View Workout (Aaron Lin)
Good shit
March 18, 2014 (Afternoon)
Exercise Type: Weights
Comments:
Decided to hop on the Coan Phillipi deadlift program. I needed to do a routine w/ heavy weight but lower volume and this is perfect. Set my current max at 375, probably conservative and set my 10 week desired max at 455. Its gonna have me pulling heavy fucking weight by week 4, so we'll see how it goes.
340lbs for a double. felt decent. used the belt. I find that it prevents me from squatting the weight up and makes me pull with my back more, kinda like a Brandon Lilly/Eric Lillibridge style pull.
Then the program calls for speed pulls at 275lbs for 8 sets of 3. did the first 4 w/o belt then the second 4 sets w/ a belt. I can't really call these pulls "speed" but i did them as fast as I could, especially the lockout.
It's funny how 2 weeks ago I started calling bent-over rows w/ leg drive "Rubish Rows" and now in his newest training video he labeled them as "Rubish Rows". idk if i came up w/ the term first or if he had it all along but didnt publish it til now lol. but i made my rows more similar to the way he does them now. kind of a hybrid between a Pendlay row and a Yates row. Bar starts deadstop from the ground each rep and you yank it as forcefully as u can and I try to hold the contraction at the top and control the eccentric. did 5x8, it was good shit, felt good lat activation.
185lbs for like 4x10 RDLs, good shit
Lying hamstring curls, 3x10 25lbs per leg.
Lumbar paraspinal right side is still very sore and achy but pulling straight didn't aggravate it at all, i didnt even feel it so im happy about that