Don’t know what I did different today but actually felt my left glute firing on deadlifts. Always been a low back lifter so that was kinda cool.
Saturday
Calf press
30x90 3x15x180
Box jump 11x5
Squat 2x5x135 5x185 5x225 3x275 3x295 3x315 3x335 12x265 2x8x265
Kbell swing 11x15x35
Kneeling ab roll 11x10
Deadlift 5x135 5x225 EMOM 10x3x275
Hip thrust 3x25x225
Hamstring curl 70x70
Leg extension 50x85
Sunday
Pull ups 8x5
Log 2x8x95 2x3x145 5x185 3x10x145
Farmers 2x100ftx105 3x100ftx195 3x100ftx245
Axle press 5x95 EMOM 6x3x125 2x125 3x3x115
Cable row 3x15x100
Incline dbell press 3x10x70
Incline dbell row 3x8x70
Incline T 3x20x5
Log waiters walk 3x100ftx145
Overhead tri ext 3x20x40
Incline hammer curl 3x10x25
Monday
2 mile run
Tuesday
Pull ups 9x5
Deadlift 5x135 5x225 3x275 3x315 3x335 3x355 14x285 2x8x285
Prowler 9x50ftx90
Squat 5x135 5x225 EMOM 10x3x275
Stone over bar 5x200
Thursday
Bar row 2x10x135 8x5x185
Close grip bench 2x10x135 2x5x185 3x225 1x255 1x275 6x220 2x5x220
Kneeling ab roll 10x10
EMOM Z press 10x3x115
Weighted neutral pull ups 4x5x45
Weighted dips 4x10x45
Facepull 4x20x50
Overhead rope tri 20x70 20x50 20x30
15x70 15x50 20x30
Post delt machine 15x100 15x85 15x70
Decided to lift 3 days in a row to flip the routine so I can focus a bit more on comp events.
Friday
Box jump 11x5
Squat 2x5x135 5x185 5x225 3x275 3x315 3x335 5x315 14x250 2x10x250
Kbell swing 11x15x35
Kneeling ab roll 11x10
Deadlift 5x135 5x225 EMOM 10x3x275
Hip thrust 3x25x225
Hamstring curl 80x70
Leg extension 50x85
Saturday
Pull ups 10x5
Log 2x8x95 2x3x145 1x185 0x205 1x195 0x205 1x205 3x5x165
Farmers 2x100ftx105 8x100ftx195
Axle press 5x95 EMOM 9x3x125 2x125
Cable row 3x15x100
Incline dbell press 3x10x70
Incline dbell row 3x8x70
Incline T 3x20x5
Log waiters walk 3x100ftx145
Overhead tri ext 3x25x40
Incline hammer curl 3x10x25
Some decent volume it that session. Nice work
@simo74 I goofed up that day, thought I was working toward a 3RM until I double checked AFTER working up to it then saw it was a 5 rep day. Free volume though so not all bad.
Need to figure out my deadlift set up for heavier weights, been hitting way too many reps on my first back off set so thinking that top set should be heavier.
Happy with how stones went, I’ve lapped 300 before but 240 is the most I’ve gotten over a bar and it was usually 50/50 if I made it. 3 reps on 4 attempts at the end of today’s workout is a good sign
Monday
Pull ups 8x5
Deadlift 5x135 5x225 3x275 3x315 5x335 17x265 2x10x265
Prowler 8x50ftx90
Squat 5x135 5x225 EMOM 10x3x275
Stone over bar
5 min AMRAP 7x200
3x1x240
How is your current set up working? Is it percentage based or are you just working up to something heavy ? How do you determine the weight for the back off sets ?
Running darkhorse again, back off sets are 80% of top set with the first set being an AMRAP
And the top set is just you working up to what you think is a max 3 or 5 for that day ? Maybe you are underestimating your max or you are just very good at high reps at 80%.
I could probably pull a little heavier but not comfortable with the form breakdown that happens. I think fixing my set up/cuing at heavy weights will bump up the top set.
I’ll have to record my next deadlift day to see how my technique looks compared to how it feels.
Annoying that I need to cut workouts short during the week but at least I can make up for it on the weekends. Haven’t been logging it but Sunday’s have been mountain bike days, little extra quad pump and conditioning.
Wednesday
Swiss bar seal row 2x10x95 7x8x145
Close grip bench 2x10x135 2x5x185 3x225 3x255 10x205 2x8x205
Fat trap carry 2x100ftx135 7x100ftx185
EMOM axle Z press 10x3x95
Cable row 3x15x100
Log waiters walk 3x50ftx185
Thursday
Box jump 10x5
Squat 2x5x135 5x185 5x225 3x275 1x315 0x365 1x355 6x285 2x5x285
Kbell swing 10x15x35
Kneeling ab roll 10x10
Deadlift 5x225 EMOM 10x3x275
Saturday
Pull ups 9x5
Log 2x8x95 2x3x145 3x185 3x195 3x8x155
Farmers 2x100ftx105 6x100ftx195 150ftx195
Axle press 5x95 EMOM 3x3x125 2x125 6x3x115
Incline T 4x20x5
Log waiters walk 4x50ftx185
Cable row 3x15x110
Incline dbell press 3x10x70
Incline dbell row 3x8x70
Overhead tri ext 3x20x40
Incline hammer curl 3x10x25
Sunday
Pull ups 9x5
Deadlift 5x135 5x225 3x275 1x315 1x365 1x385 13x315 2x5x315
Prowler 9x50ftx90
Squat 5x135 5x225 EMOM 10x3x275
Stone over bar 5 min AMRAP 7x200
Backwards sled drag 3x200ftx180
Top single at 385lbs, tried 405 twice and it wouldn’t budge
Volume should be 3x5 @ 308lbs. Here’s my first set, 13x315. Need to figure out my problem with heavier weights.
Checked out both videos and there’s nothing glaringly obvious in your set up or form that I can see. When you set up it looks like you are getting into position and then taking a breath when you are bent over just before you initiate the pull, this may be effecting your brace but hard to tell. You are also initiating the pull with your hips already down. I like to drop my hips into position just before I am starting the pull. Cant tell from the video how hard you are pushing with your quads but for me if I pulled from your start position I would be driving my quads really hard at the start.
Tagging in some guys with bigger deadlifts than mine who might be able to add some tips or what worked for them. @T3hPwnisher @Vincepac1500 @strongmanvinny2 @littlesleeper @guineapig
@loganator FWIW I think 405 was a bit of an ambitious jump considering how 385 moved on the day. Even if you had perfect technique the 5% ish jump was a bit much from a near max lift especially if you’re not used to how max weights will move i.e. slower e.g. ur program is sub max or low intensity focussed.
Technique wise I like to look at sexy deadlift technique as a combination of positioning and tensioning/tightness.
Positioning wise I reckon move the bar a smidge forward towards ur toes at the start. Like literally half an inch. The first thing I’m seeing when you initiate the lift is that the bar drifts forward and only starts moving when it gets over ur midfoot. It’s inefficient, wasting energy/time moving the bar to an efficient start position, when you can just start the bar there. At closer to max the inefficiency can lead to misses off the floor.
Training tips wise if dialling in your position off the floor is a priority I’d chill on the TnG reps. Lot of opportunities to practice the skill there.
Tension is a bit harder to see but it is synergistic with position so like if you tension well your position should also be on point also e.g. efficient starting hip height due to generating plenty of tension in the posterior chain so there’s probably something to work on there too. It’s kinda hard to “see” because there’s nothing glaringly wrong but tick off the boxes in generating tension/tightness and see how you go: neutral spine posture, breathing + bracing, lat/back tension, hip hinging / tensioning the posterior chain and wedging. If none of these stand out there big picture look at “how to pull slack videos” (there’s several ways to do this so find what works for you). I’m a sumo puller but have attached me conventional max vid below as reference/humblebrag. I’ll look up some other vids for you too and pop em in a reply below.
I think I heard Dave Tate say this in a recent vid for the same reason, will have to make this more of a priority.
From what you’ve said I really struggle with getting tension in my set up, have never really had that “aha moment” where all the cues click and I feel powerful at the start of the pull.
I’ve also noticed I really struggle with using my glutes in the dead which likely has to do with my inability to get tight.
I used to breath at the top when I pulled mix grip but a little trickier to do with straps. You did just remind me though that I heard somewhere if you’re going to breathe at the bottom you should do so with your hips high to get in more air, also sets you up for the drop in that you mention.
I think just being overall more methodical and mindful will help me out.
Try getting that breath with the hips up, brace hard, drop your hips into position and then initiate the pull. You mention struggling with using your glutes but for me deadlift is much more a quad exercise. As I initiate the lift I focus on driving my feet through the floor and keep trying to drive my feet away fast through out the lift. Glutes still do a lot of the work and especially at lock out to drive the hips through but I dont focus on the glutes.
Ye it all kinda works together e.g. if you posture isn’t right you won’t be able to brace properly or use ur glutes propah. That’s why I think you should make sure you have your fundamentals down 1st and then implement it all in a consistent set up routine based around an efficient slack pull. The slack pull is beautiful in that in is self organising and correcting. When executed well the slack pull will put you in a good position, create tightness and tension in all the right places and potentially reduce ROM if you are strong enough with a DL bar.
Tuesday
Seal row 10x95 7x8x145
Close grip swiss bar bench 2x10x135 2x5x185 5x225 13x185 2x10x185
Fat trap carry 8x100ftx185
EMOM axle Z press 10x3x95
Cable row 315x100
Log waiters walk 3x50ftx185
Thursday
Morning
Kbell swing 10x15x35
Squat 2x8x135 5x205 5x255 3x275 3x315 3x345 10x275 2x8x275
Kneeling ab roll 10x10
Deadlift 5x225 EMOM 10x3x275
Evening: GHR x a bunch
Saturday
Pull ups 9x5
Log 2x8x95 2x3x145 5x185 4x195 3x10x145
Farmers 2x100ftx105 6x100ftx195
Axle press 5x95 EMOM 2x3x125 2x125 7x3x115
Incline T 4x20x5
Log waiters walk 4x50ftx185
Cable row 3x15x110
Incline dbell press 3x10x70
Incline dbell row 3x8x70
Overhead tri ext 2x20x50
Incline hammer curl 2x12x20
Sunday
Pull ups 9x5
Deadlift 5x135 5x225 3x275 3x315 3x335 3x355 12x285 2x8x285
Prowler 9x50ftx90
Squat 5x135 5x225 EMOM 10x3x275
Backwards sled drag 7x100ftx180
Hamstring curl 2x15x25 5x12x35
Tuesday
Cable row 9x10x100
Close grip swiss bar bench 2x10x135 2x5x185 3x225 1x245 0x275 7x205 2x5x205
Incline reverse fly 9x10x20
EMOM axle Z press 10x3x105
Log waiters walk 3x100ftx145
Facepull 3x20x40
Thursday
Morning
Squat 2x8x135 5x205 5x255 5x275 5x305 5x325 3x10x265
Kneeling ab roll 10x10
Evening
Deadlift 3x5x205 EMOM 10x3x275
Saturday
Pull ups 9x5
Log 2x8x95 2x3x145 2x185 1x205 0x215 3x5x165
Farmers 2x100ftx105 7x100ftx195
Axle press 5x95 EMOM 6x3x125 1x125 3x3x115
Cable row 3x15x110
Overhead tri ext 3x25x40
Incline hammer curl 3x10x25
Sunday
Deadlift 5x135 2x5x225 5x275 5x295 4x5x325
Sideplank w/ abd 5x15
Lateral hop over 5x30s
Squat 5x135 5x225 EMOM 10x3x275
Hamstring curl 80x70
Tuesday
Cable row 7x15x100
Log from rack 2x8x95 5x145 3x165 3x2x185
90/90 carry 50ft 2x20 5x35
Pull ups 5x5
Swiss bar bench 5x135 5x185 3x5x205
Fat trap press 40xbar
Wednesday
Squat 2x8x135 5x185 5x225 5x275 4x5x295
RDL 3x15x185
Sissy squat 3x20
Hamstring curl 40x85
Walking lunge x10 mins
Saturday
Pull ups 8x5
Log 2x5x95 2x3x145 4x5x175
Farmers 2x100ftx105 6x100ftx195
Stone over bar 4x2x200
Log waiters walk 4x50ftx185
Cable row 3 20x100
Overhead rope tri 3x(20x50 10x40 10x30)
Sunday
Deadlift 2x5x205 2x5x255 5x275 5x295 5x5x325
Squat 5x135 5x205 3x255 EMOM 10x3x275
GHR x a bunch
Weird week dog sitting for my parents and going to a bachelor party, need to find more time so my weekday workouts reflect the weekend workouts.
Switching things up, darkhorse got me from 0 reps at 205lbs on the log to hitting 4x195. Good reintroduction to heavier weights.