Came into this training session not really knowing what to expect other than one thing. I really wanted to tie, weight wise, what my best double was opposite stance on a straight bar 2 years ago. That number was 600lbs, without adding any suspense, cause these logs are sooooo interesting, I was able to hit that number for a double. Got several comments on the deadlift in regards to "not a max effort attempt". Although I understand it as a compliment, the second and third rep can be very deceiving on deadlifts. Remember, you do not get an eccentric phase on deadlift for you first rep, with that being said, your second and third rep SHOULD be better than your first since your body is loaded. It will "find its proper leverages" putting you in the most advantageous position because you have a loaded eccentric after the first rep. So, although rep 2 is speedy, the first rep is still the determining factor on my ME sets here and I may have ground out 10-20 more lbs nut risk > reward was not worth it for me and I felt as though I got a good strain on rep 1.
*Squats with chains 10x2 315 + 6
Guys- 4 to 6 chains-
Ladies-2 to 4 chains / no chains-
*Opposite Stance, Stiff Bar Max 2: 600
*Drop the bar weight by 30% and perform 3x5 with 3 second Pause Mid Shin: 420
*GHR (Back Extension, pause, hamstring) 3x15: 70
*DB Seated RB Good-mornings 3x18: 90
*Heavy Prowler Push 3 rounds