10-22-2015 Deficit Deads [video]

UGHHH.......I suck at these. Which means I need to do them more and suck less at them. So, there is my plan. Suck less.

Stair master:

3 minutes. That's it. Thought I was going to have a heart attack. I guess I need to add these in more too. These was a really shitty movement morning for me haha

Deficit Deadlifts:

135 x 8. The bar is so much further away pulling conventional and deficit. I miss my sumo 225 x 5 315 x 3 365 x 3 405 x 1 455 x 1 x 2. In the grand scheme of things, these didn't feel to hard. But, with the death rattle I got half way up (it was way worse of the first one) I thought it was a good weight to stop at.

Deficit pulls are up there near the top of my weakest lifts list. Still gotta do them! 455x1x2. This is the second set. I have my headphones in, which is a huge nono when you train in a group setting. Since there is no one else in the gym I was listening to the newest podcast from @barbellbusiness I love the mix of #6sigma and the gym ownership. Shout out to @unshavenultron for blending two things I am passionate about in a beautiful way!! #elitefts #squateveryday #powerlifting #theschoolofgreatness @elitefts @shannon_lee_larsen @jack.t.o @mindsofmike @barbellbusiness

A video posted by Shane Church (@shanechurch) on Oct 22, 2015 at 2:19am PDT

My mobility seems to be a big factor on these. Getting into position was hard. Having a gut was also an issue.

Leg Curl ssw/ Leg extensions:

I find I have pretty good "feel" of my muscles and I can get a pretty good pump from much lighter weights. People look at Shannon and I funny when we do accessory movements together and use the same weight. 3 sets. 10 reps each leg for the leg curls and 15 reps for the leg extensions.

Back extensions:

This movement is were the ability to feel the movement is awesome I can get a sweet glute, low back and hamstring pump without adding weight at all. Doing the movement with a slow tempo helps this a lot

3 sets. 15 reps, 12 reps, 10 reps.

In conclusion, I sucked at half the things I did today. Making them better will be a short term goal for me now.