Warm up:
Pull thrus
Band Abduction
Hip Mobility
LAX Ball glutes and hips
Suspended SSB Good Mornings.
We set these at the height for the shorter guys, felt like i was moving it a mile.
Barx3x3
170x3
220x1
260x1
280x1
310x1
330x1
350x1
260x5
170x5
Im not even gonna front like i kept good form on these. I couldnt really get into a wide stance, straight leg position with the pain in my leg, so i did mine with a close stance and a bit of a knee bend. Wasn`t happy with the form, really, but it is is what it is. I still felt better today than I have all along. Constant vigilance.
PM
DE Lower/ Squat suit practice.
warm up:
Pull thrus
Band Abduction
Hip Stretch
GHR 2x7
Squat
Barx2x2
added 120lbs of chain
Added size 50 metal v type king squater, straps down, loose belt for all sets
Barx2
60kgx2
100kgx2
120kgx2
130kgx2
140kgx3x2 speed work
150kgx2 speed work
160kgx2 suit practice
170kgx1 suit practice
ME Lower/ the day i completely fucked up those pulls.
Warm up:
Abduction
Pull thru
hip mobility
Rev. Avg Band Pulls/ the disaster
60kgx1
100kgx1
140kgx1
160kgx1
180kgx1
200kgx1
220kgx0000000 suit on, straps down
220kgx0000000 straps up
This was infuriating. Id never pulled in a suit before, but I’ve pulled that in straight weight raw, in the past. My technique was awful on these. I’m going to upload video, anyone with any advice on having their DL suit not cripple them, fire away.
First off, that gym is awesome. Is it in the bottom of a castle?
I hate tight deadlift suits. I would much rather have a looser one with less pop than have to get into the “cat taking a shit” position during my set-up. If a looser suit is not an option for you, there are a couple things you can do from the looks of the video.
Get down to the bar the same way you are going to come back up. If your bent/rounded over during your set-up, you are not going to magically get into a good position when you start to pull. So, next time, keep your torso as upright as you can and drive your knees OUT to get down to the bar. Once you can get your hands on the bar, pull on it a little bit just to get your hips set. If you can get some of the slack out of the bar when you get set, it will make the pull much smoother. This will be awkward as hell the first couple times you do it.
Once youre set up, don’t pull until your back is arched. The best advice I ever got about using a deadlift suit was, do the opposite of what the suit wants you to do. Youve got to have a very strong back to be able to arch in a tight suit.
To sum it up, knees out to get to the bar, pull your hips down to get set, arch hard, destroy weights.
[quote]StormTheBeach wrote:
First off, that gym is awesome. Is it in the bottom of a castle?
I hate tight deadlift suits. I would much rather have a looser one with less pop than have to get into the “cat taking a shit” position during my set-up. If a looser suit is not an option for you, there are a couple things you can do from the looks of the video.
Get down to the bar the same way you are going to come back up. If your bent/rounded over during your set-up, you are not going to magically get into a good position when you start to pull. So, next time, keep your torso as upright as you can and drive your knees OUT to get down to the bar. Once you can get your hands on the bar, pull on it a little bit just to get your hips set. If you can get some of the slack out of the bar when you get set, it will make the pull much smoother. This will be awkward as hell the first couple times you do it.
Once youre set up, don’t pull until your back is arched. The best advice I ever got about using a deadlift suit was, do the opposite of what the suit wants you to do. Youve got to have a very strong back to be able to arch in a tight suit.
To sum it up, knees out to get to the bar, pull your hips down to get set, arch hard, destroy weights.[/quote]
I won’t even be humble about the gym, its fucking awesome. We’re getting a metal militia bench and monolift this week, too. And it’s actually in the basement of bakery haha. Open to visitors (anytime youre in…canda)!
One of my team mates said the same thing about trying to pull in a looser suit. That was actually done with my squat suit ( Metal King V type), I might get another suit just for pulling in. We won’t be doing any heavy pulling again for a couple weeks, but I think I’m going to add some more sets to my speed pulls, the other guys only do 6. I’ll do 10ish and try to implement your set up tips.
Warm Up:
BPA x100
Pulldowns 3x12
Band Dislocation
Band Pec Stretch
Two Board Bench
40kgx3
60kgx3
80kgx3
100kgx3
120kgx3
140kgx1
added size 46 titan katana, my first time in a shirt. this thing is so crazy tight. it drew blood in a couple places, and I had terrible technique with it. just needs to practice, my grip was way too narrow, too.
140kgx1
160kgx1
180kgx0
all were very difficult to touch
Back to raw
127.5kgx6
130kgx6
140kgx3
Warm up:
abdction
pull thru
frog stretch
hip stuff
Free Squat against blue bands. with metal king skwatta, straps down.
Barx2
60kgx2
100kgx4x2
110kgx4x2
Managed to hip dept on the last few, got it on video from the side.
No pulls today.
Lots of assistance
GHR 3x10
45 degree 3x10
Band Abs 3x15
band leg curls 3x15
K-bell swing 2x10x 24kg bell