Training Log - June 25 2008 (AM)

Huh, had fun today.

After warm-ups:

Snatch-grip deadlifts:

45 lb/20 kg (empty bar) x 3

Minimal rest

95 lb/43 kg x 3

1 min rest

115 lb/52 kg x 3

3 min rest

165 lb/74 kg x 5

90 sec rest, followed by 20 sec 1-hand planks (both sides), and another 90 sec rest

185 lb/83 kg x 5

3 minutes rest. While waiting did sleeper stretches, psoas stretches.

205 lb/92 kg, 3 sets of 5

3 minutes rest. Did elbow touches/side planks of 20 sec for each side while waiting.

Romanian deadlift:

165 lb/74 kg, 3 sets of 5

3 min rest, did side planks, psoas stretches, elbow touches while waiting.

Notes:

1) Snatch-grip deadlifts are dangerous for your manhood. The position of the bar at the end of the concentric phase depends on whether you're the typical long-limbed Caucasian/long-torso'ed Asian. But in general, with a snatch-grip (wider grip than next-to-thigh normal grip deadlift) the bar ends up higher in position. In my case, the bar was right at my pubic level. Make sure to squeeze your glutes hard to prevent finishing the move with lower back extension, so that you achieve a straight line when viewed from the side instead of a curve (it's bad for your back too). You don't want to accidentally hump a heavy metal bar with your balls. Just imagining it hurts.

2) My grip sucks. I noticed that when doing the last set of snatch-grip deadlifts and Rom. deadlifts my grip was giving way. During the last set of Romanian deadlifts I was even forced to let the bar fall to the floor first, turning it into the standard deadlifts instead. Grip work is something I might need to add.

3) Deadlifts attract attention, because during the eccentric phase you will create a lot of noise when the bar hits the floor (not applicable to RDL's). It's better to do these during AM, where there aren't a lot of people, especially the casual gym goers like the old makciks who come to have a relaxing workout.

4) Deadlifts can really scrape the skin, as the bar is basically touching the shin before you lift it to get the greatest leverage and aid in keeping a neutral spine. This is especially painful during the eccentric phase, as you tend to lower the bar a bit faster (the concentric phase is the one that really works your whole body anyways).