Deadlift Progress And Improvement Thread

[Birds]

40kg x 10

50kg x 10

60kg x 5

Good work babe

[BakemonoRicer]

Height = 190cm

Weight = 84kg

Deadlift = 190kg x 1 (approx. 4 weeks ago) - no straps. Over/underhand grip.

Slight problem with sciatic nerve that was and is still persisting. Will get that sorted soon. Implementing explosive plyometrics into my routine over the uni holidays due to the extra time I will have, this is to develop increased explosive strength and improve my CNS (will help to recruit muscle fibres quicker)...Should be able to hit 210kg by the end of July.

[markos]

Plyometrics training should take 5 minutes, no need to wait for holidays

Dont overdo it, very dangerous on joints, theres a reason top powerlifters don't do them. I suggest jumping up, not down if you plan on doing them. Jump training is very valuable. I have my novice lifters do them, none of my top lifters do any at all.

If you want to increase bar speed on deads off the floor, I suggest powercleans or high pulls if you cant do cleans properly

[rev210]

As mentioned plyometrics for deads? I wouldn't think that would do much. I did this years ago for running, like Markos said you don't spend much time on them. You also need some good recovery time between sessions in a week/month to help prevent hurting tendons and joints.

CNS for deads I imagine, would include targeting different phases, probably look at the part of the movement you are weakest at. I only have limited knowledge but, I would think there are plenty of variations like heavier block/rack lifts and using bands. Maybe there is some sort of dead lift drill where you lift out of a rack at close to lock out height and then lower and lift to allow an explosive stretch/ contraction?

Lots of people seem to have issues getting out of the starting blocks which I think has as much to do with technique for the setup.

[TTT]

pull from blocks if you have a weak lock out

pull from deficit if you are weak to the knees

speed pulls if slow off the floor.

having said that.... just deadlift more if you can't deadlift 200

[Birds]

I agree with the can of maple syrup

[Birds]

90kg x 10

110kg x 10

150kg x 4

Cranked out these after bench, squats and leg press. Wow was I taxed. Have to get the split routine going next week for more energy into each exercise. Probably could have done 5 of 150, but form blah blah. Will try for 6 of them next week and then resume 1RM training to snag that 200.

<3 deadlifts

90kg x 10

110kg x 10

160kg x 3

Form was a tiny bit dicey on the 160; might scale back to 150 for higher reps next session, before stepping up to 160 again. Good to be back at what I was doing before though.

[TTT]

Why not keep doing multiple sets of 160 for 3 reps?

[Birds]

Cause my form wasn't fantastic on just one set...I don't like stepping up weight if my form isn't spot on ready for it. Wasn't hitching or anything, just felt like there was a touch of rounding. Might get someone to watch me on 160 next time and see what they think.

[L33SH]

Every time I do deadlifts I get picked up by a PT at the gym for rounding my back. I have no idea I'm doing it so I don't know how to stop it. I look up, keep my back straight, chest out, shoulders back but every time I get told I'm rounding my back, now they've told me I need to lower my weights so I'm at 35kg instead of 60 last week! I'm really starting to get upset and pissed off, can anyone please help me out? Thank you

[markos]

PTC Perth or Musclepit

In my experience, you can write what PT's know about deadlifting and squatting on the back of a stamp with a crayon

How much do you weigh Leesh?

[L33SH]

I weigh 57kg

[Birds]

90kg x 10

110kg x 10

160kg x 3

Form was a tiny bit dicey on the 160; might scale back to 150 for higher reps next session, before stepping up to 160 again. Good to be back at what I was doing before though.

90kg x 10

110kg x 10

140kg x 7

160kg x 3

Meant to load up 150kg and accidentally had 140kg instead. Only realised this after my first rep; it felt lighter than 150kg, so I pushed through for 7 reps like I used to do on 140kg. It felt good and with good form, so I thought I'd give 160kg for reps another shot afterwards. Came up good and clean, so I'm stoked. Officially back to what I was pre-shoulder injury. Will see if I can get out 160kg for 4-5 reps next week. Once I get to 5 reps, I will step it up to 165kg for reps and so on, until I plateau, at which point I will introduce 1RM training to break through it. If I can make my way to 180kg for reps, the 200kg single should be doable.

[Birds]

PTC Perth or Musclepit

In my experience, you can write what PT's know about deadlifting and squatting on the back of a stamp with a crayon

How much do you weigh Leesh?

I am in Perth with Leesh this weekend; I will see if we can fit in a visit to one of these gyms, so that someone can have a look at her deadlift technique once in a while, as it's near impossible for me to coach her 3000km away and these pissweak cert 3 PTs who keep coming up to her trying to get a client are starting to piss me off.

[rev210]

I am in Perth with Leesh this weekend; I will see if we can fit in a visit to one of these gyms, so that someone can have a look at her deadlift technique once in a while, as it's near impossible for me to coach her 3000km away and these pissweak cert 3 PTs who keep coming up to her trying to get a client are starting to piss me off.

See the guys at Muscle Pit , it's a fair bit closer to Leesh (south of the river). Henry Day is a top bloke.

[Birds]

We're staying north so PTC is closer, but it'll just depend what we can get session wise on Saturday.

[markos]

Wrong weekend lol

Henry Day is in Melbourne here with me at Nats, as are Dan and Paul Rucci

They'll be back on Tuesday I think

[Birds]

Bugger...is the gym closed too?

We leave Perth on Monday lol

[TTT]

Yes PTC Gym will be closed since the owners are competing.

Are you heading back to Vic after Perth?

Go to the original PTC.

[Birds]

No Leesh will be home in WA.