rAv,
I've done a few of them before. Will consider adding them back in, ty.
---------
In the DL setup I seem to have been missing raising my chest up to get my back (lower back) tight. I felt the difference in lower back tightness for the first time today while messing with setup. I had 145 on the bar for rows and was just working on setup and when I'd get it right (I think) the bar would start lifting off the ground without even trying to start the pull. #4 Below, specifically. We'll see tomorrow and in the future if this makes a big difference, I hope it will. But yeah in general my DL setup process was **** and too much winging it to be consistent and good.
Quote:
Originally Posted by Aidan
I think the rip setup is hard to beat:
1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot (not the mid-instep).
2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.
3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.
4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS - LIFT THE CHEST TO SET THE BACK ANGLE.
5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until lit locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.
7/5
Climbed, got really close on 2 other 6/7s that I previously thought I couldn't do. Stuck a few moves that surprised me.
7/6
Bench 3x5x185 2x3x195. Felt stronger on bench than I have in a while.
Rows 4x8x145
OHP 3x5x97.5 3x117.5
Chins 13,11,8,6 ss Flys 4x8x25lb slow focused on pec contraction
BW dips 10,8,6
Tough/good workout, was trashed by the end.