- Squats: 315*3 325*3 335*2 345*2
- Split Squats: 165*3 185*3
- Rack Hip-Thrusts: 315*4 405*2 425*1
- Power Shrugs: 315*6 405*5
- Hanging Power Cleans: 155*3 185*X-stafished 135*10? 135*13? 135*3 135*3
45 minutes
I need to bring my lower back strength up. I need better form on my good mornings; and then after I get that down I should move the weight up rapidly. Right now I only can do about 155 comfortably for a few. Your weight on them should be fairly close to what you squat, so obviously my lower back is the weak link there. Love the hip-thrusts, but forgot good mornings this session. I did the power shrugs since they're a great patterning movement for hanging power cleans. Then I tried some hanging power cleans and it didn't go well. Was cursing at the top of my lungs and throwing shit, which had the nice effect of making other people clear out from around me and let me workout in peace. Dropped down to 135 and none of the reps really felt right until the last one. Felt like the bar was floating upwards as I came up onto my toes, and then I just sort of floated below the bar, and my biceps were completely unflexed the whole time. I think this is so hard for me because I'm used to rowing & deadlifting heavy, and with both of those you're really pulling with all the muscles you use. Try deadlifting with limp forearms/biceps sometime and tell me how it goes. I'm just going to pound 135 or so on these until I get it down.
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