Yo time to get down to business:
Warmup: Jarovek Complex
Workout:
Tabata Something else: 20 seconds work, 10 seconds rest, full 8 rd work-through on each exercise:
Aaron:
Pullups: 7/6/5/5/4/4/3/3
Pushups: 25/15/8/5/4/4/5/5
Situps: 9/9/11/11/10/11/10/12
Squats: 17/16/13/13/15/13/13/14
Total Reps: 302
Kristen:
Pullups: 11/8/6/4/5/4/4/4
Pushups: 17/15/12/10/12/10/8/10
Situps: 10/13/14/13/13/13/12/12
Squats: 16/15/14/13/12/13/13/14
Total Reps: 350 (Just wow)
Deadlift work:
Aaron:
135x6 61.3kg
225x5 102.3kg
315x2 143.2kg
345x4 157kg
385x1 (PR) 175kg
400x1 (PR) 181.2kg
Kristen:
135x3 61.3kg
135x4 61.3kg
135x4 61.3kg
165x4 75kg
185x3 84kg
200x1 (PR) 91kg
I would like some feedback on these deadlifts if possible. Want to make sure the form is ok...
And here's Kristen's..
Sorry that I couldn't get the video to rotate :(
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Hey guys!
ReplyDeleteGood job on the workout, both of you! Quite the pain when doing those tabatas isn't it? Holy fuck Aaron, congrats on the new PR. That's a huge fucking leap! Grats to Kriste's too. I'm not sure what her old one was :)
Ok feedback on deadlifts. First of all, you're both looking great. You're not doing anything dangerous, which is the most important. There are a little fine-tuning to do though.
I'm not sure, but noth of you can lean a little bit forward. The barbell is supposed to be just behind your shoulders, not just below. It's a little hard to determine with the tilted vid and all.
Both of you have the top position as your "base" position. That's not a regular deadlift, it's a romanian if I remember correctly. The deadlift means that the weight should rest on the floor, go up to full extension and then down to rest on the floor. This works well as long as you're not going to push a high rep-amount of them.
Aaron, chest up, ass out. If your flexibility allows, try to put your ass out a bit and chest up to allow a better lumbar contraction.
Kirsten, the one thing I would like to point out for you is that your base position back looks great. You lose it a little bit on the way up, which is fine but try to think about keeping contraction if you can.
I would like to repeat that both your forms look great! There's just a few minor improvements.
Both of you are looking great. Fuck I want to go over there and just work the hell out with you guys.
/S
Oh another comment.
ReplyDeleteKirsten, if you feel like you can have a couple of more goes on the deadlift after you've done a 1RM - go for it. If you need to lower, do it. Women have a tendency for higher amount of endurance on their high weights (or so says mr rippetoe). If you can, try to use that strength and it should give you a higher development.
Thanks for the feedback Simon. I'll watch some of Ripptoe's stuff on crossfit. So do I need to get closer to the bar, and bend over and have my shoulders a bit ahead and then just stand up? I watched a few times and can't totally see what changes I should make.
ReplyDelete<3 AP
ps, my lower back is owchies tonight lol.
ReplyDeleteHey bro! I'm not 100% sure that you're doing it wrong. The angle was a liiiittle bit hard to determine. Here's a link that shows what I mean: http://www.mensgarage.com/fitness/exercises/deadlift-benefits/
ReplyDeleteIf you look at the picture, you see where the barbell should be compared to the shoulder. It should be aligned behind your traps, at the top of your lats. It looked like you had them aligned with your traps. I'm not 100% sure about it though. It's one of the thing that I noticed on my own dl when I video'd it.
Hope that helps!
<3