Jump to content
SAU Community

Recommended Posts

I've made phenomenal gains by pretending to go to the gym and throwing out my e-stats online.

My BN experience has only come about 4 weeks prior to Christmas.. and I've been using BN protein (whey/casien) for the past 6 months. So I'm surprised as anyone else.

So far this week I've dropped BN, still 'bloaty-ish' but will keep an eye on any changes. Tell you what.. Syntrax Matrix - Cookies and Cream.. best. ever.

Serious question...

Have been doing deadlifts for about 2 months now. I started low in weight (10x60kg) just to get technique downpat, but have since worked my way up to 10x80kg, 10x90kg and 9x100kg. Here's my problem: back wants to keep going, grip is slipping, hence the 9 reps.

It's probably more reps than most people do for deadlifts, I know it's supposed to be a low volume / high weight exercise, but I'm somewhat obsessive about 10 reps for most exercises. Still, these aren't huge weights so I should be able to crank them out. Potential setbacks I can think of:

- I use a pronated grip, I'm most comfortable with this and I'd prefer not to use a mixed grip if I can avoid it. Just doesn't feel "right" to me.

- I wear gloves...again, prefer to keep this. Skin is friggen soft so my calluses get out of control if I don't :(

- Deadlifts are performed at the end of my "pull" day, which is a grip intensive workout...consequently by the time I get to deadlifts, my fingers/hands are worn from pulldown, rows, cables etc. It's a back intensive day too, which is why I stick deadlifts at the end, cause I don't want to wear out my back too early and be screwed for the rest. But again, back wants to keep going, it's grip that's the issue.

Suggestions on how to improve grip? Will my grip improve with forearm strength over time, i.e. am I expecting too much too quickly from deads?

Do grip strength excersies, mixed grip or hook grip. Gloves will be hindering your grip too.

I personally use hook grip which can be painful if you're not used to it.

hookgrip.jpg

Also, you should do deadlifts first on back day.

Edited by KezR33

Serious question...

Have been doing deadlifts for about 2 months now. I started low in weight (10x60kg) just to get technique downpat, but have since worked my way up to 10x80kg, 10x90kg and 9x100kg. Here's my problem: back wants to keep going, grip is slipping, hence the 9 reps.

It's probably more reps than most people do for deadlifts, I know it's supposed to be a low volume / high weight exercise, but I'm somewhat obsessive about 10 reps for most exercises. Still, these aren't huge weights so I should be able to crank them out. Potential setbacks I can think of:

- I use a pronated grip, I'm most comfortable with this and I'd prefer not to use a mixed grip if I can avoid it. Just doesn't feel "right" to me.

- I wear gloves...again, prefer to keep this. Skin is friggen soft so my calluses get out of control if I don't :(

- Deadlifts are performed at the end of my "pull" day, which is a grip intensive workout...consequently by the time I get to deadlifts, my fingers/hands are worn from pulldown, rows, cables etc. It's a back intensive day too, which is why I stick deadlifts at the end, cause I don't want to wear out my back too early and be screwed for the rest. But again, back wants to keep going, it's grip that's the issue.

Suggestions on how to improve grip? Will my grip improve with forearm strength over time, i.e. am I expecting too much too quickly from deads?

Firstly, Nancy, calluses are manly....lol kidding :P

I too find this to be the case to some degree - just can't hold on long enough to really work the back, though I use alternate grip (one hand facing forward, one back) and just try to swap each set. With deadlifts and squats I will still use the same set structure as you with your exercises - 60kg x2, 90kg x2, 120kg x2. Since I'm doing 2 sets of each weight, I swap my grip each time. Makes things feel a bit more even.

Though I would perhaps suggest inward wrist curls (whatever they'd be technically called) with a barbell on a bench for forearm strength. I assume that would assist with grip strength...I honestly have no idea :P

1. Don't use gloves for deadlifts

2. Don't do deadlifts at the end, do them at the start with proper warm-ups i.e. 50% weight, 65% weight then your max for 6 reps or whatever rep range you choose.

3. Don't pick up the bar with your palm but instead pick it up closer to where your fingers meet your palm.

just spent 2 weeks in byron bay and although I tried to get walks and swims in every day I'm feeling like I need a heavy gym session badly... only upside is I've actually got a decent tan for once :banana:

still can't totally get rid of gut flab... was doing the fasted cardio morning walk thing but kinda offset it by drinking all afternoon lol... really annoying, need to get rid of that last bit round my lower abs and lower back... every time I almost get there I ruin it by eating and drinking like a fat bastard... but when your on holiday you gotta do what feels good hehe

some seriously ripped surfers up there... hitting the surf everyday is a great workout, paddling a board great for your shoulders/back... dudes are built but lean as... made me all jelly

in the plus column I did get one 'holy shit your back is huge' from a mate who hadn't seen me with the shirt off in a while... nohomo of course :thumbsup:

sigh... back to the grind

Birds - you've mentioned many times that you are not after outright strength, so I don't see why you wouldn't use straps.

sets of 10 on deadlifts are farking hard.

since you've already ruled out all the best options ie, alternate grip, no gloves but with chalk, straps are the only answer if your insisting on sets of 10.

Quick question.

do you do Bent over BB rows or chins?

if so, what set x reps and what weight?

Serious question...

Have been doing deadlifts for about 2 months now. I started low in weight (10x60kg) just to get technique downpat, but have since worked my way up to 10x80kg, 10x90kg and 9x100kg. Here's my problem: back wants to keep going, grip is slipping, hence the 9 reps.

It's probably more reps than most people do for deadlifts, I know it's supposed to be a low volume / high weight exercise, but I'm somewhat obsessive about 10 reps for most exercises. Still, these aren't huge weights so I should be able to crank them out. Potential setbacks I can think of:

- I use a pronated grip, I'm most comfortable with this and I'd prefer not to use a mixed grip if I can avoid it. Just doesn't feel "right" to me.

- I wear gloves...again, prefer to keep this. Skin is friggen soft so my calluses get out of control if I don't :(

- Deadlifts are performed at the end of my "pull" day, which is a grip intensive workout...consequently by the time I get to deadlifts, my fingers/hands are worn from pulldown, rows, cables etc. It's a back intensive day too, which is why I stick deadlifts at the end, cause I don't want to wear out my back too early and be screwed for the rest. But again, back wants to keep going, it's grip that's the issue.

Suggestions on how to improve grip? Will my grip improve with forearm strength over time, i.e. am I expecting too much too quickly from deads?

Ok, i'll go through some options for you.

-Doing deadlifts first will mean your grip will be a bit stronger, however it's not going to strengthen your grip as you'd know.

-Using alternate grip will mean you can lift more, alot more, but will again not really strengthen your grip directly, however the extra weight lifted will have some transfer to your grip.

-If you want to lift with a pronated grip, then i'd suggest start using the hook grip as above. Painfull for a while, but well worth it.

-Gloves will lower your grip somewhat as opposed to chalk, but if you want to wear them so be it.

A long time ago i had the same issue, where my grip used to fail before my back/legs. For myself, i used and still do use captain of crush grippers to keep my crushing grip in check, and for static grip i did alot of farmers walks. These two will transfer over to your deadlift tremendously.

Just remember, doing an overhand grip without using hook grip means your grip will fail alot sooner. Even with a hook grip it takes alot of practice and training. Overhand i reckon i could do maybe 140-150 for a few, but alternate I'll have no problem at all doing 140 for 20reps, with grip still not being an issue.

But in answer to your question, buy some coc grippers and do heavy farmers walks a few times a week.

do heavy farmers walks a few times a week.

This. If I ever remember farmer's walks, I usually do 20kg in each hand for about 100m give or take. By the end my delts (f**k knows why) and my forearms are on fire.

This. If I ever remember farmer's walks, I usually do 20kg in each hand for about 100m give or take. By the end my delts (f**k knows why) and my forearms are on fire.

That's not a farmer's walk! My girlfriend does that after a day at Chadstone. Farmer's walk should be so heavy it threatens to (and does) rip your callouses off.

That's not a farmer's walk! My girlfriend does that after a day at Chadstone. Farmer's walk should be so heavy it threatens to (and does) rip your callouses off.

Bahahaha

He's got u there mate

8 sessions in, fkn loving it. Working hard and growing again; past 3 sessions been working out for 90mins. Dropped midrift fat and gaining muscle quickly.

Started supp intake this week, jack3d pre shake, post shake of fish oil + 50g whey protein + 60g dextrose monohydrate + 10g creatine + 10g BCAA powder

Query - not real sure what I can do with my legs seeing Im 2m tall but have no kneecaps.

Squats, leg extensions, lunges, etc are out. Cant kneel nor squat.

I start off with standing calf raises, laying hamstring curls, standing hamstring curls to finish them off, seated horizontal leg press (must be careful considering patella tendon takes the load), and today added in a seated leg curl (legs horizontal pulling down to seated position). All up thats around half hour..... anything else I could consider adding in? Using cable 'Panetta' machines besides the calf raises.

Then move onto upper body work for 40mins, gut crunches and 5km bike work to finish off.

-Using alternate grip will mean you can lift more, alot more, but will again not really strengthen your grip directly, however the extra weight lifted will have some transfer to your grip.

+1

With slipping grips with deadlifting;

Hold the bar with one hand facing away from you, and one facing towards you, and alternate hands with sets.

100KG isn't that heavy... just close your eyes, focus on keeping form and holding on... you should be fine after a couple weeks.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • Very decent bit of kit. Definitely black it out I reckon.  
    • Because people who want that are buying euros. The people with the money to buy the aftermarket heads and blocks aren’t interested in efficiency or making -7 power, they’re making well over 1,000hp and pretty much only drive them at full throttle  best way to way make money is know your customer base and what they want and don’t spend money making things they don’t want. 
    • It's not, but it does feel like a bit of a missed opportunity regardless. For example, what if the cylinder head was redesigned to fit a GDI fuel system? It's worth like two full points of compression ratio when looking at modern GDI turbo vs PFI turbo. I'm pretty reliably surprised at how much less turbo it takes to make similar power out of a modern engine vs something like an RB26. Something with roughly the same dimensions as a -7 on an S55 is making absolutely silly power numbers compared to an RB26. I know there's a ton of power loss from things like high tension rings, high viscosity oil, clutch fan, AWD standby loss, etc but it's something like 700 whp in an F80 M3 vs 400 whp in an R33 GTR. The stock TF035HL4W turbos in an F80 M3 are really rather dinky little things and that's enough to get 400 whp at 18 psi. This just seems unwise no? I thought the general approach is if you aren't knock limited the MFB50 should be held constant through the RPM range. So more timing with RPM, but less timing with more cylinder filling. A VE-based table should accordingly inverse the VE curve of the engine.
    • I've seen tunes from big name workshops with cars making in excess of 700kW and one thing that stood out to me, is that noone is bothering with torque management. Everyone is throwing in as much timing as the motor can take for a pull. Sure that yields pretty numbers on a dyno, but it's not keeping these motors together for more than a few squirts down the straight without blowing coolant or head gaskets. If tuners, paid a bit more attention and took timing out in the mid range, managed boost a bit better, you'll probably see less motors grenading. Not to name names, or anything like that, but I've seen a tune, from a pretty wild GT-R from a big name tuner and I was but perplexed on the amount of timing jammed into it. You would have expected a quite a bit less timing at peak torque versus near the limiter, but there was literally 3 degrees of difference. Sure you want to make as much as possible throughout the RPM range, but why? At the expense of blowing motors? Anyhow I think we've gone off topic enough once again lol.
    • Because that’s not what any of them are building these heads or blocks for. It’s to hold over over 1000hp at the wheels without breaking and none of that stuff is required to make power 
×
×
  • Create New...