chiro says to take it easy. I was only kind of listening to him but after today I am deciding to really do that now. so I guess I will only be doing "speed" pulls with no more than 315 to keep my back from getting all locked up and having me limping the rest of the day. I guess I will just try to do them as explosive as possible, and do that for the next 7-8 weeks until the meet then take the weeks off when I go home and just do recovery type work. hopefully those 7-8 weeks before the meet I can start getting in some RDL's because my back wont be so fucked.
all these deads are done with the stiffest bar in the gym, and done at about a 1 inch deficit. I figured make it suck up until 2-3 weeks out from the meet.
135x5 overhand
175x3 overhand
225x3 overhand
275x2 overhand
working sets
315x3
365x3
410x4. should not of gone for the 5th rep.
overhand hold
275x10 seconds. 2 sets
roman chair back extension
25x15 4 sets.
glute bridge
205x15 4 sets.
GHR
15 reps bodyweight. 4 sets.
pull down abs
150x10 4 sets.
chiro says do bird dogs and planks 3 sets. 15 seconds each.
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