Sunday, April 12, 2009 by Daniel

In which I discover Windows Movie Maker

Technically, today should be half-volume too. However, I have determined that half-volume strength workouts are just ridiculous, so I cut it short a day early.

Deadlift x 5: 225 - 250 - 280 (pr)
Deadlift x 21: 210 (unbroken)

Sadly, my shoulder is still too messed up to do presses - I made it to rep 7 of the 10-rep warmup and my shoulder was screaming at me. But enough typing! Today we took video:

I've never actually taken video of my deadlifts before. Three things stand out to me here:
  1. My back is actually much straighter than I feared it was, even at heavy weight.
  2. I tend to shoot my hips up too early before the weight leaves the ground, particularly on the first rep of every set.
  3. When the weight gets heavy and I get tired, my shoulders round a bit more than I'd like. I'm not sure how much of this is solvable at high weights, but it doesn't look great.
Then it was on to 3RM cleans outside:

(props to Byers for the soundtrack idea)

Observations: Pretty spry on the 75 and 95, but as the weight goes up over 100 my receiving goes way downhill. It's clear from the bottom of the 75s that I'm tipping WAY forward at the bottom of the squat, and would never be able to hang on to that at heavy weight. More front squats are necessary, but then...I knew that. Also, fast elbows really help. One alarming thing is how hunched my upper back is on the first pull off the ground - that ain't good.


Ev said...

Nice DL PR, Daniel. Good work. And this:
Deadlift x 21: 210 (unbroken)
is just beastific. Very good.

Anonymous said...

In strength workouts if you half the weight you're halving the intensity, not the volume.

Keep the weight but do less sets, i.e. if you normally do 5x5 including 3 work sets, do 3x5 including one work set.

Just a suggestion :)

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