Competition Deadlift 445x1, 395x5x4
2-ct Pause Squat 4x6
Glute Ham Raises 3x6-8 (use weight if bw is easy)
Planks 3 sets max time (add plate on upper back if more than 1 minute hold capable)
Took an extra rest day because work at gym...ham strings were still sore and tight...maybe from deficiets?
Deadlifts: Warm up and up to single at 445 (felt slow...hamstrings again still a little tight)
4×5@395 (Rest: 3 across...honestly later 3 sets felt good...I started to bring my knees a little forward that lowered my hips slightly and felt much more strong)
2 count pause squats 4x6 (185 (high bar, just seeing what feels right) - 185 (low bar....felt much better) - 205 - 235 )
Our GHDs aren't good for Glute hame raises, so I will do hip extensions.
3x8 (0-25-25). Our GHDs kinds suck...maybe RDLs or good mornings for some extra posterior?
Planks 3x1 minute (0-10#-25#...need to start at 25+ next time).
Overall this day was mush less taxing on me than day 2.