An easy variety day

Weight: 179 3/4 lb

Morning:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

(BW + 15 lbs) x 2 x 10 Reverse Hyper on home-brew setup

Back & Ab Complex: 1 set
A1:BW x 1 x 10 Heavy blue band Goodmorning
A2: BW x 1 x 10 Ab wheel on the knee rollouts, 5 sec hold and rollback

Elbow complex: 3 sets
A1: 1 x 4 reverse wrist curl with 10 lb shot-put
A2: 1 x 5 wrist curl with 10 lb shot-put

I upped the reverse hyper resistance from 10 to 15lbs today and there was no problem. Every two weeks I will add 5 lbs until around 50 lbs as I have read its not good to go heavy with this assistance exercise.

Afternoon:

225 x 1 x 1 Conv Deadlift + 20lb chain
210 x 1 x 1 Conv Deadlift + 38lb chain

Barbell Front Squat:
95 x 1 x 5
115 x 1 x 5
115 x 3 x 2

Barbell Goodmorning:
135 x 1 x 5
145 x 4 x 5

I went to Home Depot and picked up another 20 lbs of chain .. a prepacked towing chain that I had them cut in half. It was almost half the price of the 1st chains I purchased locally. On the way I stopped at my local Anytime Fitness and tested the chains and did a little barbell work. The front squat rack position although uncomfortable is slowly getting better. The squat itself seems to put more pressure on the lower back compared to KB front squats but this may be a form issue. Once these are more comfortable I will resume power clean training.