5 min warm up
Attempted to bench but shoulder was in bit of pain. Plan was to bench relatively heavy and then deadlift. Leave accessories for CJ Thursdays.
Moved on to DL's:
Raw: 135lbs 2 x 5, 185lbs x 3, 225lbs x 3, 275lbs x 1, 315 x 1
Suit: 315lbs x 1, 365lbs x 1, 405lbs x 1
Did drop sets to work on set up. Going back and reviewing the video, I lose all tightness during set up as soon as I start to reach for the bar. You'll see that I'm loading into my hips and opening up, but when I reach down, my lower body collapses and my knees cave in a bit putting myself in a compromising position.
Curtis, who was a huge help in figuring a way to fix that, coached me through it with patience. It helped breaking down each little movement as I was doing it (correcting as I went). It was better on the shoulders and positioned my hips at a more optimal point. Check out video. 405lbs, technique was completely out but lockout was much smoother than last week. 365lbs was taken after 405 again to work on technique. Watch my knees during the video where Curtis is coaching me through a completely different setup that is more efficient. Revert back to original setup. You will see a big difference.
As you get more advanced, you have to reinvent yourself as a lifter. Doing the same things that worked before will only get you so far. It's trial and error.
- GHR's with band tension 3 x 10
- Weighted back extensions (1 sec hold @ the top) 3 x 10
- Dead stop rows 3 x 8
- Band ham curls x abductions 3 x 25/25
Rode my bike home.
405lbs x 1
[youtube=https://www.youtube.com/watch?v=lz9abpDq-tg]
365lbs x 1
{youtube=https://www.youtube.com/watch?v=b-j45pTIgDk]
Curtis coaching me through cues
[youtube=https://www.youtube.com/watch?v=stYyxE5Zux0]
