Congrats on the PR. How long are you resting between your squat money set and starting your benches?
That’s right kimba, slow and steady is tried and true. Great job on the PR!
N – agreed – if bench was super important to me, I’d give it its own day. Ah well.
Bobbi is trying to kill me. In a way that I rather appreciate.
Joe, I probably rested a good ten minutes (did a set of back raises in the meantime) between squat and bench. However, it takes me awhile to recover from a max effort and that wasn’t long enough.
Mascherano, thanks for the encouragement! It really helps.
Today was my showdown with a 170 lb. sumo deadlift, which is 10 lbs. more than I’ve ever pulled and a bit over 1.5 x BW. How did it turn out? Keep reading…
5/3/1 Wave 3, Week 3 - Sumo Deadlift Day
Bodyweight = 111 lbs.
Sumo Deadlift
From risers
65# 1 x 5 warmup
85# 1 x 5 warmup
105# 1 x 5 warmup
From floor
125# 1 x 5 warmup ← back form started to break. Deficit deads really challenge me.
135# 1 x 5 working ← back form great to OK
150# 1 x 3 working ← back form good to OK
170# 1 x 3 ← money set, PR +10 lbs.
135# 1 x 5 to work on form, which was OK at this weight
Also an extra rep or two at 135# pulling conv. to show my husband how to deadlift. Suddenly he was interested to learn and did pretty darn well for his first time.
As promised here is the video of my PR:
What I am happy with:
- Dominated the weight – there was never any question I could get this off of the floor. After the first rep, I was like – “that was pretty easy, let’s go for more!”
What I would like to improve:
- Back was kind of ugly. I want a flat back or even a nice arch, damn it!
- Need to do a better job of pulling back and spreading the floor with my feet and knees.
- My breathing needs lots of improvement. I am always forgetting to take in big air and push out against my stomach.
I find that when I remember to stick my butt way out to the opposite wall, I do a shitty job of pulling back. Remembering both at the same time is my current goal.
Perhaps a belt would really help me cue my breathing.
Barbell Hip Thrusts (shoulders on bench)
175# 1 x 10
185# 1 x 10
195# 1 x 10 <–PR +10 lbs. Happy with this! Only the last two reps were really hard.
Decline sits
10# plate behind head 2 x 10, 1 x 6
On the last set, I was going for # 7 and suddenly I was just laying on the bench looking up at the ceiling and had no. more.
Tomorrow will be MP day, using my home oly bar and weights.
Way to go on the PR!!
Here’s what I’m thinking about the deads: It looks like you’re having trouble pulling your shoulder blades back throughout the lift. If you try focusing on squeezing them back & down, while getting a nice arch in your back, immediately prior to initiating the lift, your positioning throughout will probably improve!
Those BB hip thrusts are serious!! Now I wanna try 195!
you don’t look mad enough 
so dainty…haha
way to go! GRIP AND RIP!
Great job! And you definitely identify your own strengths and weaknesses with the lift.
I used to hover in the start position like you do. I’ve broken that habit. It wastes energy. Instead, I psyche myself up while I’m standing in front of the bar, reach down and grab the bar, and pull. Think of it as an explosive lift.
RBlue, thanks for the thought. I ABSOLUTELY have a horrible time with my shoulders and upper back. I will add a cue for shoulder blades together and back, but please, please don’t hesitate to give me the same comment if/when the next video still sucks for that! It takes me awhile. Try the BB hip thrusts with moar weight. I predict success for you!
MIM, I like that…grip and rip!
Snapper, I will try that. Perhaps with LESS time to think about form I’ll actually do better?
I just tend to overthink lifts sometimes. Both squat and DL feel very natural for me. Bench? Not quite.
^feel the same way about bench, blech…
I’d like lifting even more than I do now if I ddin’t have to think about one million little things while ai was doing it. "Sit back, press neck into bar, push elbows forward etc etc etc’.
[quote]kpsnap wrote:
Great job! And you definitely identify your own strengths and weaknesses with the lift.
I used to hover in the start position like you do. I’ve broken that habit. It wastes energy. Instead, I psyche myself up while I’m standing in front of the bar, reach down and grab the bar, and pull. Think of it as an explosive lift.[/quote]
hmmm that’s a good tip - i find I hover too and by the time a grab that bar to pull my legs have stiffened.
Kimba, great job on your recent PRs!
Now, I don’t wanna rain on the parade, but I really didn’t see much wrong with your DL. I mean sure, pinchin’ your blades is the “textbook” ideal adn to be used for the majority of your training, but when you’re going for weight…I tend to agree with(I think his name is Andy Bolton)–see link-- http://www.bing.com/videos/watch/video/andy-bolton-1003-deadlift/9258517d1e02875813949258517d1e0287581394-1509419516702 that one should ‘take up as much slack’ as possible. Will your shoulders round some? YES they will. He and his partner did an article on here a few months back…I’ll look for it.
And a word of caution about the grab and snatch it up AFAP mentality—well just make sure you don’t jerk! LIFT the weight. I’d hate to see your gains stall due to a herniated disc or hip issue because something went POP. No, don’t sit too long but definately SEE the lift before you rip it!
Just remember to CRUSH the earth under your heels!
I’m lovin’ it! Keep going!
Oh, if you’re having trouble staying in the starting position…try (just whenever throughout the day) assuming the deep squat position for a period of time. Start at about 20-30 seconds and work yourself up to being to sit there comfortably for at least a minute. While you’re in the deep squat sit, you should be able to lift and wiggle your toes without losing your balance…hope you find it useful. Great lifting ahead!
–edit-- here’s that article I was talking about
Great discussion going on here - thanks y’all, learning tons!
kimba, looking good woman! Love the PRs.
I agree with CDQAR24. I am by no means a DL specialist but I think your back looks good. The part of your back that you don’t want to round doesn’t look like it is rounding. I have been hearing from a lot of different places that it is ok to round the upper part of your back.
Check out Konstantinovs. He is a conventional puller, unlike you, but he was pointed out to me because I am having a tough time with DL. I have a very long torso and short little bench arms and short legs which makes DL tough for me. Without realizing it, I kept trying to shorten my body by rounding in the lower back so a teammate suggested trying to pull like Konstantinovs. He keeps a straight lower back but rounds his shoulders and is a monster puller. The video I am posting (if it posts correctly, probably not tho) will show his straight lower back but very rounded shoulders.
Basically what I am trying to say is that I think your DL looks fine; I don’t see anything wrong with it. Other than that I think you can pull more. 
I would never advocate “jerking” either. Sure way to tear a bicep. It’s gotta be a smooth pull. But I’d still support a more arched back positioning.
Thanks all of you for thoroughly entertaining me while giving lots to think about.
I am vain enough to want my lifts to look pretty (arch, arch, arch). I also know that I have terrible posture, which having to keep my shoulder blades back will only help. So, I plan to continue to strive for pefection, while upping the weights safely.
sensgirl, I LOVED that video. Thanks! CDQ, I remember that article and it does hearten me somewhat on the upper back rounding. I think I’ll always have some of that going on.
So today I took out my oly bar and did my military presses in my bedroom.
5/3/1 Wave 3, Week 3 - Military Press Day
50# 1 x 5
55# 1 x 3 ← messed this weight up, should have been 60#…I’m really smart, except for the math thing
65# 1 x 2 ← money set, PR +5 lbs.
Bar 5 x 10 reps – BBB accessory work
I’ve never pressed 65# before, so I’m thrilled to get two – failed on three. I’ve also never pressed the bar for 5 sets of 10. So, progress on my absolute worst lift!
My 5/3/1 math is done by an Excel spreadsheet (see note above – I suck at math) and today I figured out that the spreadsheet formulas aggressively round the weight up. For example, my 170 lb. deadlift was actually 166.25 before rounding. Had I seen that, I would have rounded down to 165 in the interests of making incremental progress for a longer period of time before having to reset my maxes. So, I learned myself a new Excel trick to round the numbers down for the rest of this third wave and in the future.
wtg on your deadlift PR kimba!! I already knew this, but girl you are super lean…look at that tiny waist! As far as your form goes, its really not as bad as you think. Your lower back remains straight even though you have a slight hump in the upper. If you set up at the bottom with your chest a bit higher and tighter, it might help solve your problems. Just think squeeeeze the chest as tight as you can. Also make sure your scapulas are right over the bar before you lift. It looks like they are drifting a little behind before the bar actually breaks off the floor.
Owlie, thanks for the advice and the kind words. Higher and tighter chest FTW!
Proof that I can do at least one pushup.