Warmup:
Jog 1/2 mile
Cat/Camel 16
Cobra 16
Bird Dog 16
Leg Swings (Back to Front & Side to Side) 16 each leg
DL 145x10; 225x10; 315x4
Working Sets:
DL (Goal 325x4x10): 335x4x6; 315x4x4
Generally having trouble keeping my hips down. Danny says the first few sets were "Shanker good" but by the time I reached set 7 was completely shot. On 7th set I attempted 335, hips shot all the way up and I straight-legged it for 1 rep. After that, decided to drop down to 315. Hips were slightly better after that, but this is still something that I really need to work on. Nevertheless, my back is straight and even arched the entire time. No rounding at all.
Just realized something...I wanted to do 325x4x10...idiot me added two 10's to 315...so no wonder I couldn't get all the way through...
Leg Press 495x5x10
Danny says I was slightly high on the sets he watched. Made a conscious effort to get to 90 remaining sets which made this moderately difficult.
GM 135x12x3
Russian Barbell Twist: 25x17x3
Thursday, August 13, 2009
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I've certainly done that before, back when I was young and innocent. And those 90 sets of leg presses sound tough. I don't think I could do that.
ReplyDeleteOne thing I noticed about your deadlifts (at least your warmup) is that you didn't let the bar settle between each rep. Pulling from a dead stop is quite a bit harder than using the stretch reflex out of the bottom. Either is fine, but it depends on what you want to get out of it.
Yes, I agree.
ReplyDeleteRe: the warmup DL's, I'm not strong enough to not let the bar settle at 315/335. My warmups kinda got a bit rushed today, so I just popped them up and down.
What worries me is the following: My back is always straight...maybe even hyperextended with an arch, and my hips have a tendency to pop up. I'm worried that these two tendencies, when combined could cause some real damage to my lower back.
oh...btw...I meant get to 90 degrees...only did 10 sets. Maybe I could do 90 sets of 1 rep...
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