Tuesday, January 18, 2011

Training - Deadlift

Weight - 244

Hip and Ass Machine - 2 sets of 50 with stack

Strive Squats - 3 sets of 10 to get legs and hips warm

Deadlifts -
225 x 5
315 x 5
405 x 3
455 x 3

500 x 10 Ties PR

Calf Press - 2 sets of 20 with stack

Notes - Always nice to break or tie a PR.  If I had paused again I prolly could have pulled 11 or 12 but I don't like grinding reps and as I preached about, leave a couple in the tank.  No bullshit straps or pausing.

7 comments:

  1. i like the music

    the lifting is good too

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  2. Did you double overhand that shit?

    Matt

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  3. Once you get better, I have some suggestions for you. I hate giving guys so much stronger than me advice because I feel like a douche. Stretch your hip flexors everyday using this stretch

    http://www.defrancostraining.com/images/stories/articles/dirty_tricks/306image1.jpg

    Will alleviate stress off of those muscles. Also, Defranco suggests doing unilateral leg exercises to stretngthen your hip flexors and adductors. Things leg 1 leg split squats (can be done with both feet elevated for a greater stretch), knee height step ups and lunges of all sorts. Wendler even advocates them for flexibility in the hips.

    They'll do a lot more for you than the hip ass machine . I would ease into them. They are worth a try.

    I once pulled my groin (still have the sports hernia there) and I know it was because I had tight as hell hip flexors and just never ran or stretched much. Once day a buddy of mine challenged me to a race after I just finished a workout. Agreed to it, didn't warm up, and now my groin is gone.

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  4. I do that particular hip flexor stretch a lot actually. I've also done a buttload of 1 legged squats and speed skater squats, which is what you are describing.

    I agree, I think that unilateral work is important, and to my bad I don't log everything that I do in this blog. For example tonight I did a ton of foam rolling, stretching, then half an hour of boxing. So there is more than meets the eye.

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  5. It's all good. Just showing you can do all you can to avoid injuries but they can still happen. Looks like your well on your way to recovery though

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  6. Trust me FA no one can ever be told this enough man. I just don't always post all of the preventative stuff I do because I find writing about it boring.

    Thanks for the input homey.

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