Rise Of The Slaya 2019- Next Strongman Comp prep and fixing my hip

[theonecamko]

Aint nobody gunna deathlift 500kg

[strongmangoals]

Looking smooth, I think he adds 10-20kg per week but a long way off 500kg youd think:

https://www.instagram.com/p/BqIQ6dGgEzx

He gets to add a suit and straps for the elephant bar but I don’t think he’s going to take his eye off an overall win to break 500kg.

EDIT: Figure 8s not okay, deadlift suit okay. WTF Arnolds?

[T3hPwnisher]

@strongmangoals

EDIT: Figure 8s not okay, deadlift suit okay. WTF Arnolds?

I can see it. The fact you can deadlift with an open hand with figure 8s is turning some folks off. And of the 2, the figure 8s are the newest form of cheating.

[duketheslaya]

@mortdk

you’re very welcome. Don’t overthink DL.

I will try not to. Its definitely the hardest thing in my training right now.

@mortdk

just do that over and over.
And next time stay tight and reverse the DL and lower the bar all the way to the ground.

Alright

@mortdk

Hinge hinge to the bar reaches the knee, as you did, then bend knees until bar touches the ground. And if you’re filming it, that is the exact spot you should start the pull, for the next single.

This is the thing im having the most trouble with. I always mess up the bending the knees part

@mortdk

Don’t do it halfway to the floor, you body is in a compromised position and the sudden impact when letting

Makes sense. I don’t want to drop it at the top either, i want to learn the full deadlift

@mortdk

you want to see how to lower the bar, go to littlesleepers log and find some of his DL videos, putting down 600 pounds like the plates were made of glass.

I’ve seen that! It’s crazy lol. I will study those videos, I’m sure they will help.

[duketheslaya]

@Koestrizer

Log press is the overhead movement that stresses the lower back the most. So If you squat and deadlift as well during the week, the lower back demand can add up quickly with the wrong intensities in place

Thanks for the warning man. What do you do for overhead ×2 a week and log the other week? I could follow a similar setup, that way give my lower back a break.

[duketheslaya]

Damn,Those rdl’s made me feel real good. I think thy stretched out alot of stuff, also my lats. Which were making my shoudlers angry. (tight ass lats) back alot better too.

[mortdk]

DL reversed try this one.

Load the bar with 2 plates, grab the bar with double UNDER hand grip. This should make it easier to learn.
Stand up with the bar, now hinge as you do, it’s looking pretty good, when you reach the knees with the bar, set the bar down by bending the knees.
Hip and shoulder should stay the same angle all the way down from knee to floor. If that makes sense.
When you pull it is reversed, hip and shoulder rises at the same time in the same angle and it is first when the bar reaches the knee you start to stand up and fuck the bar. Just like the RDL.
You could try again with just 2 plates pull the bar from the floor to the knee and then back down again.
And remember don’t overthink it, it’s a fluid motion without any stops on the way up or down.
You can stand with it on top with the heavy weight thinking Yeah I did it. But on the way down again it’s a fluid motion were you brake at the hip and then a bit later in the knees, make it happen naturally.
Everybody pulls a bit different but what’s the same is the bracing and staying tight. All the way up and down again.
Lastly don’t go to fast forward, own the bar and weight before you’ve earned the right to move to the next weight.
Start with 100 kg when you do that for a triple, where you gently puts the weight down, controlling it all the way on all three reps, you’re good to do 105 kg start with some single controlling the weight, go to doubles and end up with triples, before going to 110 kg.

[duketheslaya]

grippers
2×5 assisted reps on the 2.
5×5 with the 1. Pretty easy
Timed hold. Didnt get 30 seconds on last rep of last set. Timed hold was tough

Bunch of hand bands

[duketheslaya]

@mortdk

double UNDER hand grip.

Do you mean double overhand or actually double underhand?

@mortdk

it’s looking pretty good, when you reach the knees with the bar, set the bar down by bending the knees.
Hip and shoulder should stay the same angle all the way down from knee to floor. If that makes sense.
When you pull it is reversed, hip and shoulder rises at the same time in the same angle and it is first when the bar reaches the knee you start to stand up and fuck the bar. Just like the RDL.
You could try again with just 2 plates pull the bar from the floor to the knee and then back down again.
And remember don’t overthink it, it’s a fluid motion without any stops on the way up or down.
You can stand with it on top with the heavy weight thinking Yeah I did it. But on the way down again it’s a fluid motion were you brake at the hip and then a bit later in the knees, make it happen naturally.
Everybody pulls a bit different but what’s the same is the bracing and staying tight. All the way up and down again.
Lastly don’t go to fast forward, own the bar and weight before you’ve earned the right to move to the next weight.
Start with 100 kg when you do that for a triple, where you gently puts the weight down, controlling it all the way on all three reps, you’re good to do 105 kg start with some single controlling the weight, go to doubles and end up with triples, before going to 110 kg.

Thanks man! So just really slowing down the eccentric and focus on bending the knees? And is the other thing you’re referring to these:

Deadlift up to Knees

[mortdk]

@duketheslaya

actually double underhand?

Yes grab it underhand it’s for practice, you could even do it with just the bar grab a little wider than normal it makes it easier to have the bar close to the body. This is just practice nothing else it’s light and not taxing in any way.

@duketheslaya

Thanks man! So just really slowing down the eccentric and focus on bending the knees? And is the other thing you’re referring to these:

Well not really slowing down, just keep the bar under control all the way down.
Not exactly like he does it, he lets the tension go and almost drops it at the end. He has the form right and is training the breaking of the floor. with heavy weight.
You go with light even lighter than you like 2 plates, pull to the knee pause for a second, set the bar down controlled, it’s very light weight so it should not be a problem.
Do 5 reps and do maybe 3 sets of those. Then do one set of 5 reps full DL, pull quite aggressively, then lower controlled and fluid, it have to be fluid, don’t think about hinging and bending the knee. Just hold on to the bar and set it down on the ground.

[duketheslaya]

@mortdk

This is just practice nothing else it’s light and not taxing in any way.

Alright

@mortdk

You go with light even lighter than you like 2 plates, pull to the knee pause for a second, set the bar down controlled, it’s very light weight so it should not be a problem.
Do 5 reps and do maybe 3 sets of those. Then do one set of 5 reps full DL, pull quite aggressively, then lower controlled and fluid, it have to be fluid, don’t think about hinging and bending the knee. Just hold on to the bar and set it down on the ground.

Where could i do those? This week I’ve just started doing daily deadlifts (like 3×1 70% each training session that jmaier and activitiesguy recommended) so i could do that 2 days of my week maybe? It’ll still count as daily deadlifts.

[mortdk]

@duketheslaya

Where could i do those?

Do it as the warm up to it.
What weight would you do your DDD with?

[duketheslaya]

Fuck aghh… i really want to just be like fuck it and get to 100kg. I have to stay under 90 for the time being though. Just until april (my first strongman comp.) Luckily for me it requires alot of food to gain weight, so i can control my weight gain and not crazily gain weight by eating insane amounts of food. Sometimes i do lose my willpower and eat Kfc and icecream (okay i eat that shit everyday, if it’s not kfc or something its donuts, icecream,cookies etc😂)

[duketheslaya]

@mortdk

What weight would you do your DDD with?

Staying at around 110-120kg mark for the time being.

@mortdk

Do it as the warm up to it.

I donno… I dont want to make my training sessions any longer. I basically do daily deadlifts as my warmup and then do my regular session after.

[j4gga2]

@duketheslaya

Sometimes i do lose my willpower and eat Kfc and icecream (okay i eat that shit everyday, if it’s not kfc or something its donuts, icecream,cookies etc😂)

Must be nice

[duketheslaya]

@j4gga2

Must be nice

I love eating so its great. Tell that to my bank account though😂

[duketheslaya]

update
I decided the best thing i could possibly purchase right now is deadlift socks. It will help me drag the bar up my shins a.k.a keeping the bar close.

[mortdk]

@duketheslaya

I dont want to make my training sessions any longer.

Next couple of time DDD comes up do the routine it’s only 3 + 1 set of 5 don’t have to take that long time. After that do a single at 100 kg.
Then go to the 3-5 singles but start out with 1 set of 5 to the knees and 1 set of 5 full DL. It’s all about letting it become a fluid motion. Your singles should be fluid and controlled as well.

[duketheslaya]

@mortdk

Next couple of time DDD comes up do the routine it’s only 3 + 1 set of 5 don’t have to take that long time. After that do a single at 100 kg.
Then go to the 3-5 singles but start out with 1 set of 5 to the knees and 1 set of 5 full DL. It’s all about letting it become a fluid motion. Your singles should be fluid and controlled as well.

Alright. I’ll let you know how it goes tomorrow

[duketheslaya]

Bodyweight thoughts
I keep saying stay under 90kg, but really whats the point? Its going to be my first competition. It’s a novice one anyway. Who gives a shit how much i weigh. I should just focus on getting stronger and improving myself instead of obsessing over winning and staying u90 so the weights will be lighter. Thats just setting limitations on myself. I should get as strong and conditioned as possible and just compete.