Dynamic Warm-ups
3" Platform Wide Stance Sumo Stiff-legged Deadlifts
135x5
185x3
225x3
275x3
315x3
365x3
405x1
455x1
495x1
Add Straps
525x1 PR+10lbs
545x1 PR+30lbs
495x4 PR+1 rep
Zercher Harness Rack Lifts w/ Light Bands dbl (+170lbs)
45x3
95x3
135x3
185x3
225x3
275x3
315x3
365x3
Strict Reverse Hyperextensions
50x12
70x12
90x12
28 Minutes of Stretching
Comments: A mixed bag of a day. Trained at Max Fitness. As I have mentioned before, a long time member that lifted there and had brought in tons of equipment left unexpectedly last Sunday, taking there stuff with them with no advanced notice. Now I had known they had taken most of the chains and the ssb that they had made. But I didn't realize how what else they owned that they took with them. They took all the rubber mats, the 6" deadlift platform, the squat box and the glute ham raise machine. So kind of a dick move, especially when quite a few guys are halfway through a meet prep and use that equipment. So a lot of improvisation tonight from myself and the other guys. They were using makeshift blocks and plywood and foam mats for their squat box. I didn't have any platforms for deadlifting and after a bit of troubleshooting, we made some out of plywood, mats and duct tape. That ate up a considerable amount of time. So I started doing my thing but I noticed on some of the reps, it felt like something was in "slowing down" my start. Turns out that by pushing out on the platform, I was pushing into the plates so the weight had to overcome that friction before coming off the ground. I fixed that issue for my last three sets. Good for a 30lbs PR for the single and 1 more rep with 495lbs. And this is with a wider stance to boot. Next up was a zercher harness lift. Now my plan was to do a narrow stance box squat with the harness on the high setting on the low handles but that turned out to be physically impossible. My femurs are too long and I'd have to sit completely upright (which defeats the purpose of this lift) instead of having the bar in front of my shins. Need to play around with the harness more but I was short on time and at my wits end. So I opted for a different variation which is pretty much a rack pull with band tension with the harness. I didn't check what the height was but I the bar was just above my knee cap (to mimic a video I'd seen). I didn't know the band tension until after my workout so I started very, very light (well it felt heavy just testing). Severely underestimated my strength as it only got tough at 315lbs and 365lbs. Definitely a keeper, I'll try out a straight version of this some time. With no ghr machine, I did light, strict style reverse hypers. I have only done the momentum version and felt like it did jack squat. I figure that doing them strict will get my lower back even stronger (especially with how long my legs are). So a long, late night. Went home to stretch.
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did you mistype and call normal sumo pulls stiff leg? if not, how would a non stiff leg pull look for you?
ReplyDeleteI meant stiff leg. If I were doing a non stiff legged pull, I would keep my butt down and push out to the sides more and bend my legs to initiate the lift. I realize that it looks like I am starting lift with my rear down but that is not the case. It's something I do to get a little stretch reflex in my hamstrings before the pull. I do the same thing for suspended goodmornings. Hope that helps.
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