Tag Archives: deadlift

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Video: Deadlifts and Squats

I had 190kg triples in my head for today, but that wasn’t to be.  Not sure if I’ve just lost a bit of strength or maybe I just haven’t recovered from deadlifts on Monday…

We have lovely new iron plates in the gym which is nice.  But they definitely feel heavier than the old rubber coated ones, the 20’s are a little shorter too, so maybe that is my excuses for being weaker this morning?

For some reason I lacked the ability to count this morning as well.  In my head, 2 20kg plates and a 20kg bar was 40kg.  Then when I thought I was pulling 170, it was 140…

I also discovered today that deadlifting with a big buckled belt is considerably more comfortable if you spin the buckle around! No more digging in to my belly :)

The plan was to alternate between heavy squats and light deadlifts and heavy deadlifts and light squats, but I’m still trying to get the weights right so didn’t feel like I hit the right amount of volume today.  Wasn’t helped by me testing low bar squats, which I did without bicep pain for the first time in months!

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Video: Paused Olympic Squat, Paused Deadlift, Romanian Deadlift

I’ve avoided low bar squats for about a week now as I try to help my bicep tendinitis heal, they still nag me a little bit – but nothing like they did before.  I thought I’d give Olympic High Bar Squats a try today and I was able to squat without pain (whoop!).  Weight wasn’t very heavy at 100kg so I added in a long pause at the bottom to increase the difficulty a bit.

I’d planned to do 3 sets of Paused Sumo Deadlifts afterwards, the idea being I’d save my lower back (as I’m deadlifting twice a week) but with my rubbish sumo technique it didn’t make much difference so I switched back to conventional for the last set.

I did Romanian Deadlifts instead of Stiff Legged afterwards to try and get a bit more work out of my glutes.

Finished off with 3 sets of leg curls and extensions with a relatively light weight but 15 reps with a good squeeze.

Paused Olympic Squat

8 x 100kg 220lbs (with belt)
7 x 100kg 220lbs (no belt)
8 x 100kg 220lbs (with belt)

Paused Sumo Deadlift
8 x 130kg 286lbs
8 x 130kg 286lbs

Paused Deadlift
8 x 130kg 286lbs

Romanian Deadlift
8 x 100kg 220lbs (no belt)
8 x 100kg 220lbs (with belt)
8 x 100kg 220lbs (with belt)

Leg Curl
3 x 15

Leg Extension
3 x 15

 

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Video: Upper/Lower Split workout

I’ll do a proper video blog about this when I have some free time, but in the meantime – here’s what is happening…

If you’ve read my blog or watched my videos before you’ll have seen my constant moaning about bicep pain.  I’m finally doing something about it.

What aggravates it the most is any type of back squat.  I’ve played around with different bar positions and hand angles but what ever I do, as the weight goes up, the pain comes.

But it isn’t limited to squats, bench press, overhead press, any kind of pull with elbow flexion also irritates it.

The plan is, work an upper/lower split for 2,3,4 weeks.  Remove back squats, limit other exercises that cause pain and work on some of the causes of the pain in the first place.

What do I think has caused it?s

  • Lack of shoulder mobility and chest tightness
  • Overuse from too much heavy pulling
  • Not listening to my body when it needs a rest

I just wish I’d done this MONTHS ago when it first kicked in :/

Today’s workout had me feeling out reps/weights.  Some of the exercises I haven’t done for a while and when I have the reps have been much lower so it will take a few sessions to get the right weight.

Front Squat

3 sets, 8 x 100kg 220lbs

Paused Deadlift

3 sets, 8 x 130kg 286lbs

SLDL

3 sets, 8 x 100kg 220lbs

Welsh Dragon Curl

3 sets, x failure

Leg Press

1 set, 31 x 200kg 440lbs

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