Wednesday 08.28.19

I didn't train at all last weekend. Jess and I went to Tennessee to see some of her family. I've been feeling good and by bodyweight has been consistent in the low 260's. Today I decided I wanted to tax myself so I started the session with VogelPulls...

VogelPulls

worked up doing sets of 5 to 315 on the SS Yoke bar and 315 on the rack pull for 5 sets

 

 


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Advanced SS Yoke Bar Concepts: this movement is not for beginners, and it’s probably not very appropriate for even many intermediate lifters. It also isn’t a movement that should be loaded heavily, although Instagramless elitefts athlete Ted Toalston IS working with about 650 total pounds of load here. So why do it and why is elitefts posting it, you might ask? Because this movement, which Ted says he calls the “VogelPull” after observing Chuck Vogelpohl performing it many years ago, demonstrates mastery over several key concepts in loaded movement, and they are ones to aspire to and to work towards at whatever lifting level you might be on right now.⁣ ⁣ First, and perhaps most importantly, you cannot perform the VogelPull without an extremely well-developed brace. Ted contracts and locks everything down through his midsection, engaging muscles through 360 degrees of his core—not JUST engaging the fabled “six pack” component of his abdomen--to maintain the integrity of his spine while loaded. Keeping the Yoke Bar’s position on his traps means Ted CANNOT relax his brace and the engagement of his back during any point of this movement—he’s performing a rack pull, but cannot relax between reps.⁣ ⁣ The necessity of holding strict engagement of the back and brace throughout a VogelPull set is one of the major aspects of this movement that makes it so challenging. Ultimately, lifters should strive for this level of control and endurance in building and maintaining their brace will under load with any movement.⁣ ⁣ The hip hinge is the second key component that must be reinforced when executing this lift. With his brace established and held, Ted must also be very careful to hinge at the hips and load his hamstrings and glutes to the fullest extent possible to avoid excessive transfer of load to his back. If you are a master of the SS Yoke bar good morning (and be honest, this one is a tough one too), you’re on the right track towards being able to execute this movement.

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Leg press

leg press was set for unilateral work. Sets consisted of 10 reps per leg alternating, immediately followed by 10 reps done with both legs simultaneously

3 plates per side for 5 sets

 

hanging leg raises

3 sets of 15 reps

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