Deadlifting problem today.
- 04-04-2009, 10:35 PM
Deadlifting problem today.
I deadlift every 3 weeks and normally increase by 20 pounds so today I was planning on going from 355 to 375 but instead I went from 355 to 365 and when I pulled it my legs wobbled so much, it never does that, and I felt my hammy pull which I never felt before during the lift. I was just wondering what could have caused this to happen? I been under stress allot but I'm normally under stress so its nothing really different, would the shoes cause this because I went from using new balance to converse shoes today. Also I wiegh 163 deadlift- 365, Bench 195, Squat 265, I started lifting heavy about 8 months ago, how am I increasing? am I good for just being a beginner or am I not gaining enough for the time I have been in the game so far?
- 04-04-2009, 11:00 PM
as you start to lift heavier... stretch. Most guys have tight hamstrings, and blowin a hamstring sucks. I would say yor doin well, I would certainly be deadlifting more than every three weeks tho. I deadlift every week, heavier lower reps. Squats too, usually twice a week.:dl:
04-04-2009, 11:06 PM
I agree with the above, you can deadlift every week, it will actually really help your back and trap thickness. You may have a week poserior, try doing some hamstring work other than leg curls. It is hard for most guys who go to regular gyms, but look up pullthroughs, maybe alternate deads with romanian deads every other week. Most trainees neglect the posterior chain.
04-05-2009, 12:42 AM
are you maxing out?
I used to max out now a days I dont Im not two sets every three weeks 8-12 reps and 4-8 reps. Id raise the rep range.
also whats your warmup like
Facebook John Smeton Fitness
04-05-2009, 02:54 PM
ya, i'm maxing out, right now I'm using the westside barbell method. I tried doing the deadlift,bench,squat every week but I ended up regressing when I lifted that way and I felt my body was taking too much damage without being able to recover. My 3 max lifts for the 3 week cycle are squat, goodmorning with bent knee and deadlift.
04-05-2009, 03:10 PM
04-05-2009, 03:55 PM
My workout right now goes like this
Monday- DE Bench (I do heavy back on same day because I feel it allows me to lift more when I do it this day)
50% bench for 3 reps for 8 sets
Alternate db press 4x4 (just started doing this because I had problems at the bottom of my bench)
Tricep 10-12 for 4 sets
Two Back Exercises- 3x3
Tuesday- DE Squat
50% 3x8 Squat
Clean 3x4 ( I feel it helps my deadlift)
Lower Back 10-12x3
Friday- Max Bench
Bench,Incline Bench or DB Flat Press- Warm up with bar, then 95, then start leveling up to max.
Overhead Press or DB Press- 4x3-5
2 Triceps Exercises- 3-5x4
Light Back (normally pull up)- 7-10x3
Saturday- Max Squat
Squat, Goodmorning, or Deadlift- Warm up bar, then 95, and then 135,185,225,then 10s to max.
Use one additional exercise to work on weak point like if I have problem at bottom then I might choose leg press or hack squat. 3-5x4
Calf Exercise 5x3
Heavy Ab Excercise
04-05-2009, 04:26 PM
I think you should add some hamstring specific work. Also I will suggest you vary your deadlift ME movement. Work in some rack pulls, reverse band pulls etc. And if you dont have bands, get some. They are cheap and worth 10x their cost.
Your program is fine as long as you are making gains and staying injury free.
04-05-2009, 04:45 PM
Thanks, also do you think I should start working with chains and bands for my bench? because I been having some problems getting through my sticky point. My current bench is 195.
04-05-2009, 05:00 PM
They made a incredible difference for me. Start with bands before chains, much more affordable and easier to use. A pair of mini bands is all you need for bench.
04-05-2009, 09:27 PM
here are some pointers, first everything bench champ said is spot on. Second, their are few other bench ME's that are good like floor presses, and two boards. For your ME squat day try alternating a squat and deadlift movement and doing GM's as a supplementory exercise following the ME for sets of 5-8. If you are doing 3 week rotations of ME's try doing some speed deads on your DE squat day to keep form. I have to dead close to every week. If you are doing 1 week rotations i would ignore this because some people can get away with pulling every other week. Try and keep a training log here.
04-05-2009, 09:27 PM
04-06-2009, 12:20 PM
I have access to a glute ham raise. Using my university gym so I got all the bands, chains I could ever need.
04-06-2009, 02:16 PM
04-07-2009, 06:39 PM
it may have just been a bad day, we all have them. One time a weight feels like a feather then the next time the same weight feels like a house. Unless this continues to happen, don't worry about it. If you are making gains, just keep on as you are doing
04-12-2009, 09:49 AM
dont sweat it i have had days where 315 felt like 365 and i have had days where i was on winter break getting wasted every night and went in and pulled 395 for reps and pulled 405 after eating nothing but mcdonalds all day long
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