Friday, July 6, 2012

Training: 7/6/2012

A. Deadlift: 6,1,6,1 @ 21x1; rest 4min (330,415,365,427.5)
B. Rack Pulls: 3x3-5 @ 31x1; rest 3min (315,335,345)
C. Snatch Grip Deadlift: 1x16 @ 3111; rest 3min (185)
D. Reverse Hypers: 3x6-8 @ 2013; rest 2min (40lbs.)

Notes: Felt good going into today's workout.  Had a great night's sleep and was fired up with new shoes, straps, and dead-lifting technique.  I have always been a clean grip dead-lifter (shins with forward lean and more of a push from toe to heel off the ground).  I have always felt more emphasis on my lower back and quads here than my hamstrings and glutes.  I made the decision last week to tweak my dead-lifting technique to be more power-lifting style.  I worked with AJ to change my form.  Keys: 1. vertical shin, 2. hips back 3. flat feet 4. lean back and pull straight up. I played around with the technique for a few sets with my weightlifting shoes on and when I couldn't really get my form right I took them off and was able to get in a much better position.  When my shins get leaning forward, my butt shoots up off the ground.  I still get my shins forward on occasion, but it is drastically better then the car wreck that my dead-lift has been.  

Rack pulls felt good.  Snatch grip was the only thing that made my back flare up.  Reverse hypers felt okay.

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