SLDL: I wore my straps here because I tore a big chunk out of my right hand on my last deadlift set and didn’t want to make it any worse.
225x10
225x10
225x10
225x10
225x11
I will do abs tomorrow when I am done benching. I had very little time tonight and this is going to be a crazy week.
I am looking for some advice on my deadlift. It looks to me like I am not keeping my lower back arch very well. Does this stand out to anyone else or am I seeing things? Thanks.
You kind of start with your back a little rounded, but its not horrible. I pull sumo so its hard for me to offer advice, but I think the bar needs to be closer to your body and your hips need to be a little lower. Look at your hip position on your deads vs your SLDL’s… they are very close.
[quote]gabex wrote:
You kind of start with your back a little rounded, but its not horrible. I pull sumo so its hard for me to offer advice, but I think the bar needs to be closer to your body and your hips need to be a little lower. Look at your hip position on your deads vs your SLDL’s… they are very close. [/quote]
Ok, thanks for the input. I watch some many videos that sometimes I see things that are not there. I think this is one of the big benefits of my shooting the vids though. I never would have caught this otherwise.
I am going to have to work on this. I feel strong this way and don’t feel any lower back strain, but I am thinking it might add some pounds to my pull if I get it worked out so this will be my focus on my deadlift deload in two weeks. Until then I am working up to 95% next week and that is not the time to be screwing with my form.
Bench Press:
45x20x2sets
95x10
135x5
155x3
185x1
200x3 (80%)
215x3(85%)
225x9 (90%) This is a huge PR my old 9 rep PR was 205!!!
Boring But Big Sets:
160x10
160x10
160x10
160x10
160x14 *Since I got more than 10 here I will be kicking this up to 165 next time.
Body Weight Pull-ups: Really focusing on using the lats and not biceps.
BWx8
BWx8
BWx6
BWx5
BWx5
AB Roller: (Since I missed it on deadlift day yesterday)
BWx10
BWx10
BWx10
BWx10
BWx10
Tonight my bench form actually felt a little off and I was having a hard time staying tight. I tried to focus on crushing the bar really hard, which usually tightens up my whole body. Overall I am pretty thrilled this kills my old 9RM PR by 20lbs. I am riding the PR train right now and loving it!
SLDL: I wore my straps here because I tore a big chunk out of my right hand on my last deadlift set and didn’t want to make it any worse.
225x10
225x10
225x10
225x10
225x11
I will do abs tomorrow when I am done benching. I had very little time tonight and this is going to be a crazy week.
I am looking for some advice on my deadlift. It looks to me like I am not keeping my lower back arch very well. Does this stand out to anyone else or am I seeing things? Thanks.
So yesterday I drove just over 300 miles running all over PA getting various things set up for my job. I then spent some time with a friend who is getting married on Saturday. I got home at 11:00PM after being up and on the run since 6:00AM. Luckily I managed to eat pretty well despite my crazy day.
I figured screw it I have goals and because of my schedule I won’t be able to lift Friday or Saturday so it had to be last night. I made a deal with myself. If I PR’ed on the squats I was going to just shut it down and call it a victory.
I needed 325 for a minimum of 3 reps, but I needed 7 to break to break my old PR of 305x7.
Squat:
Warm-ups: Dynamic warm-up and PVC roller to loosen up after all that time in the car!
45x12
135x5
225x3
275x2
290x3 (80%)
310x3 (85%)
325x8 (90%) PR! This was not easy, but I got the PR plus an extra rep! I put everything I had into this set since I did not have time for accessory work. As it stood I finished this after midnight.
From about 2:00PM until evening on Sunday I am going to have a crazy weekend, hopefully I get time to rest and recover because I plan on kicking some serious ass this week working up to 95%!
Sorry, but no video this time. I didn’t have time to break out the camera.
This is big reason I want to include 5/3/1-system into my training. I still have some planning to do, since I want to do the acc work in giant-set style, so that one of the sets is the same exercise as the mainlift of the 5/3/1. That way I can get either the base template or the BBB-template. Idea would be ALMOST 3 total body WO’s per week (at least 2 times a week/main muscle group) but not with the expence of the main lifts.
For example, I would do some leg work also other days besides squat day, but either the volume or weights would be smaller and definately different exercise than the main lift. Same with other lifts. What do you think? Is it doable?
Great log by the way. I enjoy reading and especially watching it.
Good work on the 145, fast reps. It looked like you had a couple more in you, its crazy how triceps just give out on us. That’s what my tri’s do any way.
This is big reason I want to include 5/3/1-system into my training. I still have some planning to do, since I want to do the acc work in giant-set style, so that one of the sets is the same exercise as the mainlift of the 5/3/1. That way I can get either the base template or the BBB-template. Idea would be ALMOST 3 total body WO’s per week (at least 2 times a week/main muscle group) but not with the expence of the main lifts.
For example, I would do some leg work also other days besides squat day, but either the volume or weights would be smaller and definately different exercise than the main lift. Same with other lifts. What do you think? Is it doable?
Great log by the way. I enjoy reading and especially watching it.[/quote]
I think you could do it, but that would not really be the 5/3/1 routine anymore. It would just be the Guhkes routine at that point. My advice would be that if you want a full body routine then find something designed for that purpose instead of taking a program with another goal and modifying it. Full body routines are good for general fitness which I would argue is not the goal of the 5/3/1 program. If you want to get strong as hell raw and make constant steady progress for a long time then try the 5/3/1 routine.
[quote]whup wrote:
Good work on the 145, fast reps. It looked like you had a couple more in you, its crazy how triceps just give out on us. That’s what my tri’s do any way.[/quote]
I find that I am just not as good in the high rep ranges. I have a heck of a time getting 9+ reps. I think this is because I used a Westside style program before this and anything over 5 reps on the main lift was a lot back then. I mostly just did singles and triples. I actually thought I had a 9th rep in me, but it just quit as the bar got to about the level of my forehead. I a hoping all the dips I have been doing will help bring that triceps strength up to par and allow me to keep going in the future.
Tonight I worked up to 95% of my training max. Despite my form feeling like hell things went pretty well. Here is how is broke down:
Warm-ups: Dynamic stretching and PVC roller work
135x5
225x1x2sets
320x5 (75%)
365x3 (85%)
405x6 (95%)
My form felt really off so instead of doing my 5 sets of 10 on the stiff legged deads I decided to pull a few singles to work on my form. I have decided that I need a new set up style to get my lower back arch to an acceptable point and to get my hips down more. I tried to pull like my one old training partner for the first few then switched to the Jim Wendler roll and pull style. I think that this will work for me I just need to take some time to get used to the timing.
Here is how the singles broke down:
315x1 Tried pulling like Todd my old training partner
315x1 Same as the first. Felt very unnatural and unexplosive.
315x1 The rest of these are done with the roll and pull style Wendler uses.
315x1
315x1
315x1
365x1 The first set at 365 was probably my best overall one of the night
365x1
365x1
At this point I was pretty fried and I felt I was reaching the point of diminishing returns. I am going to take some stills from the videos to compare the set-up and see if my mechanics are better. I would REALLY appreciate any input you guys have on my form on these sets. Thanks.
AB Roller with feet elevated:
BWx12
BWx10
BWx10
BWx10
BWx10
Once again any input on the form would be much appreciated. I am going to try to upload some pics that will help compare the starting position as well.
This is an image of the starting position for the 405 set. I was able to break this down frame by frame so I am 100% sure this is the starting position for the lift. Three problems I see here:
Hips are really high
Lower back not arched
Upper back slightly rounded (not the worst thing, but not great either!)
Here is the second image. This is the first set I did with 365 using Jim Wendler’s roll/pull technique. I think this helps address many of the form flaws that I am seeing above. My hips are much lower and my chest is MUCH more upright keeping my upper back in a better position.
The only problem with this method is that it is a little more technical since there is timing involved. I think once I get the timing down this could really add some poundage to my deadlifts as well as keeping my lower back in a better position.
Guys please chime in here and let me know what you think! I am totally open to constructive criticism. I know I am only seeing this from one perspective so any input would be greatly appreciated!
I think your observation of your technique “flaws” was perfect. Its impossible to maintain proper form with high rep dead’s anyway. Over all, awesome pulling. I always start the first rep by rolling the bar to my shins as well and my verbal/mental cue is grip, dip and rip.
[quote]whup wrote:
I think your observation of your technique “flaws” was perfect. Its impossible to maintain proper form with high rep dead’s anyway. Over all, awesome pulling. I always start the first rep by rolling the bar to my shins as well and my verbal/mental cue is grip, dip and rip. [/quote]
Thanks man. I am not one of those people who obsess about their form and I know that things will start to degrade as the reps build, but I was mostly worried about my shitty first rep. There is no excuse for that. And in the long run a poor set up for rep 1 will hamper my 1RM. I like your cues that you use. I know Wendler said he thinks ass down/head up. Right before he pulls. I am going to do some more singles in the 300’s on my deload week coming up then I think I will be ready to pull big this next cycle.
Apostate, for what it is worth before I pull a deadlift I do that Eric Cressey thing and reach my hands up high into the air then squat down and grip the bar. I feel like it helps be get my hips down, arch my back and keep my chest up…kind of like compressing a spring. Either way your lifts are impressive and if your form was truly flawed, your back would let you know immediately. Keep it up man!
[quote]bparis wrote:
Apostate, for what it is worth before I pull a deadlift I do that Eric Cressey thing and reach my hands up high into the air then squat down and grip the bar. I feel like it helps be get my hips down, arch my back and keep my chest up…kind of like compressing a spring. Either way your lifts are impressive and if your form was truly flawed, your back would let you know immediately. Keep it up man![/quote]
Thanks, I appreciate the feedback. I am pretty sure I understand what you are talking about with the way you deadlift. It is similar to what AJ Roberts does it, right? - YouTube
I have never tried that method and will mess around with it during my deload this coming week. I plan on doing some form work for the deadlift so I will throw in a few sets that way to see how I like it.
Thanks for the props on my lifts. I have not had any lower back pain yet, but I do feel like my first rep is really slow and I need to address that because it will hold back my 1RM on the deadlift. Thanks again for the suggestion. I will let you know what I think when I give it a shot this coming week.
