today was deadlift day.. found a lot of issues.
80 x 3
85 x 3
90 x 10 new PR again!!!
however the PR did come with some cost.. firstly i noticed that towards the final reps my calves started to hurt which i am guessing means that instead of me pulling back, i started to lean forward in order to get the weight up, the weight definitly shifted from my heels to my toes ( bad mistake, i should have dropped the weight and called it a set) however i wasnt in the mood to fail ( also a bad mistake, ego gets the best people sometimes). So i continued and noticed even more troubles. This time during dead lifts the weight really smashed my lower back instead of a lot of the pressure going on my hamstrings and glutes. It still seemed and felt as if i had the arch going, but it may have looked very different. The bar still smashed my shins and i held it close, but i noticed also that when it got to my knees it moved forward instead of sliding over and running up my thighs ( definitly going to have to fix that if i wish to avoid lower back injuries) might of been because my arch started to come undone. Next week i will only do reps that count, not going to risk an injury this early on. Also i may have to do more warming up.. i only do about 2 sets of warm up combined with stretching before hitting the main sets.
anyhow, accessory exercises were not too bad.
kroc rows ( first time doing them and was impressed with the results i felt)
1 x 31 @ 15 kg
1 x 19 @ 15kg
not going to move up a weight until i can push out 15kg x 50 reps in one set, but it was definitly good.
next were good mornings.
1 x 10 - 15 @ 30kg
1 x 10 - 15 @ 40kg
1 x 10 - 15 @ 50kg
1 x 13 @ 60kg ( new PR)!!
i changed my form a little on goodmornings. moved my grip in a lot more and i now notice something that im doing wrong in squats. Its my grip, usually i use a wide grip with about 4 - 5 fingers away from the end of the barbell but today i moved it into the round cirlces with my pinky on the end and i noticed that i was able to push my shoulder blades together a lot easier which i believe gave me a lot more control. This time as well i used louie's advice about only going to the angle that you set up deadlifts and i believe that it hits the lower back a lot more.
the weakness found during good mornings must definitly apply to my squats! the wide grip must force me to round my back during the push up of the lift and make it twice as hard as it should be.. will definitly try next tuesday on squat day and see how it goes.
overall the session wasnt too bad, but i definitly need to look at my dead lift technique more and study where i am going wrong otherwise i fear im going to get a lower back injury.
might also start doing some conditioning work ( i walk about 40 - 80 minutes per day ( takes me 20 mins to walk to uni and 20 to walk back) ) but walking really isnt that taxing on the system. SO might start waking up a bit earlier and jogging down to the local park and do some sprints, im starting to get out of breath quite quickly. GOMAD diet is lowering my cardio vascular system, but easily fixed.
update on weight: currently weighing in at 76 - 77kg! nearly at my goal of 85!