Made those look easy mate. Watch you don’t hyperextend at the top the pull.
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When my flexibility allows I’ll make my head touch the floor behind me
Oof, my back hurts after watching that first video. Second video is night and day different though, locking by getting the hips through, rather than the shoulders back.
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Inconsistency makes life exciting
Something something muscle confusion hypertrophy
But actually I’m not sure what to cue here.
I think it’s more an approach than cue. Think about your shoulders going ‘up’ rather than ‘pulling’ like you would in conventional. If you get your hips right at the start, and it looks like you do, it should feel more like a squat than a conventional deadlift. You’d never end up with your shoulders back at the top of a squat
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Benching on the thicc-er bar because gym was busy. Feels surprisingly good to bench with.
Don’t want to do too much squat volume with my knee being funky. Noticed a lot of hip shift last session on pause squats but today wasn’t as pronounced.
Still kept squat volume down to not build shitty movement patterns but hit a top single of 130kg which would be the heaviest squat I’ve done since injuring my back so that’s nice.
Single leg work to follow up: step ups, lunges and box squats.
Deadlifts today and wasn’t expecting from the session much being sore from training late yesterday.
Probably put on more weight than I should’ve (form was a bit sloppy) but got away with it with reps at 180kg and heaviest weight I’ve touched during this back rehab/rebuild.
Another positive progress note is that hook grip finally felt alright today (it’s been funky since I hurt my back and got away from it). I know it’s right when the pressure on the thumbs is minimal and it feels locked in that I don’t have to worry about grip. @Pinkylifting keep hooking brother we are all gonna make it.
I’m smarter now though and can feel my glute strength and coordination is still lacking. Will slow progress on bar weight to get some quality glute work. Lunges are the only thing that make my glutes sore going by yesterday’s 40kg lunges so I guess I’m gonna load them up.
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Living the impossible dream.
Pulls look nice
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When it’s in just the right spot for a single feels like nothing on the thumb and plenty of grip security confidence doesn’t matter how much is on the bar
I very much look forward to finding this sweet spot.
Just getting caught up here guinea. Good to see you’re getting back into things. How has the back been feeling?
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Backs been pretty good. Not 100% invincible like in the past because in the mornings still bugs me but fades as the day goes by (May be related to sleep). With some warm up I can move weight though.
Deadlifts coming back fastest last sesh hit 4 plates for reps. Still a ways to go still but nice. Squats is slower progress ~3 biscuits complicated by a knee niggle I’m having rn. It’s causing me to hip shift hard to the uninsured side so not doing lots of squat volume because would rather not learn shitty motor patterns.
Glute activation coordination and side to side imbalance is still an issue in my lower body movements probably a contributor to injury and a weakness to be addressed to progress in future.
Another next step would be to re introduce the belt but not sure when that’ll be most appropriate
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Some deloading/light day things today.
Double pause squats to start with double benefit of positioning work and allowing me to focus on my glutes at various points in the lift. Two birds one stone. They are a bitch to do though lol.
Anyways every squat rep from here on will be practicing to correct hip shift and bring my glutes into it.
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More deload action today. Feels like fatigue is dropping with these pause deads moving better than when I started this training cycle with the same weight. Rebuilding it seems.
Tried out staggered stance deadlifts to see if they will be useful as a unilateral deadlift like movement. On paper they’d address a load of my issues. Let’s say it’s interesting I dunno if it’s good just yet
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That’s the deload done and first training cycle in the rebuild from back injury in the books. Progress is slow on squats because I want to be happy with how I’m moving before slapping more weight on. Deadlifts has built up faster but I’ll be conservative and not push too fast. I’m a smarter pig now with my approach so I’m expecting good things.
Next training cycle will also be based on Calgary Barbells 16 week program and the data will be put into the Sheiko Gold app to finish my observation period. From there probably run Sheiko a while and if I’m ready see about getting that first meet on the board. It’s been a while since I was meant to do that first meet but I got injured beforehand.
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Niceee looking forward to seeing this prep
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Worked well enough for deads. May tweak a bit for squat and bench.