MAX EFFORT LOWER
Deep heat to lower back and delts
Good Mornings
Bar x 10 x 2
60kgs x 5 x 2
100kgs x 3 x 2
130kgs x 1 x 2
155kgs x 1
170kgs x 1
180kgs x 1
190kgs x 1
200kgs x 2 PB
Dumbell step-ups
15kgs per hand for 2 sets of 10
Walking dumbell lunges
15kgs per hand for 2 sets of 10
Janda sit-ups
65 reps done rest pause style; as many as possible then lie still, 5 deep breathes and then go again. Stopped when my abs cramped.
FIN
There's no two ways about this: I hate GMs. They are uncomfortable and no fun at all. That being said, they make me stronger so I do them. Last time I did these just before Xmas I managed 175kgs for 2 so getting 200 for a double tonight was massive. The first rep was awesome. The second was a bit high because as I got towards the bottom, the pressure was unreal. I actually thought my head was going to explode
Assistance was easy, single leg stuff to increase my mobility. Light weights as they are not strength building just helping my hips move better. Finished with sit ups as one giant set which killed me. Ab cramps anyone?
Video will be uploaded shortly.
LtL