This is a great thread, we need to keep it near the top. In case I haven’t already thrown my name in the hat I’m a conventional puller, swiched to sumo recently to aid in the rehab of some SI injuries. I’ve pulled 275kg in training but have yet to notch a 600+ pull in competition or on video, so until that day comes I won’t consider myself part of the club.
Shawn, as Matt suggested I’m sure pulling sumo for awhile would be a viable option for you. My lower body flexibilty is a mess, I have trouble getting depth with an Oly. width squat but can easily reach depth with a wider stance squat and have no problems getting into a wide sumo dead (although I pull conventional for the most part). I somewhat disagree with Matt suggestion of a close stance sumo deadlift, I think you should start fairly conservative in stance and move out as far as possible without hindering your pull. Reason being, with the exception of some sore hips the pull is no harder and the bar will have to travel less distance.
You are starting the lift with very high hips. Watch how high your hips are and how straight your legs are when the weight starts moving, especially on the 565. It almost looks like you are trying to stiff leg it. As a result, your shoulders also come forward quite a bit. Your rep work at 405 looks more like a romanian deadlift. Your weights will suffer for a while, but I think it might benefit you to work on lowering your hips and fixing whatever problems are causing you to want to start with your hips that high, whether it be a weakness or just technique.
My initial inclination would be to say your quads are overpowering your hamstrings. So anything to bring them up to par would likely help you. My recommedations would be GHR’s and low box squats with a narrow stance and a full second pause and making sure you sit on the box gently. I like to do these with a high bar position too.
As for technique, in addition to lowering your hips, concentrate on pulling back while you pull up. If you have access to them and can rig a setup, doing some work with bands is sure to help you.
Just my 2 cents, even after working with low hips for a while it may turn out that you are just stronger stiff legging it, but I think you should give it a try for a while.[/quote]
Thanks for the input, I went back and watched my lifts and I think you are right. I think it had to do with me lifting max weights. I went back and watched my other pulling video where I only got up to 495, and it looked like my hips were lower. I also noticed that I need to get my chest up.
I will focus on these things next time I pull, then I can see if it is technique or weak ham’s. I have only been pulling again for a little over a month and my technique is all over the place.
On the deadlifts I wouldn’t train infront of a mirror. I’d rather learn how to ‘feel’ my technique rather than watch myself in a mirror. On the set of 12 deadlifts your set up changed as you repped with your hips getting progressivly higher. Even a on a high rep set I would pause in between each rep and make sure I was set properly. If you were only bodybuilding it may not be a prob, but as you want to get stonger in the lift you should pratice goood technque all the time.
Finally nailed a 600lb, 3xBW (272.5kg)deadlift today at a little unofficial gym meet! Dam it was tough but I’m chuffed to bits. Just need to get it at a real meet this year!
I also did a 220lb (100kg) overhead for the 1st time, as it was a ‘push n pull’ type meet (floor ot overhead anyway + deadlift). A vid will follow at some point.
[quote]IainK wrote:
Finally nailed a 600lb, 3xBW (272.5kg)deadlift today at a little unofficial gym meet! Dam it was tough but I’m chuffed to bits. Just need to get it at a real meet this year!
I also did a 220lb (100kg) overhead for the 1st time, as it was a ‘push n pull’ type meet (floor ot overhead anyway + deadlift). A vid will follow at some point.[/quote]
[quote]IainK wrote:
Finally nailed a 600lb, 3xBW (272.5kg)deadlift today at a little unofficial gym meet! Dam it was tough but I’m chuffed to bits. Just need to get it at a real meet this year!
I also did a 220lb (100kg) overhead for the 1st time, as it was a ‘push n pull’ type meet (floor ot overhead anyway + deadlift). A vid will follow at some point.[/quote]
Congrats,
I LOVE that idea for a meet. I would be there in a second if there was ones like that around here. just deadlift and get it the fuck up OH
[quote]IainK wrote:
Finally nailed a 600lb, 3xBW (272.5kg)deadlift today at a little unofficial gym meet! Dam it was tough but I’m chuffed to bits. Just need to get it at a real meet this year!
I also did a 220lb (100kg) overhead for the 1st time, as it was a ‘push n pull’ type meet (floor ot overhead anyway + deadlift). A vid will follow at some point.[/quote]
Dammnnnn nice job. Do you lift in the BDFPA or BWLA? If it’s the former, are you coming over to Ireland for the Euros??
[quote]IainK wrote:
Finally nailed a 600lb, 3xBW (272.5kg)deadlift today at a little unofficial gym meet! Dam it was tough but I’m chuffed to bits. Just need to get it at a real meet this year!
I also did a 220lb (100kg) overhead for the 1st time, as it was a ‘push n pull’ type meet (floor ot overhead anyway + deadlift). A vid will follow at some point.[/quote]
Nice work on the progress guys. I have been following the thread for a little while now.
I just did my first 3 lift comp after not deadlifting or squating more than 150kgs for the last twelve months due to injury.
I had mostly been training in higher reps (8-12) for everything except for the last three weeks when I finally found a good gym that encourages a westside template.
Lifts were 190kg (418lbs), 140kg (308lbs), 220kg (485lbs) @ 120kg (196cm tall) Raw lifts as per CAPO rules.
I was not used to pausing on the chest for bench and seemed to lose my tightness, hence the lower number.
We have the state open titles in July so I am looking forward to getting some more experience with powerlifting and seeing what I can lift come comp time.
Sorry, I should add that although I am not pulling 500 yet, I know it will go down soon and I will be well on my way to 600 and I am looking here to improve.
It’s a sports training facility so during the off seasons there are lots of high school kids there training. Nice gym though, EliteFTS racks and benches and 4 oly platforms. Volleyball courts, indoor track, tennis, it’s all in a big old warehouse.
