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<blockquote data-quote="kaotic" data-source="post: 1061359" data-attributes="member: 6378">Finished B day (legs, core)I'll be straight up honest, it was rough, my lower back was NOT happy (details after stats)-Rack pull deadlifts with a shrug (pull the bar up over your junk and hold it for 5 seconds at the top) 3 sets 5-8 reps (185 completed all 3 sets of 8)I REALLY need to work on my form, I felt some activation of my glutes but not much of hamstrings.The rails on the squat rack were at the lowest possible, basically middle of my knees. Had my back straight, and pulled right up and back, I was struggling to move from pulling the bar up to do shrugs (Maybe I need to go to lighter weight and work on form)My lower back got pretty tight after that.-Bb squats 2 sets 6-10 reps, 1 set 18-20 reps using 60% of what you used on your first two sets. (Did 2 sets of 185 then did 135 for the 3rd set)Legs felt a little bit tired and my back still go pretty tight, but was able to manage the set.I ended up doing 3 sets of leg extensions and hamstring curls to make up for the weak showing.-3 sets of planks held for 1-2 minutes. (Got to a minute for all 3 sets, this wiped me pretty good, I remember why I hated these)What about lower back stretches ? Can anyone point me in the right direction ?</blockquote>

[QUOTE="kaotic, post: 1061359, member: 6378"] [u][b]Finished B day (legs, core) [/b][/u] I'll be straight up honest, it was rough, my lower back was NOT happy (details after stats) -Rack pull deadlifts with a shrug (pull the bar up over your junk and hold it for 5 seconds at the top) 3 sets 5-8 reps [u][b](185 completed all 3 sets of 8)[/b][/u] [u][b]I REALLY need to work on my form[/b][/u], I felt some activation of my glutes but not much of hamstrings. [b]The rails on the squat rack were at the lowest possible, basically middle of my knees. Had my back straight, and pulled right up and back, I was struggling to move from pulling the bar up to do shrugs (Maybe I need to go to lighter weight and work on form)[/b] [u][b]My lower back got pretty tight after that.[/b][/u] -Bb squats 2 sets 6-10 reps, 1 set 18-20 reps using 60% of what you used on your first two sets. [u][b](Did 2 sets of 185 then did 135 for the 3rd set) [/b][/u] Legs felt a little bit tired and my back still go pretty tight, but was able to manage the set. [u][b]I ended up doing 3 sets of leg extensions and hamstring curls to make up for the weak showing.[/b][/u] -3 sets of planks held for 1-2 minutes. [u][b](Got to a minute for all 3 sets, this wiped me pretty good, I remember why I hated these)[/b][/u] What about lower back stretches ? Can anyone point me in the right direction ? [/QUOTE]

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