Foam rolling as an appetizer to open up lower back.
Conventional DL:
365x1 @8
405x1 @9.5
405x1 @9.5
405x1 @10
405x1 @9.5
All of the 405s were pretty hard, only the last one felt 'on spot'. Frank and Gordon diagnosed slight rounding, I do not know what to do about it besides reducing weight. The latter will not get me stronger, however. I will go on doubles next week, maybe I can improve on form.
High box squat (7 elements, slightly above parallel)
275x1
315x1
355x1
365x1
Squats went very well. Strongest High box squat so far. I could control 365 in slomo onto the box, good sign. At home, gluts and hip flexors cramp. More foam roller is applicable...
Saturday, August 1, 2009
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Nice deads, especially considering your back hasn't been feeling amazing not that long ago. Are you still lifting in the oly shoes?
ReplyDeleteAlso, isn't 365 what you were doing for singles not that long ago? I'm pretty sure my box squat isn't so close to my free squat...
Hi Nate,
ReplyDeletemy lower back had a comeback, induced by sleep, food, and foam rolling. The box is very high, so it does not really compare to a free squat. Still, I have it as a lockout movement and for getting accommodated with more weight on my back.
One more remark about the deads. Before, I would have a shot at 405, then another try (my max.), and then there would be nothing left. I am now learning to extend my capability of doing singles.
Based on where you normally squat, I'd guess it was barely above parallel at all.
ReplyDeleteAnd for those who care, I should be back in the gym on Tuesday. No more paper deadlines, and I'm *mostly* moved in.
I think that 7 steps is above parallel; for me (and probably for Rene, but maybe his legs are longer), 6 steps = parallel.
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