Deadlift PR

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    Deadlift PR


    I have been doing deadlift for 5 weeks, started at 300x1, i hit 345x1, felt easy, 1 minute later, 355x1. I think i could have gotten 365x1.

    No belt/chalk/straps, i think with them i may be pulling 405x1.

    http://www.youtube.com/watch?v=r7fExtaL7Ps




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    Congrats and Good job.

    Couple of things from a technique perspective.

    1. Keep your chin tucked the entire rep. Don't stick your head out and up as this takes the c-spine and thus other columns out of alignment.

    2. Grip the bar and pull. I know you might be psyching yourself up, but all that bouncing around down there is really expending uneeded energy and might even influence overall force production.

    Br

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    [QUOTE="B3ast;3802241"]I have been doing deadlift for 5 weeks, started at 300x1, i hit 345x1, felt easy, 1 minute later, 355x1. I think i could have gotten 365x1.

    No belt/chalk/straps, i think with them i may be pulling 405x1.

    Nice work man chalk works great for me. Won't deadlift without it

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    Am I the only one that thinks DL'ing like this will almost surely lead to future injury? There is such exaggerated rounding in the lower back throughout the entire lift...

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    I have yet to get injured, and like doing it. How much weight does chalk add to your deadlift?

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    Quote Originally Posted by B3ast View Post
    I have yet to get injured, and like doing it. How much weight does chalk add to your deadlift?
    You've been deadlifting for 5 weeks. Improper form won't hurt you right away, look at all the morons doing quarter squats with collapsing knees. I'm just saying you are putting yourself at higher risk for injury doing it that way

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    Not a high risk if form is proper, nomsayin? I try to go form>weight, and so far it has been good.

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    Quote Originally Posted by B3ast View Post
    I have yet to get injured, and like doing it. How much weight does chalk add to your deadlift?
    Not really sure on the added weight but helped my grip strength alot more then straps did

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    Quote Originally Posted by gymguy21 View Post
    Not really sure on the added weight but helped my grip strength alot more then straps did
    Someone said i had 405 in me with a belt and chalk

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    Quote Originally Posted by uvawahoowa View Post

    You've been deadlifting for 5 weeks. Improper form won't hurt you right away, look at all the morons doing quarter squats with collapsing knees. I'm just saying you are putting yourself at higher risk for injury doing it that way
    Def agree with this. Saw a guy at my gym with terribly rounded back and after he was done, tried saying something and he said " Im not into powerlifting, I know what I'm doing, I've been doing this for 20 years." I just walked away.

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    Quote Originally Posted by B3ast View Post

    Someone said i had 405 in me with a belt and chalk
    Oh well then you had better believe what this random person said

    Look on YouTube for proper deadlifting form and compare yours to it

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    Lol nah, but i will be attempting 405 soon it is a good goal. I need to drop my hips a bit more, shove my chest out, and striaghten my back, but really my form is not atrocious, so i will not fix what isnt broken completely

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    I'm with uvawahoowa on this. That was pretty terrible form. Good job on the pull but you really gotta work on dropping your hips further down before you pull and preventing the hips from shooting up before your back. You also really need to arch/straighten your lower back because it's definitely rounding, and nobody with proper form rounds.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

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    Quote Originally Posted by uvawahoowa View Post

    Oh well then you had better believe what this random person said

    Look on YouTube for proper deadlifting form and compare yours to it
    Yeah I would hone in on form and be as strict as you can

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    Do these before your squats and deadlifts and they will improve your ability to get into position with a flat back:

    Squat and Deadlift Mobility

    If your typical training sets result in a rounded back such as we see in your maximal sets then you need to do a few things:
    1. Lighten the load
    2. Practice good technique (quality > quantity)
    3. Increase glute and hamstring strength
    4. Increase core strength

    Br

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    In to add OP needs to work on form.

    Don't take it personally OP, everyone is just attempting to help you prevent injury. You can only play Russian roulette so many rounds until your luck is up.

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    Quote Originally Posted by TexasGuy View Post
    In to add OP needs to work on form.

    Don't take it personally OP, everyone is just attempting to help you prevent injury. You can only play Russian roulette so many rounds until your luck is up.
    Form I think should always be number 1 vs the amount of weight on the bar. Injuries while lifting really suck

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    Another vote for sloppy technique. Your lumbar is rounded throughout the 365 and that will lead to injury. Work specifically on your lower back and glute strength (Good Mornings are my go-to lift for this) while continuing to work on your technique with sub-maximal weights. It's not so much that it will hurt from a health perspective, but it will engrain a poor motor pattern.

    What kinds of shoes are you wearing?
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    Quote Originally Posted by Rodja View Post
    Another vote for sloppy technique. Your lumbar is rounded throughout the 365 and that will lead to injury. Work specifically on your lower back and glute strength (Good Mornings are my go-to lift for this) while continuing to work on your technique with sub-maximal weights. It's not so much that it will hurt from a health perspective, but it will engrain a poor motor pattern.

    What kinds of shoes are you wearing?
    i love me some good mornings.and i agree,op work on that form so ya dont hurt yourself.
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    Quote Originally Posted by Mack411 View Post

    i love me some good mornings.and i agree,op work on that form so ya dont hurt yourself.
    I always thought good morning were weird at first until I realized how important they are in training

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    Not bad man. I always like to make sure I get one weight down and comfortable 100% before I shoot for a new PR, though. Also, I couldn't tell from the video, but it looks like you set up with your shins on the bar right off the bat (sorry if I'm wrong on this, watched on my phone). If so, back up just a hair, so the bar is over mid-foot, that way when you bend at the knees, your shin touches at and angle. I made that adjustment a ways back when I started DL's and it helped a lot. Study, watch some good vids (the bad ones are obvious) THEN shoot for higher PR's! DL's are a lot of form and explosiveness. I'm 5'7" and only 155/160 and pulling 435....you'll get there if you keep at it!!

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    I tried to get a freeze frame of the video. Right about at 17 secs if you pause it you can see that your legs are at a little less than 180 degrees and you are almost doing a SLDL. They should be much closer to 90 degrees. You need to drop your hips and stick your chest out much more than you currently are. Just my .2

    Ass up, chest out

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    Thanks, i will work on the form, dropping down and pushing chest out then exploding up. I am wearing running shoes with a bit of a raised heel, so it may have played a part in the form.

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    Anybody know a good deadlift form video? I am uncertain on how low to drop my hips

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    Quote Originally Posted by B3ast View Post
    Anybody know a good deadlift form video? I am uncertain on how low to drop my hips
    Go to youtube and search "EliteFTS So you think can deadlift"

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    Quote Originally Posted by B3ast
    Lol nah, but i will be attempting 405 soon it is a good goal. I need to drop my hips a bit more, shove my chest out, and striaghten my back, but really my form is not atrocious, so i will not fix what isnt broken completely
    Yes it is. Shoulders need to be behind the bar more at the start. Your initial movement off the floor is a pull with the erectors. This just plain sucks. You should be trying to push your feet through the floor with your initial movement. And my god get your hips lower and do some core and posterior chain assistance work to get that back straight.

    I don't see a long and prosperous dl'ing career without some major changes. There's some smart people trying to give you a little advice, if it were me, I'd listen...

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    Quote Originally Posted by gymguy21 View Post
    Go to youtube and search "EliteFTS So you think can deadlift"
    EFS has yet to release this series. Honestly, though, conventional deadlifts are not that hard to get. Sumo, on the other hand, is a bitch.
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    Quote Originally Posted by Rodja View Post

    EFS has yet to release this series. Honestly, though, conventional deadlifts are not that hard to get. Sumo, on the other hand, is a bitch.
    After looking again you are right. I should have just said just look up EliteFTS Deadlift. There are videos out there on that

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    Honestly your back is not that bad. You will get some rounding attempting 90%+ but you need to find a program and work it. Increase reps to work on your form. Upper back work, etc like everyone has mentioned. Personally I wouldn't try taking it over 85% and pushing 1rm. Something simple like 531 works great for DL. Do the boring but big program. Probably take 90% of 365 as training max. After training sets just drop to 50-60% of training Max for 5 sets of 10. It works wonders but is brutal.

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    ouch your lower back !!

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    youtube .com/watch?v=1nRRlk6264I backspace on the .com cause i cannot post links yet cause i dont have 150 posts >

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    I ditched my sneakers a few weeks back and it made a world of difference for me.

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    Quote Originally Posted by pmdied View Post
    I ditched my sneakers a few weeks back and it made a world of difference for me.
    I wear Nike tr shoes I like them. Very light weight and very slim sole

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    Quote Originally Posted by gymguy21 View Post
    I wear Nike tr shoes I like them. Very light weight and very slim sole
    Chuck Taylor's when squatting or deadlifting

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    Quote Originally Posted by JoeySon View Post

    Chuck Taylor's when squatting or deadlifting
    ^^true!!! I like my Oly lifting shoes for squatting, and barefoot for DL's
    CT's are great too tho! Old school and useful!

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    I just use vibrams for everything.
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    Quote Originally Posted by jimbuick View Post
    I just use vibrams for everything.
    The problem with those is that you can't put your weight on the outside of the foot.
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    Chucks and I have some old old new balance that are pretty much slippers
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    Quote Originally Posted by Rodja View Post

    The problem with those is that you can't put your weight on the outside of the foot.
    For squat or deads?

    What do you wear and how big of a difference does that make?
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