Dynamic Effort Squat

Safety Squat Bar Speed Squats 245x8x2
Speed Deadlifts 365x8x1
KB Single Arm Swing Throughs 6x5 per side
Other KB for Abdominals and Obliques

Started a 3 week cycle of Safety Squat Bar for Dynamic Effort Squat day. I will increase the weight next week and check the speed, should be fine, this week's speed was dead nutz on.

Speed Deadlifts were performed with around 60% of an estimated 1 rep max. Speed was good on all reps and form was dialed in, good stuff. The lower back had a pretty good pump following the squatting, so this was exacerbated. Painful in a good way if you know what I mean...

Ended the night with a bunch of kettlebell crap because, well because they're still new and I am having fun with them. Isnt Powerlifting supposed to be fun?

Anyway thats about it from here, take care folks...

Keep it Dark, Keep it Heavy!!!