O… Ok… Can I ask what is special about the way you do them here and how this will help your lockout issues???
[quote]arramzy wrote:
O… Ok… Can I ask what is special about the way you do them here and how this will help your lockout issues???[/quote]
Sure, well first, my deadlift has always had problems at lockout with heavy weights, mainly suited. I get a lot of speed off the floor then right around knee level or a little higher, I either get pulled forward, or to compensate pull the bar hard into my thighs where it sticks
So my “coach” said my issue was I was trying to “Stand up” too early…as in throwing my shoulders back and trying to straighten up before my glutes were in an optimal position to come through smoothly.
So the reason for this exercise is to teach proper start position and mid range position. If you look, you can see that my back angle doesn’t change from when the bar leaves the floor to when I pause at my knees, yet my legs are almost locked out. So to finish the lift all I have to do is flex my glutes then throw my shoulders back.
Does that make sense?
You can see it with a lot of Eastern European deadlifters…legs finish then shoulders back
back angle stays the same until right before the legs lock, then glutes naturally come through and head/shoulders back to finish the lift
Very interesting. Well why wouldn’t you just finish the lift after the pause??? Wouldn’t that practise the tough push through neccesary to finish the lift???
[quote]arramzy wrote:
Very interesting. Well why wouldn’t you just finish the lift after the pause??? Wouldn’t that practise the tough push through neccesary to finish the lift???[/quote]
Don’t know, don’t really care either. Doing what I’m told, and trusting in the fact that for the most part they all have much better deadlifts than the majority and never miss on lockout. That exercise is in almost every template from Sheiko, as well as other lifters that train under different coaches
Week 3 Day 3
Squat/Bench Press
Squat - beltless
70(154lbs)x5x2
120(264lbs)x5
150(331lbs)x3
170(374lbs)x3
200(441lbs)x3x4
Bench Press - paused
50(110lbs)x5
60(132lbs)x5
70(154lbs)x5
80(176lbs)x3
90(198lbs)x2
100(220lbs)x2x4
110(242lbs)x5 - 2bd
120(264lbs)x5 - 3bd
A)GHR
10x3
B)Push up plus
15x3
Squats were easy, after going up the last 2 weeks, volume at a set weight was on for today. Shoulder was feeling good, was able to get up to 100kg without pain for the first time in 3 months.
Week 3 Day 4
Deadlift - beltless
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x2
210(462lbs)x2
250(551lbs)x2x5
Bench Press - med grip
50(110lbs)x5
60(132lbs)x5
70(154lbs)x5
80(176lbs)x5
2board
90(198lbs)x5
100(220lbs)x5
110(242lbs)x5
3board
120(264lbs)x5
130(286lbs)x5
Pendlay Row
50(110lbs)x5
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5
A)Rear Delt Raise
5kgx15x3
B)Barbell Curls
40kgx10x3
C)Band Pressdowns
greenx10x3
Easy Peasy
bw - 88.8kg
Deadlifts look really nice man. That is some impressive beltless work. I see bodyweight is xreeping back down. Doesn’t dieting suck? Haha I wouldn’t know cause I am just a fatass… I was actually wondering though what bar you are using here? It looks like it has a bit of whip? Hows the shoulder feeling also? Looks like the bench is getting better.
[quote]arramzy wrote:
Deadlifts look really nice man. That is some impressive beltless work. I see bodyweight is xreeping back down. Doesn’t dieting suck? Haha I wouldn’t know cause I am just a fatass… I was actually wondering though what bar you are using here? It looks like it has a bit of whip? Hows the shoulder feeling also? Looks like the bench is getting better.[/quote]
Thanks man, yeah they were pretty easy, just trying to concentrate on squeezing the bar off the floor as opposed to my usual yanking. Shoulder is slowly getting better…basically just benching until it starts to hurt, then stopping there.
It’s an ivanko, all the eleikos were being used
Done at different gym, taking a week off of suit bottoms work until the university is open again
12/24
Squat
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
185(407lbs)x2
210(462lbs)x2x4 - belt
165(364lbs)x5
Bench Press (really narrow benches, couldn’t tuck shoulders, hurt)
60(132lbs)x5x5
Leg Press
4x10
Seated Rows
3x10
A)Tricep ext DB
3x15
B)Hammer Curls
3x15
Week 4 Day 2
Squat
60(132lbs)x5
100(220lbs)x3
130(286lbs)x3
165(364lbs)x3
190(418lbs)x3
210(462lbs)x2x2 - belt/wraps
232(511lbs)x2x3
Front Squat
60(132lbs)x3
85(187lbs)x3
110(242lbs)x3x2
130(286lbs)x3x2
Floor Press - paused
45(99lbs)x5x2
60(132lbs)x3
85(187lbs)x3
100(220lbs)x3x2
112(247lbs)x3x2
120(264lbs)x2x2
A)Seated Row - scap retracted
60(132lbs)x10
70(154lbs)x10
80(176lbs)x10x2
B)Elbow out Extension
30x10
35x10
40x10x2
Easy squats…232kg will probably be right around my weekly working weight for belt/wraps, really good bar speed
Shoulder felt pretty good on bench. Decided to do floor press as the benches at this gym are really narrow and it hurts not having my shoulder supported
Week 4 Day 3
Deadlift - beltless
60(132lbs)x5
100(220lbs)x5
145(319lbs)x5
185(407lbs)x3
210(462lbs)x3
242(534lbs)x3
260(573lbs)x2x7
(last double, conventional)
Floor Press - med grip
60(132lbs)x5
75(165lbs)x5
90(198lbs)x5
105(232lbs)x5x3
Deadlift - conventional/below knees
100(220lbs)x5
145(319lbs)x5
185(407lbs)x5
225(495lbs)x5
247(545lbs)x5x2
A)Pulldowns
3x10
A)Incline DB Press
3x10
B)Elbows out extenions
3x10
B)Hammer curls
3x10
easy
Week 5 Day 1
Squat
60(132lbs)x5
100(220lbs)x5
145(319lbs)x3
170(374lbs)x2
190(418lbs)x2
210(462lbs)x2 - belt/wraps
230(507lbs)x2
245(540lbs)x2x2
Bench Press - paused
50(110lbs)x5
60(132lbs)x5
72(160lbs)x5
85(187lbs)x3
100(220lbs)x3x5
Incline DB Press - paused on chest
45x10
60x10x2
70x10x2
Seated Row - shoulders retracted
50kgx10
60kgx10
70kgx10
80kgx10x2
A)Pressdowns
4x15
A)Rear Delt Raises
4x15
Woke up really tight in the glute med/lower back area…probably SI, stretched, rolled and moved for an hour before training, back felt better but my right hip flexor was very short and tight, wouldn’t loosen up and was getting worse as I squatted, called it a day at 245kg, was supposed to do 3 doubles at 260
Week 5 Day 2
Deadlift to knee’s - beltless
60(132lbs)x5
100(220lbs)x5
150(330lbs)x3
180(396lbs)x2
200(441lbs)x2x5
Bench Press - close grip/paused
42(95lbs)x20
65(145lbs)x5
75(165lbs)x5
85(187lbs)x5x2
95(209lbs)x5x3
Seated DB Press
25x15
35x15
45x15
55x15
35x15
Seated Row - wide grip to chest
50kgx10
60kgx10
70kgx10
80kgx10x2
A)Elbows out extension
40x12x4
A)Zottman curl
30x12x4
Did a lot of mobility/SMR work for the hip,glutes and hams…felt great after deads
Week 5 Day 3
Bench Press - paused
45(99lbs)x5
65(143lbs)x5
85(187lbs)x3
105(232lbs)x3
110(242lbs)x2x2
120(264lbs)x2x2
Floor Pin Press - close grip from 3bd height
85(187lbs)x3
105(232lbs)x3
120(264lbs)x3
132.5(292lbs)x3
147.5(324lbs)x3x2
125(275lbs)x5
Push Press - behind the neck
45(99lbs)x3
55(121lbs)x3
70(154lbs)x3
80(176lbs)x3
90(198lbs)x3x2
DB Scarecrows
10x15x3
Heaviest I’ve been able to bench to my chest in 3 months, thats a good feeling…obviously not as easy as it used to be, but pretty simple still
Week 5 day 4
Deadlift
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
200(441lbs)x2
240(528lbs)x2
add 2.5" blocks + belt
265(584lbs)x2
292(644lbs)x2x2
307(672lbs)x2
315(694lbs)x1x2
292(644lbs)x2x2
Bench Press - med grip/touch and go
50(110lbs)x5
65(142lbs)x5
75(165lbs)x5
92(204lbs)x5x5
Back Extensions
bwx15x3
Rear delt raise
15x3
Felt pretty tired today coming in, 4th day training in a row and didn’t sleep much last night, definitely noticed the big increase in load from what I’ve been training with, felt pretty decent though
Glad to hear that the shoulder is doing so much better! I guess those rear delt raises are helping?
I have one question also… When and why do you sometimes add a backoff set or two?
[quote]arramzy wrote:
Glad to hear that the shoulder is doing so much better! I guess those rear delt raises are helping?
I have one question also… When and why do you sometimes add a backoff set or two?[/quote]
Hey, just a little extra volume if I’m feeling fresh that day…it’s not something from my plan I’m sent, more so something I’ve always done in my own training, and I’m just adding it in here and there…only rhyme or reason is…I want more training volume on a given day, and I feel good for it
Week 6 Day 1
Squat
70(154lbs)x5
120(264lbs)x5
160(352lbs)x3
190(418lbs)x2
220(484lbs)x2 - belt
250(551lbs)x2 - loose suit bottoms
260(573lbs)x2
270(594lbs)x2
280(617lbs)x2
290(634lbs)x2
300(661lbs)x2 (my current PR straps up in meet suit)
Bench Press
50(110lbs)x5
70(154lbs)x5
90(198lbs)x5
100(220lbs)x3x2
2board
110(242lbs)x3
115(254lbs)x3
120(264lbs)x3
3board
130(286lbs)x3
140(308lbs)x3
to chest
100(220lbs)x3x3
Good day, suit bottoms felt great, belt was really loose, which is understandable I’m down almost 3kg
Couple PRs, 290 and 300
Holy crap… Apparently weight loss suits you? hahaha… I find when the belt is loose, the suit bottoms don’t give as much pop from the hole so 300kg x2 suit bottoms… 700 at nationals for sure!