Just a quick question about the percentages volume work. I’ve been doing volume very similar to BBB for the last year and a half or so. The only real difference between what’s in the book and what I do is the volume deadlifts from a deficit of 4-5"
I’m on the 12th week of the challenge (5x1 @ TM) and my training max is 365. I know the percentage can be fairly arbitrary as long as I’m putting good work in, but based off of other training numbers in my log my deficit TM is about 87% of my regular TM.
Today’s training looked like this:
deadlift 3x255/295, 8x330
deficit 5x1, 315
speed/tech 5x2, 265
backward sled walk 2x20yds
I guess what I’m asking is that based off of the speed in the video, is this percentage in the ball-park?
(disclaimer: Don’t have to comment on the round upper-back unless you feel compelled, but at 148 it’s just what happens when weight gets heavy enough to start testing my legs - somewhere in the 300lb range. I’m doing some t-spine mobility and general strengthening stuff to address it and it’s better than it used to be. Any thoughts are welcome)
I know you said don’t comment on your form, but it needs to be addressed.
I wouldn’t be worried about the speed as much as your form… This isn’t meant to be rude but it’s pretty horrible. If you pause at 0:13 - 0:14, right when you’re beginning your lift, your back is extremely rounded. It also looks like your knees are directly above your toes, if not in front of them. The back arching is makes you extremely injury-prone, while the knees / toes part is a bit more technical. I would either find a trainer who knows how to correctly deadlift, or just watch videos on it.
Just because you are using a heavy weight, does not mean you give up form. If you can’t perform the exercise with good form at that weight, then you go down.
[quote]CxTucker wrote:
I know you said don’t comment on your form, but it needs to be addressed.
I wouldn’t be worried about the speed as much as your form… This isn’t meant to be rude but it’s pretty horrible. If you pause at 0:13 - 0:14, right when you’re beginning your lift, your back is extremely rounded. It also looks like your knees are directly above your toes, if not in front of them. The back arching is makes you extremely injury-prone, while the knees / toes part is a bit more technical. I would either find a trainer who knows how to correctly deadlift, or just watch videos on it.
Just because you are using a heavy weight, does not mean you give up form. If you can’t perform the exercise with good form at that weight, then you go down. [/quote]
Maybe I should have been more specific and said that any of wendler’s thoughts are welcome…not internet trolls’. My “trainer” is my boss, mike Arthur. He was the strength coach for the huskers when they were rolling people and a dead lift world record holder in the 70s. He was also don blue’s training partner. Definitely don’t respond to this until you’ve looked up who that is (because I’m sure you don’t know). There is no amount of YouTube watching as valuable as the advice he’s giving me. He actually told me to quit trying to arch back so hard and focus on abs and creating tension because I kept hurting myself. In the almost 2years since using this technique, I’ve actually stopped getting hurt (and put 65lbs on my deadlift). It’s a t-spine mobility/tight lat issue that I’ve already said I’m working to correct.
P.s. Knees over toes is called good ankle mobility, haha.
[quote]CxTucker wrote:
I know you said don’t comment on your form, but it needs to be addressed.
I wouldn’t be worried about the speed as much as your form… This isn’t meant to be rude but it’s pretty horrible. If you pause at 0:13 - 0:14, right when you’re beginning your lift, your back is extremely rounded. It also looks like your knees are directly above your toes, if not in front of them. The back arching is makes you extremely injury-prone, while the knees / toes part is a bit more technical. I would either find a trainer who knows how to correctly deadlift, or just watch videos on it.
Just because you are using a heavy weight, does not mean you give up form. If you can’t perform the exercise with good form at that weight, then you go down. [/quote]
Maybe I should have been more specific and said that any of wendler’s thoughts are welcome…not internet trolls’. My “trainer” is my boss, mike Arthur. He was the strength coach for the huskers when they were rolling people and a dead lift world record holder in the 70s. He was also don blue’s training partner. Definitely don’t respond to this until you’ve looked up who that is (because I’m sure you don’t know). There is no amount of YouTube watching as valuable as the advice he’s giving me. He actually told me to quit trying to arch back so hard and focus on abs and creating tension because I kept hurting myself. In the almost 2years since using this technique, I’ve actually stopped getting hurt (and put 65lbs on my deadlift). It’s a t-spine mobility/tight lat issue that I’ve already said I’m working to correct.
P.s. Knees over toes is called good ankle mobility, haha. ;)[/quote]
CxTucker made some good points. Regardless, your form may have served you well up to this point, but you are limiting your potential and increasing the risk. I don’t see what t-spine mobility has to do with it, as your able to keep a straight (not necessarily arched) back when standing up. You could lessen the deficit and still get the same training effect with better form.
[quote]l-bomb10 wrote:
It’s a t-spine mobility/tight lat issue that I’ve already said I’m working to correct.
[/quote]
If you don’t have the mobility to perform a lift in safe positions, you shouldn’t be forcing it. Just because you haven’t gotten hurt yet from deadlifting while imitating the St. Louis arch doesn’t mean it’s a healthy idea. The stress on being placed on your back will accumulate over time to eventually cause serious injury, e.g. Brian Carroll’s back issues that he’s been correcting.
Just finished week 13 of boring but big challenge for deadlift. I’m on week 7 deload for squat, so looking forward to those results in a few weeks. Tested my deadlift this week and starting over with the 3/5/1 strength focus next week
Saturday 12/7:
4x5 close grip bench (1/2 thumb) 95lbs, 1x5 105 - last rep paused
A great line from today?s T-Nation vision quest article:
?if you don’t think a good squat or deadlift workout is purifying, then there are no suitable words to convince you otherwise;?
Now that I’m 6 weeks out of my meet, I’m flip-flopping my rep and heavy squat days…Monday - reps, Thursday 3/5/1
Thursday 12/12:
Squat 3x190/220/245, 275x1
5x5, 220 ? these weren?t fun by any stretch of the imagination, but not as bad as I thought they were going to be. Makes me look forward to the 5x3 at 245 in a couple of weeks.
Jim, any recommendations for the week before my meet on the 25th? I shoot for just enough weight to stimulate, but not tax, and then I typically keep my workout days the same just to keep from getting too anxious and cranky (cranky can’t completely be helped because of the weight cut, haha).
For squat I’ll do 3x5 of whatever my top warm-up set is, and for deadlift, I work up to 3-5 speed singles. Still looking for what works best on bench, but planning on working up to a few singles of about 80-90% just to dial in set-up. After my “working” sets, I do about half my normal assistance work or less.
I’m of the mindset that by the final week that I really can’t do anything to get stronger than I already am, but I could definitely do something to hurt my chances on Saturday. Guess I’m asking if there is anything I’m over-looking.
Thursday 1/9:
Squat 3x190/220/245, 5x1 (275) - missed this on my last attempt at my meet back in april. Videoed each set to make sure I got depth. Here’s the last set - YouTube
Football bar bench 5x10 (70lbs)
This was the tuesday lift 11 days out from my last meet in April. Just compared to today, I know I’m stronger–time to focus on letting that strength show up next saturday.
Tuesday:
deadlift (all sets no belt, chalk up last set) 5x255, 3x290, 1x325, 1x345
10x1, 245
deficits 3x10, 225, 1minute rest
Ugh, seriously, promise to quit posting on this thread, and I will stop also. I’d delete my entire thread myself if the site allowed for that. I quit responding to posters and kept posting videos here to keep things positive and simply show how much 5/3/1 has helped me since I started seriously training. Clearly, not worth bothering to do even that anymore. My mistake for ever responding to any comments in the first place.
It’s almost the definition of a troll to comment on my nearly 2-month-old response (11/26) like it still fucking matters today. So sen say, you’re right, CXTucker is not really the troll…you are. Couldn’t help myself with that last dig–now I’m really through.
Any site administrators that eventually scroll through here and find this–feel free to find a reason to delete or block it the whole thing. Please.
Coach Wendler, if you do for some reason actually see this, thanks for taking the time to post. I did listen and drop the deficit down an inch or two.
