Three and out...
Exercises that is - not downs...
Going off of my Occam's Razor article for Pavel's newsletter yesterday I would like to share my training from yesterday.
Keeping it simple:
Jump Rope x 5 minutes
Floor press alternated with Pull-ups
Floor press 205 x 6, 225 x 6, 245 x 5,5, 265 x 5
P-U 80# x 3,3,3 , 70# x 3,3
Deadlift with 35# plates extending the pull
375 x 5,5,5
That was it - upper body push, upper body pull and a full body pull. The jump rope at the beginning is a warm-up/foot strengthening drill.
My main goal coming up is the AAU meet in December in Las Vegas where I will be lifting in the deadlift only competition. And after having a peak at Pavel's upcoming newsletter (snail mail version) - I realized that I had left out my deadlifts using the 35# plates. This is just enough of an extended range for me. When I go back to the 45# plates it really does feel like a shortened pull and I am able to wedge super tight at the beginning of the lift.
What I see people do with the extended range DL is go too deep and lose the groove of their DL. You can go too deep in trying to do extended range pulls. This is a case where just a bit will do. If you go beyond your DL groove and round your back or change the lift - you will lose the carryover to your goal activity.
So for now I will be hitting the 35# plates DL (a light day like yesterday and a heavier day) and hitting the floor press to work on my tricep and lockout strength for the bench. After Dec. it will be time to hit the big three again and get ready for a full meet and my ultimate goal of hitting Raw elite.
Simple is as simple does.
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