Monday's video and post hit on the topic of my left side activation issues. Well, the deadlift is where it all started the last training cycle and it is still showing here on the second week of this movement. I did my best today to NOT be a powerlifter and stay to our "moderate set of 5" on the program. I attempted to self-regulate by looking at the videos and listening to training partners feedback if I was shifting or drooping on one side. The result, me dropping 90lbs of bar weight, using straps and going double overhand and multiplying the reps 4 times the originally prescribed reps, lol. It was a great Idea as my Glutes were fried afterward.
Out of all the injuries I have had in the last 7 years doing this I would have to say this "activation issue" is the most frustrating. A blatant injury you at least know exactly what the issue is and how to recoup from it. This activation issue, even with all the nervous system drills and info out there things still do not always fire properly. It kind of feels like the human timeline, you start off as an infant and learn motor skills just to lose them in the later years of your life as you regress. This is kind of the feeling as I am telling myself to "fire this, load this" to no success on submaximal loads. Let's test my ability as a coach to put my athlete in check and got back to the basics.
Day 3 – Back/ Lower accessories
A. Rack deadlift with bands – 315x20
B. Cable pull throughs – 4x15:
C. Back raise with row – 3x12:
D1. Neutral grip pulldown – 4x12: 12,14,14,15
D2. Single leg band leg curl – 4x15 each leg: Orange
E. Walking band abductions – 50 total steps each way