09/16
Warmup:
Jog 1/2 mile
Dynamic stretches for low back, glutes. hams, quads
DL 135x10; 225x5x2
Working Sets:
(Straight this time, no supersetting, 90-120 secs btwn sets)
DL 315x5x10
Got a form check from Gordon on sets 9 and 10. By then I was desperately fatigued, my first couple reps in the sets were good, but from 3 onwards my hips shot up and I basically straight legged it. Sets 1-5 felt really good, I've reworked my setup to where I keep my shins straight, drop my hips down, inhale, raise my head and finally drop my hips right before I pull. This works great for the initial rep, maybe even the first 2 or 3, depending on how fatigued I am, but its definitely not a sustainable reset for a set with more than 3 reps as it requires so much effort. I will definitely record this next time and post it. Overall, felt very good. Given that I'm barely 170 right now, I think this is the highest DL strength/bw ratio I've ever had.
Barbell Lunge 135x5x10
Russian Barbell Twist 25x17; 45x12; 70x4x2
Kneeling Cable Crunch 190x18x3
Wednesday, September 16, 2009
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That sounds similar to what I do. I repeat those movements before each rep in the situations where I do multiple reps of deadlifts. I actually find that it also helps keep me honest in that I can't bounce the weight.
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