- Deadlift (Cluster Set): 425*1,1,1,1,1,1,1,1,1,1
- Hanging Power Snatches: 135*1 150*1 155*1
- Power CLeans: 185*2 205*1 215*X
- Glute-Bridges: 315*3 405*3
- Ab-Wheel: 12
45 minutes
I always thought the idea of a cluster set on deadlifts was a bad idea. It is. It's just too much stress on my lower/mid back. I'm still sore typing this up two days later. Was shot for the o-lifting afterward. Need to get better on cleans, I think I'm doing what I used to do with snatches, which is bringing the weight too far out in front of me, almost like a ballistic front raise or something, and then snapping the weight back onto my shoulders. So since that piriformis/glute-medius pull/whatever as I noted before some exercises hurt, like leg-pressing, and glute-bridges. I haven't tried them in a few months, so decided to test it out. It still hurts a little bit, like a shocking/stabbing pain in the lower back that shoots down my left leg still. But it's about 80% reduced from last time I did them! So that's good. I could do them regularly again if I so chose to. Yaaaay
I always thought the idea of a cluster set on deadlifts was a bad idea. It is. It's just too much stress on my lower/mid back. I'm still sore typing this up two days later. Was shot for the o-lifting afterward. Need to get better on cleans, I think I'm doing what I used to do with snatches, which is bringing the weight too far out in front of me, almost like a ballistic front raise or something, and then snapping the weight back onto my shoulders. So since that piriformis/glute-medius pull/whatever as I noted before some exercises hurt, like leg-pressing, and glute-bridges. I haven't tried them in a few months, so decided to test it out. It still hurts a little bit, like a shocking/stabbing pain in the lower back that shoots down my left leg still. But it's about 80% reduced from last time I did them! So that's good. I could do them regularly again if I so chose to. Yaaaay
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