I figured yesterday I should film my deadlift and get a check on them too. Wasnt sure what the best angle was so this video may be useless but any help is good help(even if it is just telling me where to put the camera).
Heres the video.
Cheers for the help guys.
your deadlift is awesome man, don’t change a thing
Except, are you using hook grip? If not you might want to consider using a mixed grip, ie one over and one under. This prevents the bar from rolling and makes it much easier to hold onto the bar.
That many reps with over-over is seriously impressive though, as is your pull.
Keep the vids coming man.
I have been thinking of learning hook grip. For some reason whenever I have played with mixed it feels like I need to twist my wrist to get the bar in my hand properly, maybe its a matter of practice?
Looking forward to 6x4 tomorrow!
Looking forward to seeing the vids man, after you get to 6x6 you can either peak your front squat over a few weeks, or we can switch to back squat.
Either way, big things are coming.
Ok, so I wasnt able to film last week but Ive put together a clip from my last 2 workouts. Wednesday was deadlifts I tryed to pull with a mixed grip for my heavy set didnt work out too well, and I threw in some back squats before to warm up a bit (first back squats in about a month). Then todays workout of 6x5 front squats. Sorry about the music, I dont know how to work the program Im using and I couldnt figure out how to mute it so sorry about that one.
Anyway heres the video, thanks in advance.
at 2:32 on your deadlift your lower back is a little rounded. rounded upper back it ok but lower is not. Your videos are great . . . way to go on the front squat and back squat improvements. Wow. night and day!
[quote]BreathIn wrote:
Ok, so I wasnt able to film last week but Ive put together a clip from my last 2 workouts. Wednesday was deadlifts I tryed to pull with a mixed grip for my heavy set didnt work out too well, and I threw in some back squats before to warm up a bit (first back squats in about a month). Then todays workout of 6x5 front squats. Sorry about the music, I dont know how to work the program Im using and I couldnt figure out how to mute it so sorry about that one.
Anyway heres the video, thanks in advance.
Dude, you are a champion, plain and simple.
I really like the idea of doing back squats to warm up for deadlifts, I do front squats to warm up my deadlift.
Your back squat looks really good, really really good. Night and day from your first video.
Front squats all look great, and it looks like your on track and things are headed in the right direction.
My question is do you want to peak your front squat before you switch to back squats? Try for something big? It’s only another 3 weeks, then we can do a nice solid power routine built around the bench, squat and deadlift.
I’m seeing a 315 back squat in the very near future, I think you’ll front squat 250-265 or more after your peak after seeing you double 225.
Deadlifts look good, back isn’t perfect, but it’s a mile from poor. I really like the way you pull, I wouldn’t change a thing. Just keep at it.
Let me know about the program
Thanks for the kind words guys, especially Larry10 for getting my lifts sorted!
I noticed the back rounding as well, it looked like I got lazy during set up for that particular pull. Think I need to practice using mixed grip, it felt awkward getting set up because of the change in angle of my arm. Something to work on I think.
I was keen to talk to you about programming as Im on holiday for the next 3 - 4 weeks so I can put a lot of effort into training and recovery. Peaking front squat sounds like fun.
I should probably upload a video of my bench, as embarrassing as it would be.
Cheers guys.
k, here’s what I want you to do
on Mondays keep up with the 6x2 at 160, it’s your recovery day. If it gets really light we might raise it up to 175-185, but right now, just stick with 160.
Fridays after you build up to 6x6 I want you to go
5x5@ 185
4x4@ 195
3x3@ 220
2x2@ 220 - this week go for max reps with 220 I expect 3-5
1x1@230 - after you hit 230, hit 245, then 255, and just keep making 10lb jumps up to a max. I think you’ll do 245 for sure, and that you also have 255. Anything after this is just awesome.
By all means upload your bench, and we’ll get that worked on.
Once again, just monster improvement, you’re becoming an excellent lifter.
This sounds like it should be fun, now just to clarify when I go for 220 am I lifting 3 sets of 3 then one set of 2 followed by an all out set for reps?
EDIT: I read that workout completely wrong (I think) I was thinking that was all one workout, rather than 4 weeks.
yeah, each line is a seperate week.
What do you think?
Looks interesting, Im keen to see how it goes. Ill tape this coming 6x2 session though as it may be getting a bit too easy, and as you said raising this up might be a good idea.
But apart from that it looks good and Im excited!
sounds good, we just want to make sure we aren’t overly taxing you, and the 6x2 day is good to work on form, and you can never work on form enough… but I also feel you’re at the point where you can be handling 175-185 and be fine.
We’ll see how they look.
Hey Larry did you get my PM?
no I didn’t, just checked… might be something going on there, I think others have tried to get a hold of me too.
So Ive put together another clip with all 3 sessions from this week, sorry in advance for the length of it.
Few things worth mentioning, regarding deadlifts Ive been trying to learn mixed grip and having a hard time of it. So I had been using mixed for warm ups then for some reason went back to over hand and only got 2 reps (5,3,1 week) so I tried again with mixed and got 3, both sets I failed last set I believe because of grip strength.
Friday on squats I guess I went a bit mad on the last set, think I was planning on getting 10 but I found my core was gone by this point and I couldnt hold air so I pulled the plug.
I really need to eat more. I think its time to start force feeding myself.
Ordered some adipowers this morning, so Im pretty excited about trying them out when they arrive.
Got a few tips for ya. Squat- Keep forcing your elbows under the bar, keep your upper back tight, open your hips-force your knees out through the whole movement and you might want to try a higher bar position with that stance. With a close stance like that, you dont want to have such a forward leaning torso. Deadlift- Initiate the lift with firing your glutes and hammies and driving your heels into the ground as hard as you can, your butt is the first thing shooting up as a result and putting you at a bad leverage position. Bench- You don’t have the arch to be trying to touch so low and your not wearing a bench shirt so you don’t need to touch as low. Try to brake the bar so your elbows are torqueing towards your feet and drive those heels into the ground. Last piece of advice is to eat everything you see. Steal your friends lunches and always keep food in your mind. Have fun becoming a strong human
Hey mate, Thanks for the pointers. Just one point I dont really understand how to put into practice, you suggest not touching the bar so low on my bench. How do I go about doing this? It feels like if I was to touch higher it would put me in an awkward position? Maybe Im missing something though.
Thanks again for the help.
Let your knees travel forward more on the decent. I know that is often said to be bad, but you are bending at the hips too much, and with a high bar deep squat that leaves you hunched over.
If you are going to squat like this, just place the bar lower on your back, and you’ll be good to go.
It is a very easy fix, great depth and good luck
There are a few things you can try. You can put more arch in your upper back and then touching that low will make sence or you can keep the same position and widen your grip which should allow a better bar path