DL: 3x5 @280lbs
Assistance: Hip Thrusters 3x10@95lbs, Russian DLs 3x10@65lbs
Dead lifts felt most excellent today. I said in my previous posts that the assistance work seems to really be paying off and I felt it here again. I had been doing some research in regards to different assistance exercises for each different lifts and found some excellent resources from guys who know much more about it than myself.
Resource 1
Resource 2
Anything Jim Wendler says regarding getting strong is gonna be good. The assistance work was done extremely light because whenever I have typically done these exercises I always go with too much weight and end up regretting it later. I could have definitely done MUCH more weight with the Russian DLs but would have destroyed my hamstrings. The Hip thrusters are a totally new movement and I wanted to be sure I had the technique down right.
The reason I chose these exercises for assistance is due to the fact that I believe my struggles int he dead lift are due to my lack of strength and inability to fully engage my glutes and hamstrings into the movement. I don't ever really feel sore there and I think that is a huge problem. The part of the movement that is lacking is the beginning of the pull at the bottom of the lift. I am going to throw in some good mornings because I think those will help out as well. In regards to the last movement of the dead lift I think I am doing OK. I do think I could get a stronger grip and strengthen my external obliques and erector spinae muscles. I think strengthening these will keep my back locked tight during the initial pull and help maintain that connected feeling between legs and back. I will keep reading to learn more and maybe one day I will be strong again.
Cheers!
Something for your enjoyment, because Rippetoe is the fucking man.
http://startingstrength.com/articles/weightlifting_strength_rippetoe.pdf
No comments:
Post a Comment