Recovery after major shoulder repair

[Raigs]

Nice squats. Sucks the knee is aching again. Got to get the muscles all firing at once otherwise the knee will keep clicking. Damn rally wonderful post up there.

[nads786]

Dang I forgot you have that bionic leg brace I was simply referring to this:



I'm sure that works better

[alex2363]

So do I!


He ended up avoiding surgery, but he is a mass of broken foot bones, toes and fingers --- that's the result of his other life as a Jui Jitsu instructor.
That's also the reason why he's great at getting me to do the core and stability work



Well she is a drama queen already!

And we're planning to re-do the kitchen so it will have be granite! (and plastic cutlery )




Yep.........you're a goner Mate!

2nd November 2012

Deconstructing my squat

170lbs

BB squats - oly bar - high bar position
10 x bar
10 x 60kg (132lbs)
10 x 80kg (176lbs)
6 x 90kg (198lbs)
6, 6 x 100kg (220lbs)
5, 5, 5, 5 x 110kg (242lbs)
Used narrow stance because of knee pain

GHRs
10, 8, 8, 6, 5
Hammies burning

Leg extensions Tempo 5:2:5
10, 10, 10, 10, 10 x 50kg (88lbs)
Yeow quads!

Calf presses - horizontal hack
20, 20, 20 x 300lbs

BW lunges and stretches

75 minutes

Late start at work today (just cos I'm choosing not to go in ---- I've got a day in the office and I'm sick of meetings)
I took my time on legs.
I squatted with the oly bar again and I'm starting to feel better about my back position during squats. I worked on keeping my head up, chest out, and weight evenly through my feet --- I realise after yesterdays' BW exercise on the cushions that I tend to lean back on my heels
I still had hammie and glute DOMS from yesterday's pistols and Tuesday's deads, but it felt good after a little warming up.
My left knee is still aching so I used a narrow stance - I don't feel quite as strong but it didn't hurt to squat deep

110kg was good and I'll work on upping the reps
GHRs were hard on my glutes --- I could feel my glutes and lower back getting tired by the last two sets and my hammies were on fire

I took a vid of the last set. I used a small push off from the bench but I try to lift by contracting the hammier and glutes
I know that this is technically not a GHR --- I've seen it called a Russian GHR before --- but it really has helped add mass to my hammies over the last year


TGIF Guys! I'm looking forward to this weekend
There's beautiful weather forecast, the 15 year old is staying with a friend tonight (Woot!) and on Saturday we are going to see the musical Jersey Boys

Have fun at Jersey boys ( my Home town) i heard is really fun.

[Sinaku5]

Theres the vid of the GHR. Those are MUCH slower than how I do it but the way you do it puts a much larger contraction on the hammies and glutes I would guess.

And nice squats - glad you found a way to minimize pain while continuing to squat.

Enjoy Jersey Boys!

[fittofattofit]

GREAT squats my man! loving the videos as well! Those absolutely KILL your hamstrings and glutes!! You must be goin for the striated glutes

Thanks Alex! Nothing like your squatting now but I'm hoping for a good 3pps squat at some stage.
I love the GHRs and my hammies have nice DOMS today

Nice squats. Sucks the knee is aching again. Got to get the muscles all firing at once otherwise the knee will keep clicking. Damn rally wonderful post up there.

Thanks Raigs --- at least I knew what I did that aggravated it so I just have to be a bit smarter next time. I have so many aches and pains at any one time that it just something else to watch out for

Dang I forgot you have that bionic leg brace I was simply referring to this:



I'm sure that works better

Ha........minimalist!

Have fun at Jersey boys ( my Home town) i heard is really fun.

Thanks Alex! All I've heard is good reports (of Jersey Boys that is, not NJ I'm really looking forward to it!

Theres the vid of the GHR. Those are MUCH slower than how I do it but the way you do it puts a much larger contraction on the hammies and glutes I would guess.

And nice squats - glad you found a way to minimize pain while continuing to squat.

Enjoy Jersey Boys!

Thanks!
I go slow and really contract the hammies and glutes while keeping the lower back tight, so that most of the lift and all of the neg is controlled. The aim is to eventually do it all under control without a push-off! Hammies, glutes and lower back all get fired up!

26th October 2012

170.5lbs

Rows

Tennis ball rolling and stretching - Pyriformis and glutes
Thoracic extension work

Rear delt flyes - reverse pec deck Tempo 5:2:5
6, 6, 6, 6, 6 x 61kg (135lbs)
6 x 66kg (145lbs)
Slow - great pump - shoulders felt great

Yates Rows
10 x 60kg (132lbs)
10 x 90kg (176lbs)
10 x 100kg (220lbs)
10 x 110kg (242lbs)
8, 8 x 120kg (264lbs)
6, 6, 6, 6 x 130kg (286lbs)
12 x 100kg (220lbs)
130kg is feeling good


Pendlay Rows
6, 6, 6, 6, 8 x 90kg (198lbs)
Form is feeling good now.

V bar rows
8, 8, 8, 8 x 4 plates/80kg/176lbs
Could feel the lower lats burning

HS shoulder press
20, 20 x 5kg ps
15, 15 x 7.5kg ps
10, 10 x 10kg ps


80 minutes


I started off with the RDFs on the reverse pec deck because some b@stard was in my rack
He was deadlifting with 1pps but at least he was using good from

Starting with the RDFs was actually good --- it's a good exercise to get my shoulders primed and the delts felt 'tight' afterwards

The yates rows are feeling good at 130kg so maybe I'll try with 3pps sometime soon
Pendlays felt great
These were the tips I got last week:
1. Think 'Superman chest'
2. Drop the hips for stability
3. Watch the 'toe curls' i.e. keep the balance evenly through the feet
Putting them into practice meant that the form felt really tight. More reps next week, and then I'll think about bumping to 95kg

V bar rows really hit the lower lats

Today while I was rowing I was checking out my profile in the mirror (as you do ) and I noticed that I have very little anterior delt mass now. My lateral delts and posterior delts have pretty good mass by comparison --- that's the total opposite to most people who have good front delts. I think that because I have been avoiding pressing of any kind because of the RC issues I've actually neglected the anterior delts and this in turn has contributed to my poor pressing, so I'm in a vicious cycle down as far as my pressing.
I was also spurred on by seeing a young guy about the same size as me, repping 3pps on the HS shoulder press. I went over and used the machine and repped half a plate per side
From now on I'll add in some shoulder presses even though they are light and hopefully I'll start to see some mass that might help me do something with my benching

[RyouBakua]

i think your shoulders look good

see pic



and its natural that you wouldnt do too much work on front shoulder/chest exercises due to your surgery

and youre rowing that 286 every single week like a machine!


i notice youre pretty comfortable in that rep range

maybe 225 x 15 or 315 for a double next time?

[pastorpritch]

Looks like a nice, killer shoulder session. I think you'll really benefit from the HS shoulder pressing. Looking forward to your moving up to 3PPS

[Sinaku5]

Andrew - that was a solid session.

I need to throw V bar rows in - they are a great excercise.

And for having such an injury you are doing fantastic. You're lifting heavy as weight and your anterior shoulder is by no means small.

Let us know how the shoulder presses feel

[fittofattofit]

i think your shoulders look good

see pic



and its natural that you wouldnt do too much work on front shoulder/chest exercises due to your surgery

and youre rowing that 286 every single week like a machine!


i notice youre pretty comfortable in that rep range

maybe 225 x 15 or 315 for a double next time?

Thanks Ryou.....I just feel that my anterior delt mass is slipping while my rear delts are growing and that it's making me weaker on the pressing. That being said, I know that I shouldn't try to overwork the front shoulder and chest because of the ops

And I am getting very comfortable with rowing the 286. Maybe I'll give the 3pps a go next time

Looks like a nice, killer shoulder session. I think you'll really benefit from the HS shoulder pressing. Looking forward to your moving up to 3PPS

Maybe if I add 2lbs a month to each side I'll get there in 4 years

Andrew - that was a solid session.

I need to throw V bar rows in - they are a great excercise.

And for having such an injury you are doing fantastic. You're lifting heavy as weight and your anterior shoulder is by no means small.

Let us know how the shoulder presses feel

Thanks! I enjoy the rowing day and I like the doing the V bars after the Yates and Pendlays because I can feel the squeeze along the whole length of my lats. My rear delts get plenty of activation.
After those piddly shoulder presses my left shoulder is a bit achy this morning. I'll persist though and see if I can get some MMC going with the front of my shoulders

[fittofattofit]

5th October 2012

170lbs

RPM/HIIT cycle class

50 minutes

Wide-grip pull-ups tempo 5:2:5
10, 8, 8, 7, 6

Glute-ham/roman chair sit-ups
15, 15, 15

15 minutes

We saw Jersey Boys last night --- it's a great show! We took the kids which made it an expensive night but they enjoyed it as well.
The bad thing is that I remember a lot of those songs from when they were released
My girls knew most of the songs because they get music from the 60s, 70s and 80s inflicted on them whenever we take a long car journey. They even steal my songs from my iPhone now

My legs feel good after the HIIT session today. My left knee was a little sore but cycling is pretty easy on the lateral ligaments
Glutes, hammies and lower back are tight
The plan for this week is to aim for a 180kg deadlift 1RM. Not a biggie here but it's been a long term target since my shoulder ops
I'll be doing chest Monday, arms Tuesday, Day-off Wednesday, Core Thursday am and then the deadlift session Thursday pm
Hopefully I won't psyche myself out

[viennafat]

Great pull day with the shoulder press added in.
I can see why starting with the RDF's would actually be a great start to the session.

Excellent rows as per usual. Would like to see an attempt at 3pps.
I'm sure you could pull a few reps.

I think your shoulders look pretty good considering what you have to work around. But you make a good point that I'm sure is a factor.
I know I've noticed my delts (anterior and medial) shrink since they were basically not hit at all for almost 2 months.

If you can manage the shoulder presses with no issue, go for it.

Nice session today too.
HIIT, pull ups, and GHR's. Nice variety.

I've heard good things about Jersey Boys. I never got to it when it was here in Toronto.
Good luck on the upcoming 180kg dl.

[moshvr]

Still really miring that shot of you man ... legs are crazy. (no homo)

[fittofattofit]

Great pull day with the shoulder press added in.
I can see why starting with the RDF's would actually be a great start to the session.

Thanks Tom! I should do the RDFs first off every time to warm up but if I see the rack vacant I've got to take it. I wish I had the strength to deadlift the 130kg from the floor and then to row it but I wouldn't last too long rowing outside of the rack

Excellent rows as per usual. Would like to see an attempt at 3pps.
I'm sure you could pull a few reps.

I think your shoulders look pretty good considering what you have to work around. But you make a good point that I'm sure is a factor.
I know I've noticed my delts (anterior and medial) shrink since they were basically not hit at all for almost 2 months.

If you can manage the shoulder presses with no issue, go for it.

I'll give the 3pps row a try next week -- probably on Friday the day after the deadlift session. No vids though cos I'm the sure that the form will be a little bit extreme
I've shifted my focus to the rear delts lately and that has meant I've lost that front delt mass. It probably means that I have to up the work rate on the front pulls at the very least, as well as the pressing

Nice session today too.
HIIT, pull ups, and GHR's. Nice variety.

I've heard good things about Jersey Boys. I never got to it when it was here in Toronto.
Good luck on the upcoming 180kg dl.

It was a great show --- I just bought tickets for my parents to see it during the week
The lead singer playing Frankie Valli is from Toronto and played him in the Canadian Show. He did a great job of it as well!

Still really miring that shot of you man ... legs are crazy. (no homo)

Thanks Michael! Yeah.....my legs are solid: I cycled for 20 years. The PL trainer (who is a big dude who can do a 250lb snatch) complimented me on the quads last session

[NaturalPursuit]

how did I NOT see that pic?!?! legs, delts, and arms are lookin THICK my man!!!!

[Raigs]

You got a few days to loosen up start foam rolling now and doing those PT stretches and you will be good

[Sinaku5]

you're killing it with the ghrs Andrew.

looking forward to that 1rm dl!!! you gonna vid it?

[fittofattofit]

how did I NOT see that pic?!?! legs, delts, and arms are lookin THICK my man!!!!

Thanks Alex! That one is form February before I went skiing (and before I broke my leg)
I took a new one today in the same top --- not a lot of difference although it is a crappy pic

You got a few days to loosen up start foam rolling now and doing those PT stretches and you will be good

Thanks Raigs! I've been doing lots of stretching and squatting at work today to try and loosen up! Every spare moment!

you're killing it with the ghrs Andrew.

looking forward to that 1rm dl!!! you gonna vid it?

I'm sort of psyching myself out at the moment
I may get a vid --- I don't think that the trainer will mind, but I don't want to distract myself either!
I'll have my phone with me and I'll see on the day!

5th October 2012

171lbs

Chest

BB close grip benching Tempo5:2:5
6, 6, 6, 6, 6 x 60kg (132lbs)
p!ss weak, but I'm going to work at it!

V-grip pull-downs to chest Tempo5:2:5
170 x 10
200 x 8
6, 6, 6, 6 x 220lbs
Upper chest, serratus and arms hit

Pec deck Tempo5:2:5
8, 8, 8, 8, 8 x 87kg (191lbs) =PR
Strict form on the pec deck

Straight arm lat pulldowns
8, 8, 8, 8, 8 x 180lbs rep PR
Lats, serratus, tris
Really felt good

'Pen'/corner presses
10, 10, 8, 8, 7 x bar+20kg/44lbs
Middle and upper chest

HS bench press Tempo5:2:5
6, 6, 6 x 40kg ps

Thoracic extension work

65 minutes

Just chest today. I decided to stick with the BB benching and go slow and strict on form, and see if I can gradually add some reps and weight
Pull-downs, pec-deck and straight arm lat Pull-downs all felt really good and strong

Pic today.

Nothing special but I think that my legs are getting a bit thicker lately

[Raigs]

Damn man benching a ton of reps. You not messing around. It may be light weight but of you knock out so many reps its going to be just as good.

Congrats on the PRs getting strong.

[nads786]

Solid stuff bro! Whatever happen with that bulging disc you had?

[fittofattofit]

Damn man benching a ton of reps. You not messing around. It may be light weight but of you knock out so many reps its going to be just as good.

Congrats on the PRs getting strong.

Ah well.... the benching is a sideline but I should just tackle it head on and see what I can do despite the shoulder problems. The biggest issue for me isn't really the benching though, it's how to work my pecs hard enough to grow some mass

Solid stuff bro! Whatever happen with that bulging disc you had?

It's still lingering, and worse today than it had been for a few days, but overall getting better. I'm stretching and taking the occasional NSAIDs and it's slowly getting better. The deadlift day on Thursday will be a good test for it!

[RyouBakua]

good chest workout fit!

i see some stuff i normally dont see

and you STILL hit some PRs!



i would probably stick at that weight and just play with tempo/reps





would love to wreck a gym with you

have always wanted to visit australia

i wanna check out those dugouts

[fittofattofit]

good chest workout fit!

i see some stuff i normally dont see

and you STILL hit some PRs!



i would probably stick at that weight and just play with tempo/reps

Thanks Ryou ---- I try to work around the limitations. I know that you're right about sticking at that weight and playing around with tempo/reps......another injury do not want but I always feel that I've got more in the tank on chest day. Legs, back, deads days are totally different!

would love to wreck a gym with you

have always wanted to visit australia

i wanna check out those dugouts

Well if you ever get to Aus, or I get to Hawaii we'll have to do that
(you are in Hawaii, right?)

6th November 2012

170lbs

Shoulders/Arms

Dips Tempo 5:2:5
8, 8, 6, 6, 5 x BW+55lbs
12 x BW+22lbs
BW x 12
Dips to just above parallel and slow

EZ bar curls Tempo 5:2:5
10, 10, 8, 8, 8 x 30kg (66lbs)
Slow - great pump

EZ bar CGBPs Tempo 5:2:5
12, 10, 9, 8, 6 x 30kg (66lbs)

Inverted rows
10, 10, 10, 10, 10
Explosive up, hold at the top
Serratus and bis

Standing triceps push-downs
10, 10, 8, 8, 7 x 160lbs
Strict form - tris burning

UH lat pull-downs Tempo 5:2:5
6, 6, 6, 6, 6 x 200lbs
Really slow.
Lats, serratus, bis

HS shoulder press Tempo 5:2:5
12, 10, 10, 8, 8 x 10kg/22lbs per side

DB hammer curls
12, 12, 12, 12, 12 x 10kg/22lbs each arm

RC stretches


75 minutes

This was a late session for me. I missed the usual 6am gym opening (basically because I just couldn't be f@cked getting out of bed )
I left work early and hit the gym at 5pm. It's always strange to see how different the crowd is at different times ---- compared to the morning session the dudes are younger and more serious about their lifting. I still know them all because these are the same dudes that I see lifting on a Saturday/Sunday morning

I just hit arms and shoulders, trying to keep the tempo slow and the movements strict. I got to do the HS shoulder presses again --- if I go strict on these it's not too painful on the shoulders. As far as the shoulders go: I've been doing a lot of stretching, but I'm sure that the biggest factor helping to free up my shoulder mobility has been the stretching under load that has occurred with the oly bar squatting. My shoulder mobility is much improved, but the downside is that the GH joint is not quite as stable --- my shoulders, and especially the right GH joint, have been 'clicking' like mad lately. No pain, but 'clicking' = wear and tear IMO so I have to be careful

Anyway, I enjoyed the session and the arm and shoulder pump was good
Wednesday I'm planning to take off, in preparation for deads on Thursday

[Sinaku5]

nice session.

yeah personally i like going around 3 am. the gyms all mine and my pre workout works a bit better fasted i think. so i hear u bout the difference in time thing.

Thursday im expecting to be beastly.

[viennafat]

Great chest session yesterday. Good weight and volume on that CGBP.
If you can hit the chest like with the Pec Deck, I think that should really help in growing the chest. That was great!

You weren't kidding about hitting your arms hard. wow!
Dips were great and you hammered the bis and tris. Strong volume!
I guess as long as the shoulders are not giving you much problems and the day after a workout you don't have any weird pains or tightness, that's positive.
Although if the clicking becomes more apparent that may be something to look at.

Awesome work in here, dr.
Time to kill that PT session after a much deserved rest day.

yeah personally i like going around 3 am. the gyms all mine and my pre workout works a bit better fasted i think. so i hear u bout the difference in time thing.

3am? Goddamn... That's hardcore.

[Raigs]

Nice session Fit dips to start off with added weight is awesome! Slowing the pace down provides a good burn as well. For a late session you did awesome

[NaturalPursuit]

First off...new pic shows some THICK AZZ WHEELZ so gratz on that!!!

Secondly, tremendous chest workout and you HAMMERED you arms!!!! must be gettin BIG bro!!!

[pastorpritch]

Those are some crazy slow sets, nice job fit and good job on the stretching ... i think this can be really key for lifting heavy and not getting hurt

[fittofattofit]

Those are some crazy slow sets, nice job fit and good job on the stretching ... i think this can be really key for lifting heavy and not getting hurt

Thanks PP! I've made the mistake of not stretching in the past and paid the price!

First off...new pic shows some THICK AZZ WHEELZ so gratz on that!!!

Secondly, tremendous chest workout and you HAMMERED you arms!!!! must be gettin BIG bro!!!

Thanks Alex! Wheels are thick, arms are OK, but my chest is letting me down

Nice session Fit dips to start off with added weight is awesome! Slowing the pace down provides a good burn as well. For a late session you did awesome

Thanks Raigs

Great chest session yesterday. Good weight and volume on that CGBP.
If you can hit the chest like with the Pec Deck, I think that should really help in growing the chest. That was great!

You weren't kidding about hitting your arms hard. wow!
Dips were great and you hammered the bis and tris. Strong volume!
I guess as long as the shoulders are not giving you much problems and the day after a workout you don't have any weird pains or tightness, that's positive.
Although if the clicking becomes more apparent that may be something to look at.

Awesome work in here, dr.
Time to kill that PT session after a much deserved rest day.

Thanks Tom!
I've been hitting my arms harder and trying to keep it strict so that I don't throw any strain on the shoulders. The dips are on a watching brief though ---- I always feel that I'm on the edge of straining what's left of the RC

And I killed the PT session!

nice session.

yeah personally i like going around 3 am. the gyms all mine and my pre workout works a bit better fasted i think. so i hear u bout the difference in time thing.

Thursday im expecting to be beastly.

Thanks! I'm early usually at 6am and I would probably be there at 5am if it was open, but 3am donotwant!

[fittofattofit]

8th November 2012

Round 1 --- PT 'core' session

TB rolling glutes and hammies

Single legged deadlifts - cable weight 12 x 60lbs, 12 x 60lbs, 12 x 60lbs each leg

High-low cable woodchops 12, 12, 12 each side x 70lb handle on cable. Rotate and chop, high to low
Good for obliques and abs

Plank single legged jack-knife with foot on a roller + push-ups 8, 8, 8 x each leg. Plank position, elbows on the ground, one foot on a roller board, and the other suspended - perform a jack-knife with the foot on the roller, push-ups at extension
Abs and hip stabilisers totally activated throughout. Push-ups make it hard on the abs

TRX - alternating single armed shoulder extensions Push up position with hands in the TRX straps -- extend the shoulder alternating arms. The trick is to keep the core tight and not to rotate
Triceps, serratus and delts hit --- good stability work


30 minutes

Round 1 for today --- the core session. It's not a good move I know, because I'll be doing my deadlift session with the other PT in the afternoon.
I was a bit annoyed this morning......firstly the session is for 30 minutes, so the trainer tells me would I mind waiting while he gets himself a shake. 3 minutes later he's back saying he's got a bust morning and needed some nutrition. 27 minutes left....then he tells me about this new programme he's written......fine but he's not training me. I probably got 20 minutes of his time and I felt really underdone. The bummer as well was that something 'pinged' in my right lower back while I was doing the jackknives

Round 2 today is the one that matters - the PL session
I'm supposed to be going for a 180kh deadlift today, but I've already got a demon sitting on my shoulder telling me I'm going to fail!

I'll be reporting back in a few hours!

[fittofattofit]

8th November 2012

169lbs

Round 2 --- Deadlifts with the new PT

Thoracic and hip rotations

Deadlifts
5 x 60kg (132lbs)
5 x 90kg (198lbs)
3 x 110kg (242lbs)
1 x 150kg (330lbs)
1 x 170kg (374lbs)
1 x 180kg (4pps/396lbs) PR

180kg PR ...... fukyeah!


Tri-set
Deficit deadlifts - snatch grip 4" deficit
5, 5, 5 x 90kg (198lbs)
Thoracic extensions on a swiss ball
15, 15, 15
Leg curls + glute bridges on a swiss ball
15, 15, 15


Forward lunges
12, 12, 12 x 60kg alternating legs
Concentrated on back and hip control down
Power up using the quads


Superset 45 second rest between SSs
Overhead squats
12, 12, 12 x 30kg (66lbs)
Kettle bell swings
12, 12, 12 x 32kg (70lb)
OH squats for core stability/posture
Swings to get the explosive hip drive for the lockout


Superset 45 second rest between SSs
Weighted Pull-ups + 10kg weight vest
5, 5, 5 x BW+10kg
Step-ups to 18" box + 10kg weight vest + two 16kg kettle bells
12, 12, 12 x 42kg (92lbs)
Power off the ground

Thoracic rotations

Stretching glutes, hammies, lats and triceps

60 minutes


Seventh session with the new trainer!
My lower back was really killing me on the drive so I had the tennis ball stuck into my back the whole way

The Deadlifts
We got into the deads after the stretching. I felt my SI joint 'pop' during the hip rotations
The lifts:
150kg was painful. I leant forwards and lifted with my back. A spasm shot down my glute!
170kg I concentrated on pulling up and keeping the glutes tight. No pain and he said it looked much better
180kg I wasn't going to try for the 180kg but he said 'you've got it if you want', so I sucked it up and gave it a go!



I did everything wrong......took too long on the set up, kept my head and chest down and lifted the bar away from my knees......but it still went up!
We looked at the vid afterwards and he said I kept my lower back solid and the lift looked strong, even though I forgot to keep my chest up.
It looked rough but it didn't feel unreasonably heavy
Next stop 190kg

Deficit Deads
I used a snatch grip and stood on 4" plates. The idea was to keep a narrow stance so that I had to go deep, keep upright and keep my weight through my heels to stay balanced. They felt good and my back was fine. He was very happy with my form

The lunges
The first set felt awkward because I was clenching my right lower back because of the strain. When I started relaxing the lower back, but thinking about the glutes and core and keeping my chest up it became 'easy' --- slow and controlled down, then power up!
I did 3 sets x 12 reps x 60kgs

The Overhead squats
The Overhead squats are challenging for me because of my limited external rotation. I held the bar with a snatch grip and was able to go ATG. This is a great execise for keeping tight through the whole core, hips and posterior chain --- any instability immediately throws you off balance. A great exercise for forcing me to keep my weight through my heels and drive up through the hips, keeping the torso more upright

Accessory exercises
The swiss ball leg curls and glute bridges were to help get the feel of the 'lockout' using hip drive. My glutes and hammies were sore after this
The 'step-ups' with a weighted vest plus the kettle bells killed me! BW + 42kg/92lbs and I was absolutely out of breath
The kettle bell swings are to help with explosive hip drive and lock out
Other exercises are for core and upper body strength and stability


Summary
Today was a great day. I started off with the demons telling me I wasn't going to get it, but I got the 4plate deadlift! This has been eluding me and given everything that was against me today : lack of sleep; trained core this morning; tweaked my SI joint/lower back muscle spasm - I was very pleased with myself
My form was sh!tty and it still didn't feel too heavy, so 190kg is the next stop. Maybe 200kg for the New Year!

Our next session is on Tuesday next week!
Can't wait!