So in my ongoing quest to lift a combined 1000 lbs between deadlifts, bench press, and squats, I am continuously looking for ways to tweak my training program.
I'm very religiously (fanatically, obsessively, maniacally, etc) following the 5/3/1 conditioning program that steadily, slowly, and progressively adds weight to each of 4 main lifts (Deadlifts, Bench Press, Squats, and Overhead Presses). See my blog bit.ly/1gqWRAh
Aside from the 4 main lifts, one does various assistance exercises to strengthen any weak areas, for example you do bodyweight dips to help Overhead Presses, or dumbbell rows to help the Bench Press.
In the past 3 months, I've improved on all my lifts, although the truth will be revealed when I enter my next Powerlifting Competition here in DC. Last October, I lifted a combined 915 lbs (see blog; bit.ly/1dkQH6K
). The next meet is in February.
I've been having trouble with Deadlifts. It's actually my best lift (I pulled 355 lbs in Oct), but I'm not seeing as much improvement as I expected, so I decided to add a new Assistance Lift to help strengthen my lower back, glutes, and hamstrings
Well, well, well, well, WELL!
The key to doing Assistance Exercises after the main lifts, is to go light on the weight, but to do 5 sets of 10 repetitions. Since this was a new exercise for me, I did it with just a 45 lb barbell after doing 12 sets of Squats (last set at 265 lbs for 8) and 5 sets of 10 deadlifts at 185 lbs.
I loaded up the Youtube video on my phone for the morning commute, then kept my form just like the gal in the video.
WOW! It was an incredible stretch in the hamstrings and glutes and they just got my whole posterior chain humming....singing even!
My leg are still humming....Good Mornings are a keeper!!
Have a great night Spark friends!