Workout - Sunday 21/10/12

Today's workout was about studying technique, especially for deadlift.  I have seen some footage of my technique for this movement and I round my thoracic spine in the beginning of the concentric phase.  The reason for this is I am allowing my shoulders to fall downwards as a begin my lift, rather than packing both them and my lats in the set-up phase.  Doing this not only helps to activate the lats big-time, but it allows you to keep your chest out and forward for the lift, and to maintain a neutral spine throughout the movement.  With this emphasis on technique, I dropped off the load to a mere 75.5kg - this is a more manageable weight for study.

Note how the shoulders are forward of the bar here - the hips are not back enough.  Shoulders are also not engaged, and the chest is facing downwards.  This puts a lot of pressure on the thoracic spine and across the rhomboids and trapezius.

Look, I know he's just a kid, but this is exactly what so many people do wrong in the deadlift.  At the middle phase of the concentric movement his legs are already straight, the shoulders are forward, the chest is downwards and the thoracic spine is rounded.  Too much stress on the thoracic and lumber spine, and a herniated disc or two at 12 would be a disaster.  His coach should be sacked.

Terrific set-up position.  Shoulders are above the centre point, chest forward, head up and hips way back.  Using a trap bar is a great idea, too.  Smart lady.

Warm-up

Joint mobilization routine.
3 sets of Y-T-W-L with 2 kg db.
Shoulder and chest mobilization/activation with resistance cord.

Chest

Bb bench press warm-up set - 55.5kg.
Bb bench press - 3 sets x 6 reps at 70.5kg.

Legs/back

Deadlift - 3 sets x 6 reps at 75.5kg.

Back/arms

Superset

3 sets

Seated row - x 10 reps at 45kg
Assisted chin-ups x 10 reps at 25kg.

Core

2 sets

Crunches x 20 reps.
Bicycle crunches x 20 reps.
Prone hold for 1 minute.

Warm-down

Foam roller for 10 minutes.