Deadlift workout 9-19-03

[Finn]

As requested, I will be posting my weekly dl workouts.

Sumo dl off floor with Appollan's (sp?) Axle
135x3
225x3
315x3
385x3
420x3
All reps were strong with good speed. As I did a meet only 5 days ago, I went easy today. I'll be adding in some (1-2 additional exercises) assistance work starting next week. My next meet is looking to be December 13, and it will be a full 3 lift meet.

bw = 258

Finn

[mega12]

Consider rack deads after your deads off the floor, start your rack deads at the weight you finished with from the floor, and hit 2-3 sets of five, adding every set, and every week... give it a try I thin you'll like the results..
Mega

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[nitroed]

hey I'm going to use that one sounds like something good to try, thanks bro. Not a huge fan of the rack, but doing it after reg. deads sounds like a good idea. Sumo? Are you into powerlifting? If not go ahead and do it if you just don't want to switch back to normal, but keeping a stance with your feet +-15 inches apart will benefit your body greater as a bodybuilder. I think you can go just as heavy pretty much, but it's just a suggestion.

later

[DTD]

But I'll say this one again...HYPERS HYPERS HYPERS!!!...

The rack deads are wonder-frickn'-ful for your sticking point, and I really believe in the hypers for the lockout...

I swear you'll like 'em if you do try them, Finn...

[nitroed]

what do you mean exactly when you say hypers, curiously?

[DTD]

I was talking Finn into doing some weighted lumbar hyperextensions for the spinal erectors, the longissimus, the spinalis, and the iliocostalis...Done off of the Roman chair...

I prefer to do them with a 25 lb. plate in my hands with my arms folded across my chest...I tried putting the damn thing on my head, but me tender bald bean doesn't like that at all...

Some ppl. swear by good mornings for the same purpose, but I haven't had the same results w/those for PL that I have w/hypers...

Louie Simmons patented the Reverse Hyper machine, which, if you ever have a chance to use one, is a REALLY incredible piece of equipment...Not too many gyms have one, though...I have only seen one in my life...It's kind of difficult to descirbe, but the idea is that you lie face down on a wide padded bench that extends to about your waist, with your feet hanging down perpendicular to the plane of your upper body...And then you hook your heels into a pair of straps, if I remember the damn thing correctly...Then you resist the weight and lift your heels up from the 90 degree position through the ROM to parallel to your upper body...

If that description makes any sense, I would be amazed... <img src="http://www.massmonsters.com/infopop/emoticons/icon_rolleyes.gif" alt="Roll Eyes" width="15" height="15"><!--graemlin:-->...

Either way, hardly any gyms have one, so regular Roman chair hypers would be fine...

[duckbutter]

reverse hypers can be done on a regular roman chair. to add wt either use ankle wts or you can use a short piece of chain, wrap it around you ankle and thread it threw the oly plate and around t he other ankle. use a caribiner to close it.

[duckbutter]

two arm kettle bell swings are also greaat for gain "lock out" strength, they teach you to pop your hips fwd and contract the glutes and abs. this is a very powerful exercise, do it for reps it makes for great cardio too.

[Finn]

I've played around with rack pulls, but the problem I run into is that with my wide stance (30-35") I don't really fit in a power rack, and it just feels weird to me! Once I pay for the new drive hub for my '99 Grand Am, I am going to rig myself a chain setup to help break through the sticking point. Unfortunately my gym doesn't have a roman chair, but we do have one of the Nautilus ab/back machines. Functionally it appears to hit the back in the same manner as the hypers. I'll give it a spin next week when I pull again.

Fin

[DTD]

Try out old uncle Arthur's ab/back machine...Hell, it's better than not doing them at all...