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Old 07-08-2013, 03:11 PM   #1
gunsup0331
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constructive criticism please

http://s125.photobucket.com/user/azg...tml?sort=6&o=0

Set of deadlifts looking for input on form
I know a few got a little sloppy when I articulated my back but otherwise im feelig really solid.
Keep in mind my back is very arched naturally im not forcing it.
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Old 07-08-2013, 03:31 PM   #2
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Lots going on there. First off I would slow it down. Pull...reset. Pull....reset.

1. You are starting with the bar a bit far away from you. This is causing you knees to be over the bar when you start. Then you have to clear them. I like having the bar right about dead center in the foot. From the looking down position this is typically like your first shoe lace or so. It should be fairly close to your shins.

The bar path should be almost perfectly straight up and down. There should be no lateral movement.

2. You are turning it into a 2 part lift. ie. Legs....then back.. Hips shoot up, legs straighten, then you pull. You want to pull from the floor. Ideally the bar should break the floor and rise with your hips. Your legs are almost completely straight before the bar even breaks.

3. The negative portion is all wonky. Let the bar slide down your legs while pushing your hips back/butt out. Once you get to the knee then drop the knees. Look how far out the bar is getting on you. You are having to almost throw it over your knees. When the bar gets out like that it is putting a ton of undue stress on the low back.

On the positive note your setup looks good if you just bring the bar in a bit.

You really should not be concerned with doing everything so fast until you get your technique dialed in a bit better.
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Old 07-08-2013, 08:12 PM   #3
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i effing hate that la fitness has hexagon weights now , they are annoying as shit .

i learned how to deadlift from this guy .
https://www.youtube.com/watch?v=lGkoZXdVyeY
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Old 07-08-2013, 08:59 PM   #4
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That guy is "interesting"..lol

Here is one that is a little better in terms of set-up.
http://www.youtube.com/watch?v=T05c89FlKGY
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Old 07-08-2013, 10:38 PM   #5
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Thanks for the input. I was going for intensity with those sets hence the speed, when I go heavy I reset every pull.
Im really trying to use my legs and butt instead of my middle back
But it feels weird trying to clear my knees when my back goes vertical too soon.
I wish i could afford a few sessions with a good mentor but not right now unfortunately
Ill take what you said Spec and try to inxorporate it.
Gonna post up another vid when I go 300 again which I finally got recently woot!
.
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Old 07-08-2013, 11:00 PM   #6
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You need to work on your butt gunsup, last time I fondled it it was not as firm and shapely as I had hoped
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Old 07-08-2013, 11:23 PM   #7
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You need to work on your butt gunsup, last time I fondled it it was not as firm and shapely as I had hoped
Now you're just nitpicking
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Old 07-08-2013, 11:27 PM   #8
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Quote:
Originally Posted by gunsup0331 View Post
Thanks for the input. I was going for intensity with those sets hence the speed, when I go heavy I reset every pull.
Im really trying to use my legs and butt instead of my middle back
But it feels weird trying to clear my knees when my back goes vertical too soon.
I wish i could afford a few sessions with a good mentor but not right now unfortunately
Ill take what you said Spec and try to inxorporate it.
Gonna post up another vid when I go 300 again which I finally got recently woot!
.
Speed doesn't necessarily mean intensity.

Being fast is good. Being explosive is good but form needs to be dialed in. The movement still needs to be deliberate. You need to maintain tightness, through the set.



. Resetting and pulling each rep explosively off the floor would be the way to go.

Also there is a point where the weight is just too light, and things are moving too fast and all over the place. This looked it might have been some of the issue. You probably want to be in the 70% range give or take..

Keep practicing and recording yourself. The deadlift is super technical. I still have shit I'm struggling with.
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Old 07-08-2013, 11:29 PM   #9
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Quote:
Originally Posted by theAngryMarmot View Post
You need to work on your butt gunsup, last time I fondled it it was not as firm and shapely as I had hoped
needs more squats.
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Old 07-09-2013, 10:59 PM   #10
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Quote:
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You need to work on your butt gunsup, last time I fondled it it was not as firm and shapely as I had hoped
U know I cant stand when youre critical of my body Paulie. Especially afer I try so hard for you.
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Old 07-15-2013, 11:28 PM   #11
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Hey in had a quick question. I lost my recent lifting belt is there a preferred belt that you use spec?

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Old 07-15-2013, 11:44 PM   #12
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What is your budget?

Definitely a few I would recommend. Shoot me a PM in case I forget about this thread..lol
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Old 07-16-2013, 03:33 PM   #13
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Quote:
Originally Posted by gunsup0331 View Post
http://s125.photobucket.com/user/azg...tml?sort=6&o=0

Set of deadlifts looking for input on form
I know a few got a little sloppy when I articulated my back but otherwise im feelig really solid.
Keep in mind my back is very arched naturally im not forcing it.

This the LA Fitness on 19th and Northern?

Also Spec hit it on the head. Slow it down a bit and make sure its all one move. I always have to remind my lifting partner about that. He was really bad at making it a two part lift.

gonna attempt a 350lb Deadlift rep today.
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Old 07-16-2013, 03:35 PM   #14
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Originally Posted by BB6 SwAg View Post
This the LA Fitness on 19th and Northern?

Also Spec hit it on the head. Slow it down a bit and make sure its all one move. I always have to remind my lifting partner about that. He was really bad at making it a two part lift.

gonna attempt a 350lb Deadlift rep today.

Good luck! get a video!

I have to pull 495 for 12 singles on Friday. Shit sucks..lol Especially since this happened to my hand last friday pulling 480 x 12 singles..hah
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Old 07-16-2013, 03:58 PM   #15
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Holy shit Spec lol you know your killing it when your hands look like that!
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Old 07-17-2013, 12:56 PM   #16
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Heres how my Deadlift day went yesterday... Lmk if there's something I could do better...

135 x 6 (warm up)
225 x 10 (Regular Grip)
275 x 8 (3 Reg Grip, 5 Switch)
315 x 3 (Switch Grip) was going for 5 but tired out.
335 x 2 (Switch Grip)
350 x Failed. Got it about a inch off the ground but tired out.
275 x 6 (Switch Grip)
245 x till Failure. Not sure how many I did.. (Regular Grip)

Finished the day off with pull ups, Lat pull downs, rows.

Im 5'6, 180 lbs...
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Old 07-17-2013, 12:57 PM   #17
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Not trying to thread jack! Just noticed I posted in the wrong spot. Sorry! Lol
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Old 07-17-2013, 03:22 PM   #18
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Originally Posted by BB6 SwAg View Post
Heres how my Deadlift day went yesterday... Lmk if there's something I could do better...
What sort of program are you running, and what is your goal with this workout? If you were trying to work up to something heavy and pull a single you did WAAAAAY too much on the way up. If you are trying to do rep work you should just work up to a working weight and do a few sets for xx reps at that weight.

For example for me Friday I need to work up to 495 which is my working weight, and pull it for 12 singles with 60 seconds rest. So it would look something like this:
135 x 5
225 x 3-5
315 x 1
405 x 1
455 x 1
495 x 1 x 12

You want to save your strength for your working sets.

Looking at your day, if you wanted to get some reps in I would have probably went:
135 x 5
225 x 3
275 x 3
315 x 3(you only got 3 here, so I would personally just stayed there)
315 x 3
315 x 3
315 x 3
315 x 3


If your goal was to hit 350 for a single I would have went something like:
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
350 x 1

Then you never know. 350 might have went up pretty good and then you can go "ok that felt easy I will go up 10-15lb" or "that felt hard but I have more in me" and go up 5lb or so

All that work before the 350 killed you.
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Old 07-17-2013, 04:07 PM   #19
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Quote:
Originally Posted by BB6 SwAg View Post
Heres how my Deadlift day went yesterday... Lmk if there's something I could do better...

135 x 6 (warm up)
225 x 10 (Regular Grip)
275 x 8 (3 Reg Grip, 5 Switch)
315 x 3 (Switch Grip) was going for 5 but tired out.
335 x 2 (Switch Grip)
350 x Failed. Got it about a inch off the ground but tired out.
275 x 6 (Switch Grip)
245 x till Failure. Not sure how many I did.. (Regular Grip)

Finished the day off with pull ups, Lat pull downs, rows.

Im 5'6, 180 lbs...
This looks identical to how I used to go about my DL days
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Old 07-17-2013, 04:16 PM   #20
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Quote:
Originally Posted by Spec C View Post
What sort of program are you running, and what is your goal with this workout? If you were trying to work up to something heavy and pull a single you did WAAAAAY too much on the way up. If you are trying to do rep work you should just work up to a working weight and do a few sets for xx reps at that weight.

For example for me Friday I need to work up to 495 which is my working weight, and pull it for 12 singles with 60 seconds rest. So it would look something like this:
135 x 5
225 x 3-5
315 x 1
405 x 1
455 x 1
495 x 1 x 12

You want to save your strength for your working sets.

Looking at your day, if you wanted to get some reps in I would have probably went:
135 x 5
225 x 3
275 x 3
315 x 3(you only got 3 here, so I would personally just stayed there)
315 x 3
315 x 3
315 x 3
315 x 3


If your goal was to hit 350 for a single I would have went something like:
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
350 x 1

Then you never know. 350 might have went up pretty good and then you can go "ok that felt easy I will go up 10-15lb" or "that felt hard but I have more in me" and go up 5lb or so

All that work before the 350 killed you.
Thx for the input Spec, I was going for a 1 rep max. Figured I did to much.. I'm gonna give your way a shot next week. Thx again man!
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Old 07-17-2013, 04:21 PM   #21
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spec we should wrestle
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Old 07-17-2013, 04:25 PM   #22
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spec we should wrestle
Aight.
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Thx for the input Spec, I was going for a 1 rep max. Figured I did to much.. I'm gonna give your way a shot next week. Thx again man!
Yea, try doing some stretching and mobility stuff first, to get the hams/glutes warmed up then just do like I posted, and report back. You did A LOT of work before going for a max effort lift.

At my last meet my warm ups for deadlift were literally:
315 x 1
405 x 1
507 opener
550 2nd
584 3rd
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Old 07-17-2013, 04:28 PM   #23
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Old 07-17-2013, 04:55 PM   #24
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Quote:
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Aight.


Yea, try doing some stretching and mobility stuff first, to get the hams/glutes warmed up then just do like I posted, and report back. You did A LOT of work before going for a max effort lift.

At my last meet my warm ups for deadlift were literally:
315 x 1
405 x 1
507 opener
550 2nd
584 3rd
Cool man. I'll do that. Thx again!
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Old 07-19-2013, 12:22 PM   #25
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Oh one additional piece of info. Make sure you are taking your time between sets. For a true max effort lift you wanna take a solid 5 min between attempts. So after you pull 315 on your warmup wait a solid 5 min. Sit down, relax, get focused, etc. Deadlift is a very mental lift.

Get your belt tight, chalk up, and let er rip.
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Old 07-19-2013, 02:00 PM   #26
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Quote:
Originally Posted by SiR Mikey View Post
This looks identical to how I used to go about my DL days
I used that today and hit 445 dl :-D

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Old 07-19-2013, 02:04 PM   #27
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I used that today and hit 445 dl :-D

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What did you do?
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Old 07-19-2013, 02:44 PM   #28
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Quote:
Originally Posted by Spec C View Post
What sort of program are you running, and what is your goal with this workout? If you were trying to work up to something heavy and pull a single you did WAAAAAY too much on the way up. If you are trying to do rep work you should just work up to a working weight and do a few sets for xx reps at that weight.

For example for me Friday I need to work up to 495 which is my working weight, and pull it for 12 singles with 60 seconds rest. So it would look something like this:
135 x 5
225 x 3-5
315 x 1
405 x 1
455 x 1
495 x 1 x 12

You want to save your strength for your working sets.

Looking at your day, if you wanted to get some reps in I would have probably went:
135 x 5
225 x 3
275 x 3
315 x 3(you only got 3 here, so I would personally just stayed there)
315 x 3
315 x 3
315 x 3
315 x 3


If your goal was to hit 350 for a single I would have went something like:
135 x 5
185 x 1
225 x 1
275 x 1
315 x 1
350 x 1

Then you never know. 350 might have went up pretty good and then you can go "ok that felt easy I will go up 10-15lb" or "that felt hard but I have more in me" and go up 5lb or so

All that work before the 350 killed you.
^this
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What did you do?
and i dead lifted 445x1 for my new PB
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Old 07-19-2013, 02:51 PM   #29
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Oh ok.. Sorry you quoted Mikey, and he quoted that other dudes workout so I wasn't sure..lol

Glad it worked out for ya, and congrats on the PR. Next stop 5 bills...
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Old 07-19-2013, 07:37 PM   #30
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Oh ok.. Sorry you quoted Mikey, and he quoted that other dudes workout so I wasn't sure..lol

Glad it worked out for ya, and congrats on the PR. Next stop 5 bills...
Yeah I am hoping to get too the big 500 in the next three months.

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