Love your attitude man, I have every belief you’re going to overcome this. Stay positive no matter what. Keep moving forward.
Like your attitude, but you need a reality check too. NO core work, NO mobility work, NO stretching, NO foam rolling, NO glute work, NO repetition upper back work or spinal erector work… are you surprised that your deadlift feels terrible after ignoring almost the entire foundation for healthy mobility and a good pull?
You need to focus on the squat, and doing every single one of the things you havent done for the next 6 weeks. Glute work doesnt necessarily mean weighted glute bridges either.
Foam roll / baseball roll, THEN stretch, THEN do mobility drills for everything you need, then woek on quad strength, glute strength, core strength, upper back back strength and spinal erector strength. Your low back is the strongest part, taking over everything.
My suggestion might actually be…don’t deadlift at all for 4 weeks, take every weak point you are currently ignoring and hammer them hard for 4 weeks, then add a SMALL amount of deadlifting in at light weight with hsrd focus on the back staying straight at all costs, and continue to hammer all your ignored points for another two weeks. Then see if your form has improved.
[quote]Aragorn wrote:
Like your attitude, but you need a reality check too. NO core work, NO mobility work, NO stretching, NO foam rolling, NO glute work, NO repetition upper back work or spinal erector work… are you surprised that your deadlift feels terrible after ignoring almost the entire foundation for healthy mobility and a good pull?
You need to focus on the squat, and doing every single one of the things you havent done for the next 6 weeks. Glute work doesnt necessarily mean weighted glute bridges either.
Foam roll / baseball roll, THEN stretch, THEN do mobility drills for everything you need, then woek on quad strength, glute strength, core strength, upper back back strength and spinal erector strength. Your low back is the strongest part, taking over everything.
My suggestion might actually be…don’t deadlift at all for 4 weeks, take every weak point you are currently ignoring and hammer them hard for 4 weeks, then add a SMALL amount of deadlifting in at light weight with hsrd focus on the back staying straight at all costs, and continue to hammer all your ignored points for another two weeks. Then see if your form has improved.[/quote]
Aragorn, just wanted to say that I really appreciate your posts on this forum. Your advice is always excellent.
[quote]Aragorn wrote:
Like your attitude, but you need a reality check too. NO core work, NO mobility work, NO stretching, NO foam rolling, NO glute work, NO repetition upper back work or spinal erector work… are you surprised that your deadlift feels terrible after ignoring almost the entire foundation for healthy mobility and a good pull?
You need to focus on the squat, and doing every single one of the things you havent done for the next 6 weeks. Glute work doesnt necessarily mean weighted glute bridges either.
Foam roll / baseball roll, THEN stretch, THEN do mobility drills for everything you need, then woek on quad strength, glute strength, core strength, upper back back strength and spinal erector strength. Your low back is the strongest part, taking over everything.
My suggestion might actually be…don’t deadlift at all for 4 weeks, take every weak point you are currently ignoring and hammer them hard for 4 weeks, then add a SMALL amount of deadlifting in at light weight with hsrd focus on the back staying straight at all costs, and continue to hammer all your ignored points for another two weeks. Then see if your form has improved.[/quote]
After reading the suggestions on here I have already began doing this for the record. And I do train glutes, upper back, and erectors but I am guessing I am doing the wrong exercises.
I have been doing high pulls, heavy high rep db rows, back extensions, and long step lunges as well as RDLs. I do need to step up my core work and need an overall better plan.
BTW I did a strongman competition in august and I hadn’t pulled a DL since than until 8 weeks again to start a new training cycle. I guess I need to drop it again.
I am thinking about either bumping up my squats to twice a week OR switching to sumo deads to work on glutes. I was doing a modified powerlifting program to build more size before my next comp but this is what I was thinking.
Mon - Bench + accessories
Tuesday -
Sumo Deads OR Yoke Bar Squats OR Front Squats
an exercise that hits the hamstrings and erectors hard.
Abs
Wed - Upper Back Work
High Pulls
Heavy DB Rows
Lats
Thurs - OFF (extra abs)
Friday - Shoulders, Some Extra Tris, and some bis
Saturday
Leg Curls
Squats
Lunges
Leg Press or trap Bar deads
RDLs
ABS
And doing mobility work everday.
[quote]kjmont wrote:
As much as I hate to do one of those critique my form threads but…
Just look at my dead, its a mess! No matter how hard I arch or feel my stomach with air, try to use leg drive and keep my bacl tight I round over like a scared cat! This isn’t even a maximal set. Right now I can pull 405 x 5, 455 for a single on anyday. For the record i squat 275 x 3 to give an idea of leg strength. I have tried goodmornings, RDLs and upper back work and nothing fixes the round over. I even round over on strictly.hamstring.and lower back work.(goodmornings and rdls).
Any help is much appreciated.
Maybe try wide sumo’s for a while keeping your sack right above the bar and standing up as straight as possible before you pull?
[quote]Aragorn wrote:
Like your attitude, but you need a reality check too. NO core work, NO mobility work, NO stretching, NO foam rolling, NO glute work, NO repetition upper back work or spinal erector work… are you surprised that your deadlift feels terrible after ignoring almost the entire foundation for healthy mobility and a good pull?
You need to focus on the squat, and doing every single one of the things you havent done for the next 6 weeks. Glute work doesnt necessarily mean weighted glute bridges either.
Foam roll / baseball roll, THEN stretch, THEN do mobility drills for everything you need, then woek on quad strength, glute strength, core strength, upper back back strength and spinal erector strength. Your low back is the strongest part, taking over everything.
My suggestion might actually be…don’t deadlift at all for 4 weeks, take every weak point you are currently ignoring and hammer them hard for 4 weeks, then add a SMALL amount of deadlifting in at light weight with hsrd focus on the back staying straight at all costs, and continue to hammer all your ignored points for another two weeks. Then see if your form has improved.[/quote]
We need a LIKE button for this
[quote]kjmont wrote:
I am thinking about either bumping up my squats to twice a week OR switching to sumo deads to work on glutes. I was doing a modified powerlifting program to build more size before my next comp but this is what I was thinking.
Mon - Bench + accessories
Tuesday -
Sumo Deads OR Yoke Bar Squats OR Front Squats
an exercise that hits the hamstrings and erectors hard.
Abs
Wed - Upper Back Work
High Pulls
Heavy DB Rows
Lats
Thurs - OFF (extra abs)
Friday - Shoulders, Some Extra Tris, and some bis
Saturday
Leg Curls
Squats
Lunges
Leg Press or trap Bar deads
RDLs
ABS
And doing mobility work everday.[/quote]
Aragon summed it up, pretty much. I’ve never believed that squats and deads hit your core enough, bc the core is always the weaklink in the motion for a lot of people.
Regarding your insulin site. I’m not sure how often you change that spot, if at all, but, you don’t need to roll your glutes out right before training, it would help TREMENDOUSLY to do it the morning of or the night before. If you can do that given your situation (bc i have no clue how you deal w those things), then do it.
Same goes for the mobility work too. I know I feel like $1M if I spend some time in the gym doing a moderate warmup for sore areas with ton’s of mobility work and painful myofascial work, then lift later in the day. If anything, all I do is thoracic mobility prior to lifting with a good warmup, no other mobility work or stretching needed (for me). Fuck, do it twice a day.
Last thing. DON’T make abs your last thought, like you listed. I’d suggest doing a few moderately hard ab exercises after the warmup, then after your main lift do core work 50% of the rest of the lifts (50% core meaning entire core, not just anterior and obliques, but that’s not an excuse to continue abusing your low back).
I’m gonna kinda go against the grain here a little bit with people mentioning all this accessory work.
You need to deadlift a weight that you can do with proper form… which right now for you would be a tight upper back and an arched/neutral lower back. If you do that it will hit all these weak points without doing 26 other exercises.
Sure accessory work has its place but don’t keep DL’ing too much weight with crappy for waiting for accessory work to bring up your weak spots.
FYI regarding your back squats. Like a deadlift always lead with your chest out of the bottom. If you lead with your chest your hips won’t shoot up. If your chest goes up the rest of your body goes with it.
My lifting cues are:
Deadlift: Lead with my chest, once the bar passes my knees thrust hips forward as hard as I can.
Back Squat: Drive the chest up
good post man
[quote]Barge wrote:
I’m gonna kinda go against the grain here a little bit with people mentioning all this accessory work.
You need to deadlift a weight that you can do with proper form… [/quote]
He can’t do 135 right, but maybe you didnt see the vid of it to post this. so no, going against the grain is stupid to help him do anything but enforce his current, bad form. 45lb bar deadlifts are pretty lame and useless for a guy who has pulled over 450
I guess I just have a hard time believing he can’t do 135 with decent form.
[quote]Barge wrote:
I guess I just have a hard time believing he can’t do 135 with decent form.[/quote]
I would too had I not seen the video, I always learn something new I guess
[quote]VTTrainer wrote:
[quote]kjmont wrote:
I am thinking about either bumping up my squats to twice a week OR switching to sumo deads to work on glutes. I was doing a modified powerlifting program to build more size before my next comp but this is what I was thinking.
Mon - Bench + accessories
Tuesday -
Sumo Deads OR Yoke Bar Squats OR Front Squats
an exercise that hits the hamstrings and erectors hard.
Abs
Wed - Upper Back Work
High Pulls
Heavy DB Rows
Lats
Thurs - OFF (extra abs)
Friday - Shoulders, Some Extra Tris, and some bis
Saturday
Leg Curls
Squats
Lunges
Leg Press or trap Bar deads
RDLs
ABS
And doing mobility work everday.[/quote]
Aragon summed it up, pretty much. I’ve never believed that squats and deads hit your core enough, bc the core is always the weaklink in the motion for a lot of people.
Regarding your insulin site. I’m not sure how often you change that spot, if at all, but, you don’t need to roll your glutes out right before training, it would help TREMENDOUSLY to do it the morning of or the night before. If you can do that given your situation (bc i have no clue how you deal w those things), then do it.
Same goes for the mobility work too. I know I feel like $1M if I spend some time in the gym doing a moderate warmup for sore areas with ton’s of mobility work and painful myofascial work, then lift later in the day. If anything, all I do is thoracic mobility prior to lifting with a good warmup, no other mobility work or stretching needed (for me). Fuck, do it twice a day.
Last thing. DON’T make abs your last thought, like you listed. I’d suggest doing a few moderately hard ab exercises after the warmup, then after your main lift do core work 50% of the rest of the lifts (50% core meaning entire core, not just anterior and obliques, but that’s not an excuse to continue abusing your low back).[/quote]
Ok i’ll start doing my core work the way you recommend and I rotate my site every 2-3 days so I’ll just roll the opposite until it switches.
And maybe I’ll switch my cues and see if I can’t atleast pull 135 right!
lol at only squatting once a week
your routine looks like total garbage btw
[quote]scorpionsf wrote:
lol at only squatting once a week
your routine looks like total garbage btw[/quote]
Thanks for that helpful insight.
I only squat once a week because I was pulling heavy the other day and I’m making progress each week and setting PRs each session.
I’m pretty sure thats all that matters as far as that is concerned.
[quote]asooneyeonig wrote:
[quote]scottkoscielniak wrote:
core is definatly not tight. Suck you air into you belly and push out against the belt. It seems like the first thing that moves in your lower back. The lower back should stay rigid. You probably have weak hams and glutes so to compensate you transfer the weight to your lower back instead. [/quote]
i totaly agree with this post. its like your legs are weak so your body compensates and tries to use the back for the entire lift. this to me is exemplified by your squats.
make your legs stronger. and not just your hammies and glutes but the quads too. [/quote]
These. If your squat is 275x3 (and that’s even assuming you’re squatting to depth), and your deadlift is 455 or so, it should be pretty obvious that you need to work on your squat more, and legs/core in general. Your lower back is taking over the whole movement, which in time will kill it.