Merrry christmas folks. It’s a different one for many and a lot of people don’t like the holidays anyways, but I still hope you have a relaxing time and get to recharge a bit.
I put some small rubber tiles behind the plates to stop the bar from rolling. On the top set you can see one side hitting that and rolling away. That messed rep 2 up a little bit.
deadlifts… hmm on the one hand 200 kg x 3 is pretty solid under these circumstances (fatigue and after squats). On the other hand the 200 felt a little heavier than expected and I think my back position suffered a bit if look at the video. Then again, if I really had to, I could have kept pulling. All in all I definitely see progress here. I don’t know, what do you think?
I don’t see anything wrong with your back as far a your spine goes. Do you still do McGill big three routinely?
However, what I do see is that your lower body extends too quickly. It’s as if your legs become straight too quickly, leaving your body looking a little like a very wonky letter V forcing your erectors to do a lot of work. Look at how your knees travel back during the pull. Doesn’t seem as if the glutes finish the pull but rather your erectors.
Good observation. I think this is because of build up fatigue in legs and glutes. If you compare my deadlifts from Monday, you’ll see that I have a much more synchronized pull.
This was the heaviest I’ve pulled in my last peak before my max. - 2 x 2 @ 205 kg (first training day of the week):
In both videos I am a good bit heavier than I am now. I don’t yet have the speed of those 205 kg pulls but it’s very safe to say if we look at these comparisons, that things are absolutely moving in the right direction.
Today was my third deadlift session of the week with pre fatigue from squats and I still pulled 200 pretty convincingly. I’m looking forward to where this is going.
I was runnung late for the next feast. I plan to do a little cardio and abs later. Pretty much no rest between 3 a and b.
Notes:
not happy with jerks. As always, when I try to do overheads at the end of my week, my mobility sucked ass. Front rack could barely be achieved and a stable overhead position wasn’t achieved as well, resulting in a lot of weird press outs. Shoulders felt uncomfortable and a little achy. After set 5 I took a break and tried to calm my shoulders down a bit. Then I failed set 6. Lol (I did laugh out loud). Failing 120 kg overhead was pretty unthinkable before but somehow I psyched myself out of it. Came back to hit 3 more after that but it didn’t get prettier.
I think I need some more specific work to fix my issues. Any tips on how to work on your front rack before jerks or whatever?
I know the key to achieve my press goal will be to get my shoulders back up to full comfort/ mobility. I may also be lacking some strength but that’s not the main concern rn. One common nominator is the end of week vs. the start of the week for how well I can press with little discomfort.
I’m disappointed with this session. The beauty of it is, there’s nothing and no one to blame but me. I spent most of the last few days just laying in bed. Had I mustered up the motivation to move my lazy arse and stretch a little and take care of my body, I would maybe not be as disappointed now.
Basically a hollow hold but you bring your hands and feet together over your body. Normally I have a 5 kg plate in my hands and on my feet for this. Never heard of that name either before it showed up in my training plan.
I am very sore. When I failed to make those jerks jerks and instead push pressed everything, my triceps was like: Yeah we got this, bro. We can totally press out eight sets at 120 kg. Well they could but are sore. Upper back also very sore. Rest mildly sore. Would have expected more lower back fatigue but this deadlifting 4 days a week madness is making me pretty resilient.
A walk, some stretching and a hot bath for today.
I just got the program for next week and it’s gonna be a HUGE one. Unexpectedly huge in parts. Looking forward to it. Will put all the delicious meals to some good use (I know this is not how this works but believe to achieve, you know?)
Ca. 30 min walk. Walked into a bit of a hail storm (overly dramatic name here), which was uncomfortable and at the same time a refreshing reminder that I’m alive (yeah last few… let’s say days… got very dark again, even for me).
I highly recommend scapular push-ups with a band if you haven’t tried it.
Did McGill Curls today and that always makes me think of you. My back was cranky, echoes from the past, and my company for bouldering was running late and I had already finished warming up my shoulders.
