Thanks for the advice @MarkKO@losthog@kckfl349. I’m going to dedicate some time to doing more explosive RDLs and kettlebell swings.
@kckfl349 what was your rep scheme like for the kettlebell swings? I really want to try these out. I’ve done some research and these were one of the top exercises for improving lockouts apparently.
I was using a 70lb bell, but started with a few sets of 6-8 till i got the feel down. Every couple of weeks I would bump reps by 5. I was in the range of 3 to 4 sets of 20. They get your heartrate up too but they definitely helped with activating hips and glutes.
They feel solid, my concern is that after I did the explosive rdls and KB swings my lower/mid back and hammies felt the main Doms. I didn’t feel any doms in the glutes (which I am presuming is my weakest point right now). It makes me question if I am doing them properly, although I do my best to hinge then shoot the hips forward.
I think KB swings and RDL both attacks the posterior chain pretty good.
Disclaimer because I do not know that much about it.
But for glutes try some of these instead: (don’t know if this link is accepted)
@mortdk I actually took a look at Matt krocs program and I have to say it looks very solid. Very aligned with what I want to do (more submaximal but still tough).
To me the 5x5 days was the hardest, and the 5x1 day the easiest.
I haven’t really tried maxing out, but on the last day and the last single I did 2 reps with my former very grinding and very taxing 1RM that was after 2 or 3 singles with the same weight… And it was smoother and stronger. It helped me I think.
@idontbrag123 I dont ever really recall getting DOMs in my glutes with the KB swings either but definitely had soreness in the posterior chain. I really tried to focus pushing my hips through as hard as i could and kinda letting the KB float if that makes sense.
Abysmal session to say the least. The weight had me beat before I got in the gym. Pulled all hook up to 485 and realized there was no way I was hitting 520 tonight and let it go. The funny thing is the weight actually moved solid up to 440. It’s just one of those days where you just feel drained. I think I’m in dire need of a deload. I’m not sure whether to jump into Matt krocs program or attempt 520 after the deload. We will see. 505 was a PR for me, and I’ll take it, but overall I made many mistakes that culminated in a resounding fail. Time to deload.
Edit: Decided I’m gonna deload then start Matt Krocs program. Even if I do manage to hit 520 I think it would honestly be a waste of time when I could be getting stronger.