by Sheaf daddy on Mon Jan 21, 2008 7:30 am
ok - I did a stupid thing that has - thankfully - no long term effects. I did a max effort day on DLs on Wednesday and then again on Saturday. I basically do 3 lifts. DLs from 6 inch blocks, DLs from just above the knee and shrugs. All with a straight bar.
Being 6' 4" and having tight hips from an old (November 9th, 1985 partial dislocation) injury prevent lots of pulling from the floor so I save that for my cleans and high pulls. I always get asked about round back vs. flat back pulling as well. I try to pull with a flat back but having a barrell chest prevents true flat back pulling. When I lay on my back and put my elbows on the floor with my elblow bent at 90 degrees my wrists don't quite reach my chest. Just reaching forward results in a partial rounding. Genetics are a bitch. Also, I have loose joints so I cannot strap up. The acting of squeezing my hands hard and slightly bending my elbows keeps the muscles tight enough so they don't pull out. Again, Genetics are a bitch. An issue I was to remember later.
So no belt, light wraps on the knees to keep them warm (ace bandage knee braces I throw in) my gym may not be a barn like Rich's but it gets chilly. Elbow wraps to try to keep the elbows from stretching out of joint.
DL from blocks - 45x10x2, 135x8, 225x5x3, 315x3x2, 335x3, 355x3, 375x3
DL from the knee - 225x5x3, 315x3x2, 405x3, 455x3, 475x3, 495x3, 515x2 (PR - woo-hoo)
Shrugs - Here is where I got stupid - I tried to strap up. at 405 My wrists and right elbow stretched. The bar bent, then it started to lift, then my wrists stretched, I tried to grip harder and pull anyway (dumb) and I felt my elbow pull.
Genetics are a bitch. It honestly hurts most when I type. so I will be squatting and stuff for a week. Good times.
Trish: Colin go get your bike and put it away!
Colin: Okay but someone is going to swoop down, stop, take a picture and sell it on the internet.