Deadlift (no belt)
315x3 @ RPE 7
365x3 @ RPE 7
405x3 @ RPE 9
365x3 @ RPE 8
365x3 @ RPE 8
365x3 @ RPE 8
Good Morning - High Bar, Arched Back, Moderate Stance
135x8 @ RPE 8
135x6 @ RPE 8
135x5 @ RPE 8
135x5 @ RPE 8
Leg Press
400x10
400x10
400x10
Jonda Sit-up
5; 3; 2?; 2?; 1?
Paflof Press
Bands x 6/6
Bands x 5/5
Bands x 5/5
Notes
-Very hard for me to guage my RPE with no belt on the deadlift. I could easily pound out more reps, but right now I'm basing my RPE off reps with "good form." I also reset after each rep.
-135 is plenty on good mornings when performing them strict. I've always hated good mornings. I think my all time PR is 295x3. I'm going to be patient and build up my lower back musculature.
-So I totally isolated my abs tonight for probably the first time ever. Time to get serious with the core work. I did these with Chris. Its funny to see a guy with a 700+ deadlift struggle with a single rep.
Pallofs are no joke. My first time doing them (wrong) I remember having to use a sumo stance with 25lbs.
ReplyDeleteAt IFAST, I think I started them in either half kneeling (split stance) or tall kneeling, and focusing on pushing my hips through, squeezing my butt, and getting tall.
You can switch it up, to.
IE: 20lbs for 20 secs, up to 30 secs as a progression.
Then you can do "clusters" with a little bit heavier and do like 35x5x5 (35lbs x 5 secs 5 x clusters).
And move up to then a standing (shoulder width) stance.
So you hold it with your arms extended for 20-30 seconds? I did like a two second pause.
ReplyDeleteWe did them standing. I just copied the MR video I saw. I definitely felt it working the opposite side like I thought it should, though I don't know if I could isolate more.
Well, I guess I am thinking more of a Pallof ISO
ReplyDelete