Yeah, it’s pretty close, you’re right. And Skid, to your point, I’ve since improved in the middle, so I think it’s trainable as well. Not sure what it means as far as fast/slow twitch ratio, but I do tend to be on the slow side.
2009-4-8
Deadlift Day
Weight: 184
Posted vids because someone wanted to see the pulls…There are no PRs today.
Deadlift
135x8
225x3
315x3
370x3 (80%)
395x3 (85%)
420x3 (90%)
Good mornings (to parallel)
185 3x8
Doubled mini
3x8
Deadlifts were just flat painful. There was no set that did not hurt - even the 135’s. However, I completed all sets with no structural damage, so I win. Think I’ll scale volume back to 3x6’s on assistance to keep some recovery capacity for the back.
Band Assisted Nat. GHRs rock. Band helps with the last 30 degrees with about 50 lbs of negative force, which lets me make it through the whole range of motion. I'll start choking the band at different lengths until I can do unassisted.Very nice pulls Skidmarkymark!!!
ouch
[quote]SteelyD wrote:
Very nice pulls Skidmarkymark!!![/quote]
Thanks Steely.
I be liftin’
and my back be shiftin’
repping those deads
in my ratty old keds
White rappers. Go figure.
[quote]mjnewland wrote:
ouch[/quote]
Not so much. If it had REALLY hurt I would have stopped. Took you suggestion and went for light good mornings as a secondary lift. I can already tell they’ll help. I need more glute strength and those hit just right.
White rappers, I am white and a hip hop fan,
the beasties are ok.
But hey you never know, you might be on to something.
you are in the 90% range they are going to hurt.
kmc
Skid – where’s the pain? Is it back pain or hammies (or other)?
I haven’t gone for D/L pr in awhile and really just started back with ‘real’ weight in the past couple weeks after a bit of a hiatus (and pulling Sumo).
I call it ‘deadlift’ day, although it’s really ‘hammie’ day, so GM’s (mine have never been real heavy), SLDL, hypers, etc.
Do you ever belt up?
Pain is at juncture of hip and spine radiating up the back and down the hip. The lower I go the more it hurts. Rack pulls from just below the knees, nearly no pain. From mid-shin, some pain. From the floor is like a pretty good toothache but I seem to be able to block it out to some extent. Sumo doesn’t hurt so it seems to have something to do with back angle relative to the floor plus the amount of hip flexion. I’m more upright with sumo’s.
I don’t own a belt, but I think I need to get one.
I noticed that you lock your legs pretty early in the lift, then the last 1/3 - 1/4 is all back. try dropping your butt just a touch then lean back. I know that in order to keep my legs in the lift, I need to really concentrate on sitting back and lifting with my legs.
When I squat, I belt up when I hit the the 300s. For deadlift, after 250, cuz its so back-centric. Even a shitty belt gives you something to push out against, which is supposed to help tighten your trunk. Read some of Louie Simmons’ comments about belt usage as a training tool - that’s what sold me…
Old Lardass’ $0.02
[quote]mjnewland wrote:
I noticed that you lock your legs pretty early in the lift, then the last 1/3 - 1/4 is all back. try dropping your butt just a touch then lean back. I know that in order to keep my legs in the lift, I need to really concentrate on sitting back and lifting with my legs.
When I squat, I belt up when I hit the the 300s. For deadlift, after 250, cuz its so back-centric. Even a shitty belt gives you something to push out against, which is supposed to help tighten your trunk. Read some of Louie Simmons’ comments about belt usage as a training tool - that’s what sold me…
Old Lardass’ $0.02[/quote]
I was just reviewing the video and you’re right that I’m back lifting it. That’s the glute weakness I was talking about.
problem 1) I think I had my stance too close.
2) I’m straightening my legs too soon so all the stress goes right to the back.
3) Not firing the glutes to get my hips to the bar.
Widening my stance a few inches will actually get me closer to the bar at the bottom and give me a better back and hip angle. Trying to push the floor away rather than pull the bar up will force me to use all the muscles at the same time rather than in sequence. Firing the glutes should speed the lockout.
Thanks for the advice.
[quote]skidmark wrote:
mjnewland wrote:
I noticed that you lock your legs pretty early in the lift, then the last 1/3 - 1/4 is all back. try dropping your butt just a touch then lean back. I know that in order to keep my legs in the lift, I need to really concentrate on sitting back and lifting with my legs.
When I squat, I belt up when I hit the the 300s. For deadlift, after 250, cuz its so back-centric. Even a shitty belt gives you something to push out against, which is supposed to help tighten your trunk. Read some of Louie Simmons’ comments about belt usage as a training tool - that’s what sold me…
Old Lardass’ $0.02
I was just reviewing the video and you’re right that I’m back lifting it. That’s the glute weakness I was talking about.
problem 1) I think I had my stance too close.
2) I’m straightening my legs too soon so all the stress goes right to the back.
3) Not firing the glutes to get my hips to the bar.
Widening my stance a few inches will actually get me closer to the bar at the bottom and give me a better back and hip angle. Trying to push the floor away rather than pull the bar up will force me to use all the muscles at the same time rather than in sequence. Firing the glutes should speed the lockout.
Thanks for the advice.[/quote]
Now that’s support. Way to work it out guys. I love this forum!
No kidding.
I dont think they looked that bad,
( not bad at all)
you mentioned you were in pain.
I would attribute the semi stiff legged
for two things
your tall
its fugging heavy. reverse the order as needed.
RDL’s have helped me with developing an arch.
and keeping my legs and upper body moving as a unit
there is an article I read on elitefts about
the right dead lifting stance for you
or maybe it was a question thingy I cant find it…
basically it had some surprises for me…
kmc
[quote]streamline wrote:
Now that’s support. Way to work it out guys. I love this forum![/quote]
Hands down the best forum on this website.
[quote]skidmark wrote:
Firing the glutes should speed the lockout.
Thanks for the advice.[/quote]
I used to have real sleepy glutes. on squat and deadlift days, I add single leg glute bridges (from Dave Tate’s warmup) to my pre-training warmup funtime. these really wake up my glutes, and have helped both my dl and squat form. give it a try
old lardass
[quote]skidmark wrote:
Firing the glutes should speed the lockout.
[/quote]
Skid, I realize your glutes may not be doing the work you expect them to do, but I would really rethink firing them. Perhaps repurposing, or maybe adding some additional training or even incentives to get them moving.
As disappointing as their work performance may be, remember: without your glutes, what’s going to hold your pants up?
[quote]sfp wrote:
skidmark wrote:
Firing the glutes should speed the lockout.
Skid, I realize your glutes may not be doing the work you expect them to do, but I would really rethink firing them. Perhaps repurposing, or maybe adding some additional training or even incentives to get them moving.
As disappointing as their work performance may be, remember: without your glutes, what’s going to hold your pants up?[/quote]
I’ve got seniority. You don’t get to be funnier than me for at least another month.
I’m understanding more and more why I didn’t make it as a management consultant.
Somone’s comedy to Syllable ratio
needs work.
kmc