https://instagram.com/p/BjlgurQgasV/
@chris_ottawa
i went and made a whole ass Instagram to upload these, hopefully they embed but i doubt it.
video 1: front dead 315lbs, video 2:right side dead 405lbs, video 3:left side dead 405lbs, video 4:left side dead 315lbs, video5: right side dead 315lbs video 6: side bench 245lbs, video 7: front bench 215lbs, video 8: left side squat 335lbs.
i tried to get a back side and a right side squat but my phone kept being stupid. the 335 set was actually set 6 which i wasn’t supposed to do, but my phone didn’t take a video of the previous 335 set (set 4) or my 385lbs set (set 5)
deadlifts weren’t supposed to be today per my routine so i just hit some cheezy singles with the semi-sumo that i’m trying out.
TL;DR: here’s some form videos. any advice/help would be appreciated. came back a little weaker than i anticipated after a deload week and a week off.
Your squat looks ok, the first two reps are sort of borderline depth (hard to tell exactly with shorts) but the rest are good.
Your bench is ok too except it looks like you only have the tips of your toes on the floor, bend your toes back and try to get some more contact with the floor.
Your “semi-sumo” is not looking too good, you are pulling just like it was a conventional deadlift except with feet outside hands. Also your feet are pointed straight ahead. You need to widen your stance, open your hips, and point your toes out more (same direction as knees). Watch this:
https://www.youtube.com/watch?v=lDt8HwxVST0
Also keep in mind that abandoning the conventional deadlift might not be the best solution, it’s possible that your technique is what’s holding you back. Watch the conventional deadlift video with Ed Coan too.
i loved the video you linked.
truthfully, i have never “sumo” deadlifted. so i will try that Wednesday, the way Ed talked about it, that its more about preference, as for stance. the conventional pull kills my back. idc if i could pull 30 KG more, that s*** HURTS.
my fake ass “semi sumo” has me feeling better than i ever have. will post a ‘sumo’ deadlift video 2 days from now when its 4x5, then will decide whether or not to train reps differently.
as for bench; i appreciate that advice. especially because its a grinder lift for me. most of the way i was ‘taught’ to bench came from here @ t-nation. the arch, scapula positioning, leg drive. on my next flat bench, ill work that.
after some extensive youtube review, my dorsiflexion/hip mobility is trash on squats. I’m adding those stretches pre workout/post workout and on ‘off’ days.
Squatting in heeled shoes can help too, you have long legs so squatting with flat shoes requires a lot of forward lean.
If your deadlift hurts your back then there is definitely something wrong. You won’t develop perfect sumo technique overnight but keep working on it and you should be fine. Chris Duffin also has some useful video on sumo.
i guess i shouldn’t say it hurts my back when I’m doing the pull. its the day after.
and not is it just some general soreness, its debilitating soreness from conventional and it is most definitely due to my technique as i trouble to maintain a neutral spine. ill post some videos tomorrow when its deadlift day.
again, thank you. any recommendations on squat shoes? never lifted in em before, just shoeless