Coan philipi working set: 2x370 felt easy
8x3x300 speed pulls
3x8x225 sldl
Bench working sets 2x250 (failed third rep surprisingly)
13x185 amrap
Good mornings 3x5x135
Pull-ups 2,4,6,8,6,4,2
Planks (3x1min)
Spontaneous decision to get a quick deadlift session in!
5x135
5x135
5x225
3x275
3x315
15x315 amrap (paused for a solid 5 seconds after the 10th rep). Maybe had another couple in me I’m not sure.
Workout took a total of 15-20 minutes. Needless to say im really enjoying these quick sessions.
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Coan/Philipi working set - 2x395 (definitely feeling harder)
Speed pulls 6x3x325
Sldl 3x245
Didn’t have much time today so I’ll try to GM/bench/abs/pull-ups tmrw
Coan Philipi working set 2x420 (has to be some sort of a PR)-really grinded these out
Speed pulls 5x3x350
Sldl 3x6x275
Pull-ups 2,4,6,8,6,4,2
Good mornings 3x5x135
2x1.5min plank
There’s been some commotion in another thread regarding a 20,000lb deadlift challenge. It seemed like fun and I decided to go for it. I spaced it out into 8 sets of 8 with 315lbs. It took me a total of 31 minutes to complete, which is a little longer than I would have liked. Needless to say it was brutal. First and last sets below:
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Bench 225x5, 185x10
Pull-ups 2,4,6,8,8,6,4,2
3 minutes plank
10 minute run
@T3hPwnisher I didn’t want to hijack the challenge thread, but I’m well aware that you’re an experienced member of this forum. Would you mind giving me an honest assessment of how my conventional deadlift looks? My back certainly rounds, but for whatever reason I feel much stronger and tighter in this position. The one thing I will say in my defense is that it doesn’t look like my back rounds throughout the lift. But if it looks terrible to you and other experienced lifters I may have to reconsider my ways.
I am so not the person to talk to about form. Honestly, those reps are too quick for me to evaluate. Yeah, your upperback looks really rounded, but it doesn’t seem like you are setting up for a super strong pull either.
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thanks for the feedback! When you say it doesnt look like i’m setting up for a strong pull, what could i do differently? is it a cue that i’m missing?
It’s not a cuing thing (I don’t use any cues); I mean it as in those look like reps where you are just trying to pull them as fast as possible to get them done, rather than something that is a challenge to move. When that happens, form goes slack and you just do what it takes. I do the same thing in competition.
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right, I guess I should have known better by now than to use a set of 8 as an example. I’ll try to get some footage of heavier weights in the future.
I tried to drop my hips a little bit to straighten out my back, but I ended up feeling it more in my back than before interestingly. It was more of a burning sensation like lactic acid buildup. I’m not sure what your thoughts are @T3hPwnisher
Did you get video?
I’ll make sure to get one tomorrow. It almost felt like I use more quads/hamstrings when I’m hunched over and my back takes less of the load initially. When I’m more upright and my back is straighter I actually feel like it does way more work, hence the lactic acid buildup feeling.
Yeah, without video, I can’t do much. Hell, even WITH video I can’t do much. I’m really not a form guy. I can do my best to troubleshoot though.
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Coan/philippi working sets 3x3x370
Speed pulls 3x3x315
Sldl 3x8x225
Body felt tired today from all the running I’ve done lately for soccer. I felt like pulling sumo after my working sets just to get idea of where I was. 315lbs went up like 225lbs conventional. Pulled a 405 that felt equivalent to 315 conventional. I’m convinced I had 500+ sumo in me today but I’ll leave it for the end of this Coan Philippi cycle. I think all the conventional work done in my rather compromised starting position really built up my erectors. I’ll get a form vid of 365 conventional up in a few minutes.
Sorry to keep dragging you back here @T3hPwnisher here’s the vid lel
I really tried to keep my lower back straight, but as you can see my upper back is still hunched over. I’m convinced i’m destined to be a sumo puller at this point.
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Your latest vid looks much better than the earlier one where you repped it out where your legs were straight for most of the reps. Remember to sit back into it, and the bar will pop off the floor easier than being over it and wrenching it up, if you get what I mean.
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Alright, well this gives me a better idea of what the issue is. The first set of videos you wanted me to evaluate I said looked like speed deadlifts and didn’t give a good indication of how you’re approaching a heavy pull. These looked the same, and I realize now that what you’re doing is trying to outrun the starting position. I recognize it, because I used to do the exact same thing.
I recognize the exact same patter; the mid air humping in an attempt to “groove” the correct motor pattern only to completely throw it all out the window once the pull actually starts. I imagine that you feel pain/pressure in the lowerback at the starting position, and your idea is that, if you quickly get OUT of that position, you won’t feel the pressure and pain. Unfortunately, what ends up happening is that you sacrifice tension at the start of the pull to create an artificial amount of speed and end up slingshotting yourself up, putting a LOT of pressure on your back in the process.
I’d get a belt ASAP. It’s not because it’s safer on your back or anything like that, but because bracing hard with a belt will prevent you from being able to get away with this. It’ll also let you feel much stronger at the starting position, which will let you feel more confident at the start and allow yourself to pull a little slower.
If that’s not viable, I’d consider something like RDLs for assistance work so that you spend time practicing bracing and hinging while moving slower through the ROM. Rack/mat pulls would be good too, because they’ll force you to move a little slower.
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Thanks @I_Luc I get what you say by sitting back, but for whatever reason I actually feel it more in my lower back when I sit back. I also feel alot weaker. I’m not sure if it’s a leverage thing, but what you’re seeing is my strongest starting position.
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