1) Ab work, speed deads, rack pulls, pulling off plates.
2) Cut alcohol, soft drink and fried food out of my diet.
Starting 14/07/08
- More steps to follow, but working on one thing at a time.
Notes:
I've been stuck at 465 since before knee surgery in late '06. Pulled 465 at least a dozen times, both conventional and sumo. Pulled 600 from the knees, and yet I've never done 500 from the floor. Time to focus, it's only 35lbs.
Trying to work on my weaknesses. A lot of them are directly related to my bodyweight, so I'm trying to get that under control before I pursue my other fitness goals.
I would definitely add Good Mornings to your regiment for a strong Deadlift.
You may also want to try switching up your stance, e.g. if you do conventional, try sumo, and visa versa. You will use different muscles then you normally use but it'll all help your GPP.
__________________ "The greatest happiness is to crush your enemies and drive them before you. To see his cities reduced to ashes. To see those that love him shrouded in tears. And gather to your bosom his wives and daughters." --Ghenghis Khan, 1226
I suppose I could start doing some GMs again. I've done them a little in the past but never with any substantial weight. Not sure where I'd slot them into my training; my lower back is already going to be getting a lot of work.
Rack DL: 125x8, 225x5, 315x3, 405x2, 455x1, 475x1, 500x1, 405x5 - Pin #19, just below knees.
PC: 5x135x5
DB Row: 2x95x8
Lat pulldown: 3x155x10
Notes:
- 500 felt heavier than I thought it would, but came up fine.
- Fitness is terrible. PC's hard because of it, and it effected my rows. The dumbbells felt about 50lbs heavier than they were.
- Body doesn't seem to like training anymore, big headache set in about half way through
- Ripped a bit of skin already.
Pin pulls are good, they'll teach you how to strain correctly.
BTW, i hit a 505 DL in the WNPF Championships this weekend @ 238. I broke the state record (georgia) for 242 Raw Open class.
__________________ "The greatest happiness is to crush your enemies and drive them before you. To see his cities reduced to ashes. To see those that love him shrouded in tears. And gather to your bosom his wives and daughters." --Ghenghis Khan, 1226
I'm mainly doing the rack pulls because I've been struggling a little with lockout. Thing is, I have a feeling it may be a result of being weak in the start of the lift, leaving me out of position for lockout. I'm trying this for 12 weeks, if it doesn't work I'll re-think things.
Today's training:
AM:
20 mins bike, 20 mins incline walking
PM:
30 mins bike, 500m row (1:40.5), 15 mins incline walking.
Notes:
- Went this morning then realized I was supposed to meet someone at night, too. Ah well, no harm done.
- Sooo unfit. A single 500m sprint on the rower floored me.
Congratulations man..woot woot
