Deadlift doubles up to 545x2, miss @ 605, 585x1
RDL 315x8x2, 365x6, 405x4, 455x4
Strict ohp against choked efs mini bands 135x3x10
DB side raises 35x10x2
DB bent over raises 35x10x2
Speed ohp's felt pretty good. Shoulder is still stiff but getting better. Was supposed to do some other stuff too but I was pretty pissed about the deadlift. Seems it has been on a downward spriral for the last 6 months and I just can't figure out why. Everything else is increasing but deads keep getting harder and my low back seems to pick up more and more of the load. Ugh. I haven't videotaped any pull slately but I should have taped the 585 to see how it looked. I've got a big feeling I'm leaving the bar way out front which is what's stressing my lower back so much when the bar is at my knees. I watched a few videos of me pulling before and I notice two things that I used to do that I don't now:
1) I used to sit back before pulling
2) I used to lock my lats in tight before pulling.
My mental cues used to be: set feet, place hands, sink hips, chest up, contract lats, explode.
Lately the motions I go through are: set feet, place hands, sink hips, chest up, explode. By contracting my lats I think that's what's keeping the bar in close and keeping my chest/shoulders up. I have no idea why I've gotten away from it, but I think this is the reason. If I had some video of recent heavy pulling, I'd ask for opinions but its useless to get a critique if you guys don't know what I'm talking about. Here's a few of my older videos for reference.
http://youtu.be/ItpHM7EpX3E
Going to be changing my training around. I don't really feel a huge "explosiveness" carryover from the olympic lifts and while I think they're fun I just don't see how they'r helping me at this time. My speed work and throwing volume gives me the explosive training I need. With that said, I have a long term goal I want to hit in the gym and I need the extra recovery time. I want to squat 700 and pull 800 raw (belt/wraps). It's a long term goal (3-5 years) but I think it's doable. I just need to factor in recovery. I'm still going to throw but I'll be dialing back the throwing volume very shortly and I'm never going to be a 20+ games/year pro HG athlete so losing strength during season due to 3-4 weekends in a row of throwing isn't forseeable for me. I was making great progress in early 2012 with the program I was using, which was a 3day/week Westside protocol. I'm going to modify it a little bit so it's not so confusing and the layout is as follows. I've been paying attention to my body with regards to nutrition and while I may be "restricting" calories, I'm not counting them. I'm merely eating when I'm hungry and not eating when I'm not hungry. I don't do physical activities after 1pm so after 3pm I don't have any carbs unless I do some form of cardio in the evening, upon which I'll have some gatorade or something for recovery's sake. I'm also going to really start working my active recovery. Foam rolling, stretching, etc. It's time to get serious. I've got work to do.
New training schedule:
WEEK1
Monday = ME lower
max effort back squat
front squat 3-5s
gms 3-5s
sumo pulls 3-5s
step ups
pullups
band leg extensions
Tuesday = ME/DE upper
max effort bench
incline bench 3-5s
speed overhead 8-10 triples
ohp 3-5s
ring dips
band pull aparts
band face pulls
band push downs
Thursday = DE lower
speed front squat 10-12 doubles
speed conventional pulls 8-10 singles
dimel deads 15-20 fast
rows
shrugs
curls
band leg extensions | WEEK2
Monday = ME lower
max effort conventional pulls
back squat 3-5s
front squat 3-5s
gms 3-5s
step ups
pullups
band leg extensions
Tuesday = ME/DE upper
max effort overhead
ohp 3-5s
speed bench 8-10 triples
incline bench 3-5s
ring dips
band pull aparts
band face pulls
band push downs
Thursday = DE lower
speed back squat 10-12 doubles
speed sumo pulls 8-10 singles
dimel deads 15-20 fast
rows
shrugs
curls
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