Training Log

Max Effort Lower Body

Conventional Deadlift with the Texas Deadlift bar. This bar is longer than normal and thinner. The flex when you pick the bar up is greater then a regular bar. This mimics doing a block pull or a rack pull

-worked up to a single at 440lbs

Followed by front squats with a pause at the bottom.

-5x5 at 185lbs 

This was all done at my new gym called The Rack Athletic Performance Center. Located in Atlanta, Georgia. Check us out on Facebook and online at www.therackapc.com

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How to Avoid Shin Splints and Runner’s Knee

Spring is upon us! The weather is getting warmer and we are all excited to venture outside. Running and hiking are great exercises for all fitness levels. As you begin to run or hike more each week, the volume and stress on your body increases. It is key that you allow your body to adapt to this increased activity. There are many different types of overuse injuries. Recognizing the signs and symptoms early and treating appropriately will allow you to stick with your exercise goals and not be sidelined by injuries. 

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Snatch Grip Deadlift

The Movement

The snatch grip deadlift is an amazing tool. It will challenge you, strengthen your start, and build your back. Still use all the mental cues, such as spreading the floor and keeping your chest up. Just like in the article Deadlifts, The Other Nectar of Life. Use this as an accessory lift or as your main movement. You will want to use a hook grip or straps to take your grip strength out of the equation once it gets heavy. This will allow you to focus on keeping your back tight. 

On Another Note

My training day took a detour when I was lucky to be accompanied by a friend of mine who rocked the house. We started out with snatch grip deadlift and I quickly had to go to a conventional stance in order to keep up. The weight continued to grow on the bar. I tapped out after 455lbs and became a motivator and bar loader as "J" continued to defy gravity. We had some crappy yellow straps, that were a pain to wrap up on the bar. "J" was having trouble getting the grip right. One strap he yelled! After a failed attempt at 535lbs, I found some better straps to use. 5 minutes of rest and some hype, 535lbs got ripped off the ground and locked out. Damn good day for someone who hasn't deadlifted in a long time!