Happy birthday Steve!
Work up to a new 1RM
Then, after 5 minutes rest…
Load should be 85% of your day’s max, and rest between sets should be exactly 60 seconds.
Keeping your spine in a neutral position while under load is the key to avoiding back injuries. Whether you’re sitting at your desk or squatting 10 bills, the cumulative effect of a poor position will have negative consequences on your health for the rest of your life. The deadlift is one of our greatest barbell movements for improving your capacity to keep your back in a positive, power-producing neutral position. But exercise doesn’t exist in a vacuum. Sometimes form breaks down.
So what now?
We keep lifting. Take yourself just outside of that perfect position and force those spinal erectors to fight for position and THAT’S where the strength comes from. Train consistently in perfect form and sacrifice gains in your fitness. Push just beyond comfortable, just beyond perfect and that’s when you start to see results.
Watch – “Insight Into the 2011 CrossFit Games” with Greg Glassman – video [wmv] [mov] Read – The Mystery Of The Giant Planet Hidden In Our Solar System
Eat – Double-Pork Stuffed Chicken Breasts
“We fail at the margins of our experience…” says Greg Glassman, founder of CrossFit. Pointing out that when we ignore experiences, or opportunities to improve on weaknesses we fail to truly become our best possible self. This is a thought that has been bumping around in my brain a lot lately. How do we truly identify our weaknesses, knowing full well that we want to avoid them at all costs?
What are your weaknesses in our gym? What movement do you loathe most?
I know mine: back squats.
Back Squat Hater,
Xena is leery of your deadlift position.