This workout seemed to be sliding into a disaster at several occasions.
Squat:
315x2 @8
345x1 @9 (failed the second by falling backward)
345x2 @9 (still slightly off, but safe)
355x1 @10 (did not even try the second, too heavy)
355x2 @9.5 (went fine, with slight form issue on the first)
In retrospective, I was overconfident on the second work set, just lowering myself without being all contracted. I fell backward, caught the fall, then had to rest the weight on the safety pins. One issue I had with several sets was thinking about where to fix my eyes. I never really cared about that, but after reading Wendler's stupid pamphlet I wondered how to do it (squats were way better when I did not care for that). The double on the last set felt very safe, probably with one rep left.
Rack Pulls:
405x2 @8
455x2 @9.0
455x2 @9.5
455x2 @9.5
Danny diagnoses rounding of my middle back on all of these. I have no clue what to do about this. All pulls came through easy...
No time, no paused squats, no abs - bad...
Wednesday, August 5, 2009
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Per Middle of Back Rounding: Kroc Rows without straps?
ReplyDeleteAs I said last night, I'm also not convinced this is a problem. In your initial position your middle and lower back is hyperextended, as you pull up with your lower back and drive with your legs your lower back stays in this position, but your mid-back flexes out to what I say is flat, not rounded out. The whole point of this is maybe you should play around with your starting position.
I will try to be better on my starting position. Will also be glad for you and everybody else to have a critical look at my form. Thanks!
ReplyDelete355x1 @10 --> 355x2 @9.5 : good that you took some weight off between these sets, to make the second one easier. Without bumping into the rack on walkout, there might have been a third rep.
ReplyDeleteWe should really get a video of your deadlifts so you can see it for yourself. I'm not sure if it's a form issue or whether we're just being overly strict. I, at least, tend to lean that way.
ReplyDeleteI am a bit surprised that you round on rack pulls, though. I thought those were supposed to be easier on the back and put more stress on the glutes (for lockout).
Hey Frank, I am surprised to read your comment about rack pulls putting stress on the glutes. They mostly hit me slightly above my upper back - I guess right where I am rounding. I guess something is wrong there... As always, thanks for the input!
ReplyDeleteWell, yes, they hit the upper back. I was thinking that rack pulls are easier on the lower back, which they are because of the better leverage (I think).
ReplyDeleteI don't usually think about my upper back because it wasn't a weakness of mine before. I'm actually not sure what could cause a rounding of the mid-back. I guess it's time to do some more reading! I have the same problem when I get to heavier weights.