Eco - Good eye!! Thanks.
Yes, deads once a week (tonight, in fact). I did them last 10 days ago, so I’m due.
I’m trying to stick to my ‘Kroc’ split (although he says he’s been doing his version of 5/3/1):
Bench
Deads (hams)
Arms
Upper Back
Shoulders
Squats (quads)
Off
Possibly adding a mid-week ‘off’ between back and shoulders (depening on how my rot.cuff feels).
I do love the deads. I want to get a video so MMeat can make fun of me.
Sorry I didn’t go that far back into your thread. When i started doing deads around 1.5 years ago within 2-3 months I was visibly bigger(not just my gut). And none of my shirts fit.
[quote]SteelyD wrote:
I do love the deads. I want to get a video so MMeat can make fun of me.[/quote]
call it constructive criticism with me laughing and pointing:)
DedzLiftzes & Hamzez
Deadlift (Sumo):
135x8
225x2
315x2 (left arm was out too far-- I was crooked or something)
365x2
385x1 (ass came up too fast)
405x1… PR! — FINALLY BROKE 400!!!
415x1… PR! — D/L is officially higher than squat now 
Video to follow…
SLDL: 135x8 (with FatGripz), 155x5(FG), 185x6, 225x5
Goodmornings: 135x8, 155x7, 205x6 (video to follow)
Weighted hypers: 90x10, 100x10
Finally broke that barrier! As soon as I figure out how to convert these vids I’ll post.
[quote]SteelyD wrote:
405x1… PR! — FINALLY BROKE 400!!!
415x1… PR! — D/L is officially higher than squat now
Video to follow…
[/quote]
Great job! Looking forward to the video!
[quote]SteelyD wrote:
DedzLiftzes & Hamzez
Deadlift (Sumo):
135x8
225x2
315x2 (left arm was out too far-- I was crooked or something)
365x2
385x1 (ass came up too fast)
405x1… PR! — FINALLY BROKE 400!!!
415x1… PR! — D/L is officially higher than squat now
Finally broke that barrier! As soon as I figure out how to convert these vids I’ll post.[/quote]
D, congratulations on hitting the 400 milestone! Keep it Coming!
Old Lardass
Sumo Form Check Video
(My first YouTube vid!)
Have at it!!!
For anyone who cares, my food breakdown today was like this (appx.):
Total Cals: 4,650
Fat: 216g
Carb: 232g
Protein: 454g
I thought the deads looks solid- You could turn your feet out a little more if you can-
looking good to my eye… Im sure the more qualified can help
kmc
Wow, good work D. Who was that guy shadowing you on the first pull? I thought he might try and goose you or something.
[quote]SteelyD wrote:
DedzLiftzes & Hamzez
405x1… PR! — FINALLY BROKE 400!!!
415x1… PR! — D/L is officially higher than squat now
[/quote]
Congratz! Great PRs Steely! I agree with Kmcnyc that you could be those toes out more and push the knees out more. But other than that, you already caught the only other thing that my inexperienced eye saw - letting those hips come up too fast.
Hey, thanks, guys. And thanks all you folks who PM’d me-- very much appreciated and some great feedback so far.
It’s a great load off my back (so to speak) mentally to break that 4plate mark.
Next: 500! (actually, next is 420…)
D- Congratz. Awesome pulls. And I still can’t get over how much protein you take in.
that was a shit sumo bro.
just kidding. actually it wasn’t bad at all. just a couple very common mistakes. the sumo is by far the most complicated lift there is in powerlifting.
things that have already been mentioned such as turning your feet out more to bring more quad into it as well as pushing the knees out.
think of the sumo as a concentric portion of a squat. if you lean forward in a squat the weight is going to get in front of you and you will lose your leverage and balance. same thing with a sumo. the back shouldn’t move at all. you are leaning forward to get to the bar and as you are locking it out, you are leaning back. for the sumo to be affective you have to use the stronger hips and quads.
a good way to keep the back out of the motion is to not look down… ever. keep your chest high and as you drop down to the bar push those knees out hard and just feel for the bar… don’t look for it. if done correctly, someone should be able to stand beside you and your back should start and finish in almost the same position. the entire movement takes place in the lower body.
also, as the bar breaks off the floor and approaches the knees, push your hips forward towards the bar to get a strong lockout. right now you are basically leaning back to lock it out. again the back is moving to get the lockout.
not that my form is perfect but here is an example of pushing the hips through. this a vid of some speed pulls against minibands.
MM - Wow, thanks.
LS - Thanks. Yeah, I have a goal (warranted or not) of trying to get approx, 2g prot per lean # of bodyweight. I’m 225(+), so I’m just saying 200# lean (maybe less) and 400g is a nice round number I fill in the rest of the cals depending on how I train that day (carb v fat). Or, at least I try to 
soldog- Thanks!
sfp - thx! You know him? He WOULD goose me with 400# in my hands. He’s a strong kid. I was spotting his benches between sets-- High 3’s.
kmcnyc- I add 20# to all my lifts when I wear my beanies… I just pour sweat off my head, so I need a beanie or a bandana…
Goodmorning form check vid up next…
Good Mornings…
Arms
A1: Standing Alt Curls: 10, 10, 8, 5@55
A2: CGBP(Smith): 10, 10, 8, 3@200
Spider Curls: 10, 10, 8@80
1-Arm Tri. Rope P/D: 10, 10, 8@60??
Rev. P-Curls (Ez Bar): 10, 8, 5@65
P.Curls (EZ Bar, steep side): 10, 8, 5@85
Forearm-- wrist rolling (short broomstick, rop with weight on the end): 5#x3 (up and down), 10# x 3 ← that hurt!
Rec Bike: 10 min
I didn’t sleep well last night, was exhausted all day, didn’t eat enough…
Also, didn’t hit my tri’s as much as I wanted today. They’ll get some work with shoulders this week anyway.
I think your good mornings look great. it would probably help your glutes and hams if you could get a little lower. However, don’t go low enough for your lower back to lose the tight arch. Youre getting your ass back, which is where most people mess up. keep up the great work
old lardass
ditto on the GM’s you have a good arch and the hips are setting back.
nice work
I need a beanie for sure now
kmc
SteelyD of steel. How’s that for a nickname?
Nice deads brother, strong as hell.