if I go heavy feels like it does more harm than good on my low back. I really like the "bottoms up" good mornings though. It really takes out the eccentric portion, and I feel like I get all of the benefits with none of the cons or the regular good morning.
Good Mornings
135x3
185x3
225x3
275x3
315x2
365x1
405x1
425x1
445x1
Definitely not a PR. But my back was feeling a little "off". So, for once, I played it smart and shut it down.
Secondary movement:
Close stance Low Box Squat- Feet in my deadlift stance, box a few inches below parallel, on a straight bar.
10x2 with 315 lbs. These will get your back strong - if you've never done them, give them a try.
Accessories:
Single leg machine hamstring curl 3x20 per leg
hanging leg raise 3x20