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Hm. There is no better or worse here, depends what you want to do.

DL is a great compound exercise. The bad : you are never really sure about form as you go heavy, also you can lift a lot of load with back and not legs. Finally, it is not 100% pchain, quads help a lot too.
GHR : great one but most of us can't do even 1 legit rep, so unless you are already very strong you can't do them for volume.
BSS : Love it, hits the glutes like no other exercise.
RDL : I like it because you can really control form and you can go for volume ( unlike the DL ). Supposedly it hits the glutes too, but tbh that is minimal for me.
Hip thrusts : You didn't mention them but that is a great one of the same 'group'.

So the reason i prefer RDLs is that it is easy to setup and you go heavy(ish) too so you get all that added benefit ( traps, core, CNS, grip ) with no sacrifice at the original goal.
I should be doing lunges or BSS or hip thrusts too that day and i don't know why i don't, I did lunges at the beginning but at some point i stopped and i just realized it. 

The bad : you are never really sure about form as you go heavy, also you can lift a lot of load with back and not legs.

Yeah, for DL you need really good hamstring ROM to be able to do the first part of the lift without using your back, I don't think most people have that much ham flexibility.

<a href="http://www.youtube.com/watch?v=V5jcPSxQZo0" target="_blank">http://www.youtube.com/watch?v=V5jcPSxQZo0</a>

I would beg to differ. It's not the hamstring flexibility that's lacking, it's the hip flexor flexibility.

When you have short hip flexors you put the pelvis in anterior tilt. That stretches the hamstrings continuously. And when you ask of them to stretch EVEN MORE they start to get out of range of motion. And then you obviously think it's them that is the culprit. When in fact, they shouldn't have been that elongated to begin with.

Solve the hip flexor flexibility problem, get the pelvis in a neutral position, get the hamstrings back to their original length (shorter, that is) and then you'll be able to stretch them properly.

This.

Also means they struggle to fire along with the glutes and do the job required of them.

Well, my point was that whatever the reasons, DL can easily become a back pulling thing. But still, a properly executed DL is an awesome compound movement.

2 July 2015

Went jumping. Legs were tired/stiff.
SVJ : max 26''
Dropstep : max 30.5'', ties season best
1, 2 step DLRVJs : max 30''

Playing a lot with form, adding some volume, trying to make runups more efficient. Kinda worked, got 30'' of 2 steps that i couldn't do recently.
Also looked back at my log a lot, it seems that 4-5'' was always the SVJ-RVJ gap for me. So it looks like it is a pure power ( strength ) thing, and not reactivity or whatever.
If i manage to get my SVJ up, RVJ will follow. I have no idea how to do that though, i am probably at the best relative strength/body composition condition ever.
I haven't done a true recovered ME jumps session yet though, gotta wait and see what happens then.

7 July 2015

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #44, ( Week #18)

HANG POWER CLEAN
5@20kg
3@40kg
3@50kg
3@50kg
3@50kg
3@52,5kg ( +2,5 kg )
3@52,5kg ( +2,5 kg )
-Very nice.

RDL:
8@90kg ( +5 kg )
8@95kg ( +5 kg )
5@100kg ( +5 kg ) , ( -3 reps )
-Went up too much, grip gave up on me at top set.

BENCH PRESS:
8@62,5kg ( +2,5 kg ) , ( -2 reps )
6@62,5kg ( +2,5 kg ) , ( -2 reps )
6@62,5kg ( +2,5 kg ) , ( -1 rep )
Total = 20 reps ( -5 reps )
Drop-set : 13@52,5kg ( +2,5 kg )
-Load increase attacked hard the total reps. Wanted a bit better.

DEAD HANG PULLUPS:
8@BW
7@BW
6@BW
Total = 21 reps
Drop-set : Lat-Pulldown 12@150lbs
-Same with last time, better control, feeling stronger.

STANDING CALF RAISE MACHINE:
30@BW+50kg
28@BW+50kg ( +2 reps )
25@BW+50kg ( +2 reps )
-Nice

---

DAILY SMR:
None
SMR COMMIT COUNT: 16/37

If i don't get back at them this week i stop logging them, very disappointed ( but obviously not enough to get down and do a few rolls and stretches    ).

9 July 2015

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #45( Week #18)

MUSCLE CLEANS:
5@20kg
5@30kg
5@40kg
5@45kg
4@50kg ( +1 rep )
-Great.

HALF SQUAT:
5@20kg
5@60kg
5@80kg
5@100kg
5@120kg
5@135kg ( +depth )
-Got my top set right this time. Legit depth, great speed, awesomeness!

UPRIGHT BB ROW:
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
10@35kg ( +2,5 kg )
9@35kg ( +2,5 kg ) , ( -1 rep )
-Very nice.

BICEPS BB CURL:
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
9@30kg ( +2,5 kg ) , ( -2 reps )
8@30kg ( +2,5 kg ) , ( -1 rep )
-Very nice.

TRICEPS PUSHDOWN:
10@140lbs
10@140lbs
10@140lbs ( -1 rep )
8@140lbs
-One less rep than last time but i think i was going slower. Strong anyway.

60x20 is hell for me, high bar.

13 July 2015

Bodyweight@session : ~85kg , it is going up but it is intended
Soreness : none
Injuries/aches : none

[HANG POWER CLEAN QUEST]+ [LANCE REST-PAUSE UPPER] ROUTINE

Workout #47, ( Week #19)

HANG POWER CLEAN
5@20kg
3@30kg
2@40kg
1@50kg
1@60kg
0@65kg
0@65kg
0@65kg
-Stupid misses, i was pulling good, just couldn't slip myself under the bar. Dunno why. Still strong.

RDL:
8@90kg
8@95kg
7@100kg ( +2 reps )
-Grip much better, nice.

BENCH PRESS:
10@62,5kg ( +2 reps )
7@62,5kg ( +1 rep )
6@62,5kg
Total = 23 reps ( +3 reps )
Drop-set : 13@52,5kg ( +2,5 kg )
-Nice.

DEAD HANG PULLUPS:
8@BW
6@BW ( -1 rep )
5@BW ( -1 rep )
Total = 19 reps  ( -2 reps )
Drop-set : Lat-Pulldown 11@150lbs  ( -1 rep )
-Back was weak today, don't know why.

STANDING CALF RAISE MACHINE:
30@BW+50kg
27@BW+50kg ( -1 rep )
23@BW+50kg ( -2 reps )
-Small regress here too. Hm.