Warm-up:
good mornings
plate swings
back squat (high-bar; to 2x245,2x255)
5-5-3-2 overhead squat (95,115,135,145)
tall snatches (bar)
hang power snatch + power snatch (65,85,95,105)
snatch (115,120)
3-2-2-2-2 deadlift (hook; 315,4x335 [belt])
3x8 glute-ham raise (self-assist)
3x8 glute-ham situp
Snatches were feeling slow, so I cut them short to work on deadlift form. Loss of back extension was acceptable at 335#, but failure to take the slack out of the system before lift-off left me with my shoulders too far back again. Classic mistake that you can see in most videos of people deadlifting.
Glute-ham situps were improvised using a swiss ball and a conveniently placed bar. I took it easy with these for fear of cantaloupe syndrome.
Hips too low = scapula too far back = shitty start (first frame is set-up, second is when the bar actually leaves the floor). Note how far my shoulders drift by comparing their positions relative to the picture on the wall:
Saturday, January 24, 2009
Subscribe to:
Post Comments (Atom)
4 comments:
Happy I took it easy with the glute-ham situps. Lower abs quite sore today.
No cantaloupes at least...
You know, with that red and green piping in those pictures, I had though you posted an image from Tron at first.
How are your shoulders ending up too far back? There's slack, so you end up swinging back on the pull?
They start too far back, caused by the fact that my hips are too low. I start pulling, and before the weight even breaks the floor, my hips shift up and my shoulders come forward.
I'll try and post video soon.
You and I seem to be on the same page quite often... I've been video'ing all my DL workouts and doing overlays of my starting position versus Rip's "perfect" starting position. I tend to start with hips too low as well, but I did see improvement from one week to the next, so that's cool.
Post a Comment