Definitely want to work towards multiple works sets above 600.
Going to look at dropping the 455 and ultimately would love to get rid of the 545 set too.
Nice pulling.
yup, just do it. Drop 455 and 545 next time you DL imo. I typically go 2 plates x 5 x 2, 3 plates x 3 x 2, 4 plates x 2, 5 plates x 1, 6 plates x 1 as my warmups.
If you're pulling 605 ez, I would do your same warmups up to 405, then do 495x1, 585x1 and jump to whatever you think you can do after that. I'm assuming 615+.
Definitely feeling the company xmas party from the night before. First set at 200 was slow and grinding. Refocused and got a lot more aggressive the next 3 sets and they were all fast and strong.
Took a BP lesson on Monday. OK on some of it, terribad on leg drive, tightness mobility. Was pretty burnt from that for this session, but was able to put what I learned to work and hit strong work sets.
12/17 Max Intensity Singles
Due to work, had to push DL from thursday to today.
135/10
225/5
315/1
405/1
495/1
585/1
615/1 post injury pr/gym pr Got slow and sloppy at knees, drifted out.
630/0 Head not in game. Bar drifted out and I got to my knees. Bad lift. Put it down.
585/0 Same as above
585/1,1 Good sets
Today was interesting. Mix of good and bad. After 615, I got really distracted by a couple people talking about nothing and it took me out of my head. At those numbers, I need to be focused, aggressive and ready when I lift. Was definitely frustrating. Which after I tanked the next set at 585, I used that to help get me refocused.
I also need to be focused on the work and stop pushing for prs. I should have hit 585, 615, then maybe another 615, then 585 or just 585's after the 615. These are not max outs. They are max intensity sessions and the idea is to hit work-sets in the 90% and above range.
You have a little slack in your setup. When you lower your hips before the pull, I think you should get them back so that your hamstrings tighten up before you pull. It looks like you squat the weight off the floor before you pull now.
Seeing as how you finished this despite the fact the bar got out away from you on the right side, you have plenty of strength to pull significantly more than this when you get everything right. You're strong enough to pull 625+ for sure and probably 650+ when everything is locked in. The lockout looked strong once you got past your sticking point.
Some good cues that might help on the setup:
long arms with lats engaged
chest up
hips back
push through your heels
Cha, Noted. Working on it. Rewatched with your notes in hand and was surprised how loose I was on that. Thank you!
Before I post workouts, thought I might post something interesting.
Spoiler:
On my way to work, couple doors down from my house, I see this on the road and think "wow that looks like a rattle snake"
Then I was like Oh **** that is a rattle snake!
With all the young kids living nearby, my four included, I felt I had no choice and had to kill the poor thing. So i ran it over with my car...twice...to no effect.
There were several landscape guys nearby standing off to the side watching. One of them had a shovel, he took a shot at it but didn't get close enough...so I go out and borrowed the shovel and went after the snake.
As soon I got close, it coiled, rattled and struck out a couple times....Even though I live in the sticks, I am a city boy with no idea if this **** is standard or not...was definitely wondering if I would be winning a Darwin award at that point. I took a few swings at it from what felt like a safe distance and missed all of them...Just thought FML I need a longer shovel...
Finally got it enough to slow it down and then was able to quickly remove the head. Again felt really bad about it...not the snakes fault.
Can honestly say that was scary AF and, although I knew I had an obvious advantage, wasn't necessarily a sure thing that I wouldn't be in the ER trying to explain to my ER nurse wife (who was working that day) how I managed to get myself bitten by a rattlesnake.
At the end of the day, It's Florida...
I guess we've been fortunate so far...only thing we had to deal with prior is a juvenile aligator in our run off pond.
Hard to see but it's head is sticking out of the water...
Too many warmup reps too close to your work sets wastes energy.
