Getting stronger is cyclical. Some days are good. Some are bad. It's the same with movements. Some you're good at and some you just aren't. After yesterday's killer pullup day, I was a little humbled by this morning's workout. It was the first move in a few weeks that I had to sub-out... backsquats. Ugh.
I've been doing this move for years, but it requires a shoulder rotation that I haven't quite reached yet. I was cautiously confident when I started packing on some weights to the bar. I know I am built for this move, but I just don't have the flexibility in my shoulder yet. I did a set of 3 at about 100lbs (not very much weight for a back squat). I was excruciating.
Easy to be hard, hard to be smart. I decided to call it and try my hand at deadlifts. Good thing I did. I PR'd at 190lb! Yay. This move has haunted me forever. I can never seem to get very heavy, but get me a little bit angry and a lot focused and see what I can do!
There were a few tweaks that I made to finally get this pull:
- push my knees out when I get into position to pull
- raise my butt up, until I feel the pull on my hamstrings
- deep breath, super tight core
- pull bar into shins and straight up body
- allow slight bend in back (I've been trying to keep my back in straight line, this change was key)
- get really loud!
WOD
Deadlift
125 (3), 135 (3), 145 (3), 155 (1), 165 (1), 175 (1), 185 (1), 190 (1)
3 comments:
heck yes!
Nice lift Adrienne!
That's a pretty beastly number there!
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