02/03/2013 Dead lift day
Warm up
Dead lift: un equipped. Wearing shorts, t-shirt, Valeo belt, and Converse shoes
135 X 2
135 X 2
185 X 2
185 X 2
225 X 2
225 X 2
255 X 2
275 X 5
275 X 5
275 X 5
Standing good mornings: Bending to about 45 degrees, stopped on the pins
bar X 5
115 X 5
115 X 8
Lat pull down machine:
2 X 8
Seated rows:
3 X 8
Bent over barbell rows:
135 X 5
135 X 5
Standing barbell curls:
bar X 5
95 X 5
95 X 8
Dumbbell shrugs:
45 x 8
55 X 8
70 X 8
90 X 8
Hyper extensions: 70 lbs barbell
2 X 8
Lying leg curls:
2 X 8
Hamstring exercise: Lay on the floor, put these discs under your feet (they slide on carpet)
2 X 8
Hip abductors/adductors:
2 X 15
Glute press machine:
2 X 8
Planks
Lying leg raises
Reverse hyper extensions off a box
stretched
I learned something about my dead lift form this workout. After watching some videos online of people pulling sumo, (I like to pull conventional), I realized I have been setting my hips TOO high before I start pulling. So I'm setting up to pull sumo but am pulling conventional. Today I made sure to lower my hips before starting to pull. This felt like it made a big difference. I felt like I was in the grove better pulling this way. And also, it set my shoulders up to roll back as I pull up. So I think I'm going to keep pulling this way. I forgot how hard it is to do reps of 5 on dead lift! I was breathing heavy after the 3 sets.
My back has been REALLY tight this past week. Its more in my right glute and hamstring. the tightness there is BAD. Tried to do more hip, lower back and ab work today.
It helped a little. Idk why everything is so tight. I didn't do a lot of ab and lower back work the past two workouts because I was so tired after the workout. So that might be why.
