Quote:
Originally Posted by Montecore
12/4: ????
Still sick. It's still awesome.
A
DL (x5 @9, drop 5% to @9): wu, 335x1 (8.5), 285x5, 305x5 (9), 275x5x2
B
Bench, 2 count (x3 @8, continue until @9): wu, 235x1 (8.5), 200x3, 210x3, 220x3x3
C
Squat, Paused (x3 @9, drop 5% to @9): wu, 205x3, 225x3, 245x3, 265x3 (7-8)
Not exactly a banner die; tried a bit wider stance/grip for the DL, but combining that with a workout where I'm wearing my chucks instead of barefoot (I'm in San Francisco) didn't work out that well. Was planning to do 325x5 or so, but 305 felt terrible and my knees were caving, so I dropped down and did a few sets at 275. Pretty sure that means both a) my glutes aren't getting appropriately involved and b) I still suck at deadlifting.
Bench was fine. Did pause squats up to 265, which was probably about a 7, but felt a twinge in my SI on the way up so I just called it. Had that same oh **** oh **** oh **** reaction as last time, but I'm just going to do air deadlifts today in whatever conference room I'm in like a total autist and try to keep moving. Not planning on lifting again until after I get back home (so Thursday), but even if it's a little tender, squatting was never a huge issue, so we'll see how it goes.
Might be time for some DL coaching.
You might want to do some glute activation excercises as part of your warmup. Glute bridge, single leg glute bridge, clamshells, etc. to get the glutes firing before you pull. If your knees are caving, you might want to try some strengthening exercises for abbductors and glute medius. Side-lying abductions, clamshells, lateral banded glute walk, etc.