135x5
135x5
225x3
315x3
320x1
315x3
This sucked. 2 weeks ago, I lifted 335x3. Haven't been able to touch that since. I don't know what's different. This week I tried to make bigger jumps in weight while warming up and stick to sets of 3 reps after 135, thinking that maybe I had just fatigued myself too much last week by doing too much when warming up. But, no dice. Here's a video of two failures at 340, one at 335, an ugly as hell lift at 320, and my last set of 315x3. It ends with Sean getting 5 at 365.
Some thoughts based on this video:
My hips are coming up way too fast. I need to be using my legs more.
Should my stance be closer? Mine is about shoulder width, because that's what is comfortable for me. I see dudes who can lift a lot more than me, however, taking a much closer stance.
Basically, I don't know how to fix what's wrong with this.
Anyway, I did split squats next:
135x12
205x6 - these were probably too heavy, because I kept having balance issues
175x10
175x10
Good Mornings - I used the tips in that video I posted on Sat. to help me arch my back a lot better, hit my hamstrings harder, and get some more depth
95x15
145x10
145x10
145x10
One legged DB SLDLS - Did them because I wanted to try them...found out how much my balance sucks
4os x 10 each leg
We ended with some grip work, and then ate some post workout Double Downs. These were actually pretty good, but I was still hungry when I was done.
Also, if you are still using a tennis ball for any of your soft tissue work, do yourself a favor and get a lacrosse ball. It is a million times better, if only because it doesn't squash flat, and thus rolls better. It's also, obviously, denser, so it seems to get in the muscles a lot better.
A few quick comments before I bust out to the gym:
ReplyDelete1. Its hard to tell from the video how you place your feet, but if you are shoulder width like you say, try bringing it in a bit. Look at Andy Bolton's deadlifts. He has a much narrower stance. I'd bet Konstantinovs and Benedikt Magnusson do as well. I know Matt Wenning deads conventional and has a narrower than shoulder width stance. Which is why i dead like that.
2. I was going to say "DO SOME GODDAMN GOOD MORNINGS", but then I saw that you did. Good. Your back seemed a bit weak on those deads, though it may be because you were making your lower back carry most of the weight.
3. Your butt is too high. In 5/3/1 Wendler says that before he does a deadlift he reminds himself "butt down, chest up". He also does it conventional. You're not really doing either of those things.
1. I actually made that comment on my stance based on several Wenning deadlift vids I watched. I'll have to try it.
ReplyDelete2. I was thinking that it may be upper back weakness that's limiting me as well? I dunno. I'm going to keep rowing either way, so I don't know what I would change based on this. Row more?
3. Word. I like those cues.
As far as rowing goes, I think it'd be the key if you were failing once the bar reached your knees. You're having trouble getting it off the floor, which usually suggests a weakness in form and / or quad strength.
ReplyDeleteAnd I'd be leaning more towards a form problem.
But yeah, rows are great anyway. Do some Kroc rows. Kroc credits them for his high deads, and so does Wendler. Jim also said they did more for his grip strength than any other exercise.
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