does your gym have a reverse hyper? or a 45 degree back extension?
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Making the switch to powerlifting, Gobuckeyes 2017 log
- Thread starter Gobuckeyes0122
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does your gym have a reverse hyper? or a 45 degree back extension?
We have a GHR and 45 degree back extension.
weights/bands with the 45 degree back extension should treat you well for those areas
Thanks will do.
Sumo power!!! lol I killed it today on sumo deadlifts. Worked up to 415 which was suppose to be my conventional weight for today. I was going to drop my weights down since I switched until I got used to it but surprisingly I think I'm strong sumo style. I really like it. It's taking some time to get it down, but I really think I might stay with it.
Squats today, 1x3 415. Form was good, I've really been working on it. Now I'm trying To work on my speed with squats and deadlifts. I sometimes don't go fast. Especially with my deadlift, I'm working on creating speed off the floor.
Deficit pulls, banded pulls. The platform in my gym doesn't have pegs for bands. But I'll either drape a red or purple mini band over the bar, or use to shorty bands and put your feet through the bands and you get your banded deads in.
We don't even have a platform for deadlifts lol I started doing deficit tho. I'll try that feet through the band trick tho. I like that idea
Between deficit pulls and the bands you'll increase speed from the floor.
Bench press day, 1x3 315. Everything was good until my last rep on 315. I'm glad I have a spotter bc for some reason instead of pressing back and up I pressed forward and up. It drifted way out from and the spotter had to help pull it back in for me. Didn't really help lift it but helped it come back. And for some reason my right knee is feeling funny. It doesn hurt, it feels weiRed when I bend it, like my knee cap wants to rub against a bone. Idk
Wonder if starting deficits has any correlation to the knee? Easy on those bad boys, no fun when they give out...
It doesn't hurt at all. And it only felt funny today when I kicked my feet back on bench and had my tip toes on the ground. Idk what it is but I'm probably going to take it easy for the next 2 weeks on squat to be safe.
Definitely doesn't hurt your knees. Just start off on a 45 pound plate. And pull like you normally would.
Yoga, foam rolling and cardio today.
Overhead press day, 1x3 210. It went up easily. I'm pretty sure I could get 225 next week but my program calls for 220 so I'm going to stick with that and try 225 in a month or so. I've been foam rolling my back the last 2 days at it feels awesome!! I'm going to buy one for at home, and start doing yoga again. I was doing yoga but quit, I think it really helped me.
I foam roll my back every day. Twice a day. I have a stiff rumble roller. I love the spikes on it. They really get into the trigger points.
The one at my gym is smooth. I want one like you got.
Rogue fitness has them. I have a small that I carry in my bag and the longer one for home.
Well I messed up. I slipped in the locker room at work yesterday and twisted awkwardly and hurt my back. It was already tender but it really hurt after. It hurt to stand up, and I was in a lot of pain. It got better as the day went on by I still went to the doc. He said I'm ok, but my back is really tight and my knee is ok too.
So I sumo deadlifted today but only worked up to 225-275 and I did mostly singles and doubles, I worked on form. It was hard at first but now my back feels good, I wanted to up the weight but didn't want to press it. I probably won't squat Monday, I'm just going to take it easy for a week. Fucking sucks too but I don't want to seriously injure it.
So I sumo deadlifted today but only worked up to 225-275 and I did mostly singles and doubles, I worked on form. It was hard at first but now my back feels good, I wanted to up the weight but didn't want to press it. I probably won't squat Monday, I'm just going to take it easy for a week. Fucking sucks too but I don't want to seriously injure it.
