Kenny, thanks for the detail, I've been meaning to reply for a couple of days.Lower Back Extensions
I watched Bret's video on back extension about 3 times and tried it on Tuesday.
* Lowered pads so I could get some bend in the hips
* Squeezed glutes hard coming up
* Was careful to avoid hyper-extension
Found it very confusing because I ended up with a serious burn in my calves. I must have been involuntarily pushing up onto my toes. Will practice not doing that.For me this is a learning cycle, my focus is to learn this moveThoracic Extensions
No bands or kettlebells or safety bar in gym, so I tried seated good mornings with a barbell and ended up just lowering the bar more and more down my back to try to avoid the bar rolling at the bottom. Not sure I got anything out of this, must continue to learn it.
Will try the standing barbell upper back good morning next time and see how I fare with that.For me this is a learning cycle, my focus is to learn this moveRomanian Deadlifts
Actually did not do these, and will not do them this cycle.
There is a point made in this article: http://www.lift-run-bang.com/2010/05/as ... ifter.html
that if an assistance does not improve a main lift, stop doing it. I've done Romanians for some time and can't say they've done anything. I can easily do without for a cycle and try something else.Two Experiments
Apart from the two learning moves around back extension, I have two more that I am simply going to try to see if they give me an improvement.
LEG PRESS: never had access before. Going to give it a cycle. So far I can say it is very good for inducing days worth of DOMS lol. Whether it does anything else for me remains to be seen.
SPEED DEADS: many people say you must do this and I never have. So same deal, go serious with it for a cycle and then see if I can see any improvement. Only doing speed for DL, and doing it twice in the 4 week cycle (up from zero).