I know this was awhile ago lol… Was just checking into your log catching up and saw this.
Personally, I’ve found Barbell Hyperextensions with the back raise a little below your waist (loading up my hamstrings and glutes) and box squats with a DL stance from right above parallel built up some stupid power off the floor for my deadlift. I’d say the Hyperextensions helped more as it has more carry over to more assistance movements. It’ll get your rows stupid strong, squats will go up, box squatting personally seems to be pretty specific to just those two things.
And any type of squatting usually helps me build power off the floor too, but box squats seems to be better suited to it for me, personally. Having a dead stop off the box really simulates the starting pull from a deadlift, if it’s at the right angle your pretty much in your deadlift stance (at least if you pull conv).
Just me two cents. Pete Rubish explains his hyperextensions way better than I can, and George Leeman obviously for the box squats.
Edit: Maybe approach the deadlift in parts. I like to segment it into three things. The start of the floor loading up everything like a spring, the transfer of power between my hamstrings, quads and glutes as I get to the knees, and the pull through with my traps, upper back and hips. You could build your accessories around those if ya want
@blshaw@s.gentz@mnben87 I’ll be bumping calories to 2500 or so for a bit. Coach wants me at maintenance but I’m trying to unfuck my relationship with food and this is the first time in my life where that relationship hasnt been utter shit. Mostly thanks to tips @throwawayfitness gave to me.
Will follow up with details if anything needs to change from here.
Had a few unplanned days off. Wrapped up the school term and have 2 weeks off in a row coming up. Not sure what to fill the time with so working on plans for a trip to either Redwoods or Yosemite. Gotta see how the weather cooperates.
RIR0 PPL
Push b
Low Incline smith press 6-10.
10x225
8x225
Cable scoop fly 8-12.
15x33ea
13x33ea
Smith shoulder press 6-10.
17x135
15x135
Cable y raise 15-20.
20x22
18x22
Db tricep floor press 8-12.
22x58ea
13x58ea
Dips 8-12.
16xBW+0
12xBW+0
(Weird, I hit 12+ reps at BW+90lbs when I had this as the main Triceps movement during TBJP PPL)
Both are absolutely stunning. Less busy in the winter too.
FYI, they are super strict about chains in the snow. Yosemite rangers wouldn’t let us in on a snowy day. Even though we had a Jeep, with very nice tires. But they let the FWD Honda Accord with chains on the rear tires in front of us in.
Do you teach or work at a school or go to school ? I always get confused by school where talking to people from across the pond because school here is something you do when you are a child.
Running a little experiment here. Coach talked about Carb Cycling and i watched Justin Harris talk about it, now i feel compelled to try it. Low carb day had my legs demolished last night after some late night cardio. Didn’t fully recover until at least 300g deep in carbs today for the high day.
Details to follow.
CG lat pull-down 6-10 (triple drop set).
11x190
8x190
3x150
5x100
11x70
Dante row10-15.
12x100 no rest
seated cable row.
8x100
Reverse Pec Deck 12-15 3DS.
15x100
12x100
4x80
5x50
8x30 minimal rest
DB Gironda Swings.
11x12.5ea
CG EZ Curl (WM + Fail)
21x70
10x50 no rest
Plate Drag Shrug (1xFail)
17x45
+10mins treadmill AHR 137bpm
Oh and i got this bad boy in the mail today so the whole house is gonna be bendy AF in no time (daughter needs splits for gymnastics and wife needs splits for… reasons).
