Yesterday, we started a six week cycle working on Diane (21, 15, 9 reps each of dead lifts and headstand push-ups). The first three weeks we are going to work on position, the second three weeks we are going to work on strength. This video shows a little bit about what we talked about in class (although, I didn’t wear my special outfit to class) and a demo of good position, why we think it is a good position, and setting up and keeping the position at “game speed.”
A quick note about weight selection. In this video, I am using 80KG for the workout. The last time I DLed heavy, it was 140 KG. The prescribed amount is 102KG (or 225 lbs). I think you will have the best results if you use somewhere between 50 and 66% of your DL 1 rep max (1RM). However, if you can only keep a straight back with just a bar, but you can “DL” 315 lbs, my challenge to you is take the time to address your position. I can guarantee in a few months you will PR on more than one lift and, more importantly, have much less a risk of being hurt.
Tomorrow, we will explain some mobility drills we will focus on for the next 6 weeks to improve your DL and power.
Way to go with this video,Saul — great instructions on how to keep a straight back – Saul will show you guys some good stuff in class so be ready! As he says, if you’re willing to TRAIN, then you’ll get stronger and perform better. That often means lightening up the weight so you can work on TECHNIQUE!
Let’s see some folks train!