Warmup
Jog 1/2 mile
Full lower body/lower back dynamic stretch
DL 135x10; 225x8; 275x6; 315x4; 335x3
Working Sets
DL 365x3x10
Timing all shot to hell, as this was freaking hard. I tried elevating my hips higher than usual before I started pulling, but this made my first 3 sets the equivalent of pulling teeth. Felt EXTREMELY slow off the ground. Reverted back to keeping hips slightly lower which made sets 4-8 a lot easier, even so I feel like I'm pushing the boundaries of my strength at this bodyweight. If I want to do more, either weight or reps, I need to either put on weight or start lifting with a belt.
Problems with form: Recently I have been beyond paranoid about keeping my shins absolutely perpendicular to the ground, I think this has hurt some of my explosiveness as I find I am pulling up THEN back as opposed to up AND back. I think allowing my knees to come forward a little bit and sinking my hips will allow me to get a better quad drive. What does everyone think?
Here's a link to my warmup set with really shitty form which let me know how hard this was gonna be.
http://www.youtube.com/watch?v=3Wj3SWpmXCM
Lunge 175x3x10
Kneeling Ab Roller BWx16x3
Tuesday, October 13, 2009
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Here are some things that may help:
ReplyDelete-- I don't think that 365 x 3 (or 5, or 8) is anywhere close to your "boundary". However, after some very rapid progress in strength, there is a considerable slowdown. Going from 405 to 495 takes a lot more time than from 315 to 405.
-- Why are you trying to keep your shins perpendicular in traditional deadlifts? This is a huge technical error in your particular case (but not for all people; might be suitable for someone with weird proportions).
-- Your form looks relatively nice in the attached video (obviously depending on angle, and it's not like seeing this in person), other than ...
1. Back angle becomes worse from rep to rep. Why? Because on rep 1 you look forward (so chest is up), but on rep 3 you look straight down.
2. The first rep was almost perfect, other than opening the hip angle too early. Try to keep it fixed till the bar reaches knee height, and then start pushing the hips forward and elevate the torso.
3. On the way down, you bend the knees too early, which makes it impossible to lower the bar without hitting them. The way down is exactly a rewind of the way up.