yeah, shoving the hips back is what Mike Robertson recommends and probably what I need to work on.

http://robertsontrainingsystems.com/...nian+Deadlift/


The lat EQIs:
http://robertsontrainingsystems.com/...ay+to+Stretch/
That's done on a foam roller. The pec/flye version - I haven't found a good picture of that one, but basically its the same with your arms at 90 degrees to your torso. You're supposed to do a weight that you can hold for at least 30 seconds and not more than 2 minutes.

DL
405*3, 415*3, 425*3 (+10)

http://www.youtube.com/watch?v=irB0WqHgJMw


cable rows
210*5*3

DB step ups
50*5, 65*5, 70*5


DB low incline presses
75*5, 85*5, 90*5 (+5)

face pulls
75*10*3

ab rollout ISO using barbell
27.5 seconds, 30, 25

KB swings
44*8*5, 62*8*5, 70*8*5

lat EQI - 75 sec
DB flye EQI - 75 sec

Your shins are making the bar roll forward right before lift off, which is probably bringing it forward of your center of gravity, making the lift harder. Your hips rise a bit before the bar anyways so you don't even need to set up with your hips that low (low hips = shins angled forward more). Keep the bar close, don't move the bar, set up higher, pull.

Read this:
http://startingstrength.com/resource...63&postcount=2

thanks

7/11

squat
305*5, 315*5, 320*5 (+5)
Vid links coming as soon as they get uploaded.
http://www.youtube.com/watch?v=-Pdk-mvOfpo
http://www.youtube.com/watch?v=D2my5wVzwD4


bench press
225*5, 245*5*2 - got the last rep and maybe could have done one more, but I dont want to go to failure because my shoulders are tight. Getting them worked on (ART) in a couple days. I rolled my pecs and front shoulders with a medicine ball before doing the work sets and that made them feel pretty good.

RDL
315*5, 335*5*2
Vids coming. I tried sticking my butt out more this time. Hopefully my form was better.
http://www.youtube.com/watch?v=cj-DSThmq_c
http://www.youtube.com/watch?v=TelKW_396xA


chinup ISO
25s, 21s, 21s
I took the rubber grip things off the pullup bars on my power rack and put some athletic tape on them. My hands felt like they were glued to the bars. This made it go better - the rubber grip things slid around before.

pnfd2
tall kneeling cable lift

MB slams
15*15

lat EQI - 80s
flye EQI - 77s

7/14

new workout

DL
425*1, 425*2, 425*1, 435*1
was going for doubles & failed. Disappointing, but I changed my form a bit, so not too disappointed. I did what theblackkeys suggested. Hopefully my form looks better. Doing it this way felt fine, but I didn't feel quite as strong as when I bent my knees more. Vids coming.


barbell rows
185*5*3
I dont have much experience with these. Form check vids coming.


DB step ups
65*6, 75*6

DB mid incline presses
65*8, 75*8

face pulls
75*10*2

lat EQI - 90 sec
DB flye EQI - 70 sec

ab rollout ISO using barbell
30 seconds, 30, 25

KB swings
44*8*2, 62*8*3, 70*8*2, 80*8*3

DL 425X2

DL 435X1

BB row 185x5-1st set

BB row 185x5-2nd

BB row 185x5 3rd

At the very least if you set up old style just make sure the bar isn't getting knocked forward and rolling.

Or perhaps a slightly wider stance would help you get into a better position? I dunno.

It just feels a bit different so far. I'm going to try it again next time I DL & see how it goes. If I dont feel as strong again and it doesnt feel right I'll mess around some more. Maybe it'll just take a little getting used to.

I have considered trying sumo style, which I hadnt had near enough flexibilty to try before, but I might be getting close to being able to do that now. My old trainer, who DLs 600+ at 198 bw does sumos.

I didn't mean sumo style but a little closer to shoulder width than you usually do. But of course, if you fancy them try it out.

right - I didnt think thats what you meant, but I've been giving some thought to that as it would allow for a more vertical back angle and maybe a shorter ROM, while also getting my knees out of the way. I just dont know if I'm flexible enough to do them.

your squat looked like really good form to me. i think you could use lower weight on the RDL so you can go lower but maybe i am wrong...

Thanks for the comments.

This is one of my main resources for RDL form:
http://www.tmuscle.com/free_online_a...n_deadlift&cr=

I think that getting the hips back and feeling the hamstrings & glutes pull is more important than having a greater ROM, but I'm not 100% sure. Anyone else have opinions on this??? I've heard somewhere that you shouldn't focus on how low the bar goes.

I'm not sure if I'm getting my hips far back enough.

I agree with you cha

7/16

I did a short session of my typical foam rolling mobilization, followed by the Buchberger 12 program for shoulder rehab/prehab. Its a pretty good little workout by itself - not exactly for muscle building or cardio, but kind of like mild cardio with the added benefit of strengthening & stretching the small shoulder muscles.

1 - side lying abduction
5 lbs * 30 reps per side

2 - plus
30 reps
this is like a pushup plus, without the pushup part

3 - field goals
3 lbs * 15

4 - concentic/eccentric ER
5 lbs * 30 reps per side

5 - modified empty can
5 lbs * 15

6 - T-curl-alternate pronation/supination with hand (light tube)
30 (15+15) per side

7 - subscapularis pull (light tube)
15 per side

8 - ER standing (light tube)
15 per side

9 - bilateral blackburn 3*3
2 lbs * 15 * 3
this is by far the hardest exercise in this program imo

10 - standing 3 way
3 lbs * 15
I'll use 5 lbs next time as this was not hard

11 - dynamic blackburns
15 reps
I do a set of 10 of these every time I warm up before lifting. 15 is kind of hard.

12 - scapular end range
15 reps
easy.

I was happy with how easy a lot of these seemed, 1, 2, 4, 10 and 12 especially, compared to several months ago when I was doing this program more regularly. Obviously a lot of the other stuff I've been doing both pre-workout and after my heavy lifts has been working.