I started a Westside routine yesterday with DE bench. Obviously a few kinks to work out, I did a few things wrong, but no problem. Today I did ME squat. I chose trap bar deadlifts as my ME exercise for 3 weeks, and warmups went great. I worked up to a max, and on the top single I had a few problems:
The trap bar started to rotate out of control near the top of the lift. I was using the grips even with the bar instead of the raised bars, which I suppose might have something to do with it. I wanted to use the lower grips to increase ROM. Is this wrong? Is it safer/more reasonable to use the raised grips instead, despite a lesser ROM?
My spine erectors were trashed by this. I locked out, but began “caving” on the descent. I dont know if it was from the problem mentioned above, or weak spine erectors, or both. I can only assume that regular deadlifts would trash them even more. I would take this as a sign that I have some serious work to do strengthening the spine erectors and posterior chain as a whole, via goodmorning variations, GHR’s, hyperextensions, etc. Is this correct?
Any advice would be appreciated, Westside training is confusing as fuck!