Energy was super low today and I could tell I was weak from the warm ups with 135. I originally planned to do some volume 5s today on squat but knew that nothing meaningful was gonna get done with that protocol. That’s the beauty of Dynamic Effort. You can go light and still get something out of it.
Dynamic Effort Squat (no bands, no box): 2 second pause at bottom of each rep.
- Warm ups 5 x 135, 5 x 185, 3 x 225, 1 x 275
- Work Sets: 3 x 2 x 295, 3 x 2 x 320, 2 x 2 x 345, 2 x 2 x 320, 2 x 2 x 295
- All work sets done on 60-120 seconds rest, weights at 60% – 65% – 70% of last heavy squat single
Paused Goodmornings (4 – inch cambered bar)
- 5 x 135, 5 x 185, 5 x 225 x 3 sets. Took it light. Low back is very tired. Letting it recover.
Pull Ups – 25 total reps broken into 4 or 5 sets I think.
