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Old 05-05-2011, 07:44 AM   #1
Abaddon
Abaddon
is scrutinising your form
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Join Date: Dec 2010
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Default Form critique and workout advice: Help me fix my Back and Shoulders routine

Here's what the routine looks like in it's entirety


...and here's what I did today.
Deadlifts w/Hexbar
12 reps @ 40 kgs - warmup
6 reps @ 80 kgs PR!!
6 reps @ 90 kgs PR!!
6 reps @ 100 kgs PR!!

Lat pulldowns wide grip
12 reps @ 80 kgs
8 reps @ 80 kgs

1 arm bent over rows
left 10 reps @ 50 kgs
right 10 reps @ 50 kgs
left 10 reps @ 50 kgs
right 10 reps @ 50 kgs

Straight arm lat pushdowns
15 reps @ 30 kgs
12 reps @ 30 kgs
10 reps @ 30 kgs

Seated rows
15 reps @ 75 kgs PR!!
12 reps @ 75 kgs PR!!
10 reps @ 75 kgs PR!!


GRADE: C+
In a nutshell, here's why.
Total workout time: 75 minutes
Total working sets: 13
FAIL.

I only started doing deadlifts about a month ago, and I have all this time been thinking I can tack 3 or 4 sets of DLs at the front of this workout, then go ahead and do everything else the same; same loading, same reps etc. Today really drove home that this routine is too hardcore for me, at least for now.

I was pretty fatigued after the deads, and I was really, really feeling it come the bent over rows... none of this is new, of course. But this time I scrapped the 3rd set of lat pulls, and I didn't go to max effort on the rows (10 rep sets instead of 12).

Even with these changes, I was weak. So weak. I spent too much time recovering, and too much time moving plates around besides. Normally, I'd be setting up for the next exercise while recovering. With this routine, 5 or 6 sets into it I'm already so screwed I new a few minutes just to sit and get my breath back!

And of course I didn't get the whole routine done. I missed the face pulls at the end I was fully intending to stick it out and finish, no matter how long it took. How wrong I was; I ran out of time and had to eat my PWO in the car! Way, way too much dicking around with plates and equip. Plus, the weather was threatening rain and needed to get a tarp over the contraptions before I left so. Bleh.

I need to swap around some exercises and/or drop a couple of sets. It's gotta be the deadlifts making this a 16 set MAX workout. For now.

Finally, here's a vid of my deadlifting. Please critique (and apologies for the camera not getting the floor; even though I am using 1 1/2 inch paving bricks to rest the hexbar on, I still think it's not quite the height of a 25 lb Oly plate... so essentially these are all deficits. I think.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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