Deadlifting (Read 242821 times)

Nibile · June 23, 2012, 11:52:40 am

Quote from: pyrosis on June 23, 2012, 05:27:15 am

How do you guys program the deadlift?

I've done it only twice, so hardly an experienced lifter but last time I did the following and felt good:
5x40 (kg)
5x50
5x60
3x80
3x90
2x100
2x110
1x120
1x130

And yes, it's normal to feel dizzy. I have to sit down after every set.
And yes, it's normal to grate the shins, dragging the bar along them is part of the technique, and it helps pushing the first part from the heels. I think.

Fiend · June 23, 2012, 12:18:33 pm

Thanks

Nibile · June 23, 2012, 12:41:49 pm

Still on the matter...
Am I the only one who finds lifting without a belt easier than with the belt?
I don't know, but whenever I've put a belt on, I felt very uncomfortable, my lower belly (below the belt) seemed to explode and I wasn't able to contract my abs.

mark s · June 23, 2012, 08:17:46 pm

i def use a belt over 140 and 180+ i use wrist straps,i mistakingly forgot to put my belt on on a heavy lift and it didnt feel right.dont feel like i can push with legs fully
not done any for a few weeks but will have a dabble on monday again

Nibile · June 23, 2012, 10:13:50 pm

ahah! 180+!!!
not my league!!!
thanks for the advice anyway, maybe I don't wear the belt correctly.

Falling Down · June 24, 2012, 11:13:36 am

I dont use a belt or straps but my PB is 170 at a BW of 75 so not lifting that heavy relative to my weight. I'm also short like you Nibs so have never felt the need for a belt, I hear it's different for tall peeps like Mark.

pyrosis · June 25, 2012, 06:49:46 am

I was inspired to try singles yesterday. At a body weight of 89 kg, pulled 157 kg. Tried for 166 kg but couldn't get it to come up off the floor. Slightly disappointing performance since I can lift 143 kg for a set of five, thought I would do better with the singles but I suppose that is just the nature of a deadlift.

Oh and I am 188cm tall and I don't use a belt.

Nibile · June 25, 2012, 07:03:38 am

Quote from: Falling Down on June 24, 2012, 11:13:36 am

I dont use a belt or straps but my PB is 170 at a BW of 75 so not lifting that heavy relative to my weight.

WTF? 2 x BW plus 20 kg, not that heavy?

pyrosis · June 25, 2012, 08:06:09 pm

Quote from: Nibile on June 25, 2012, 07:03:38 am

WTF? 2 x BW plus 20 kg, not that heavy?

My thoughts exactly.

mark s · June 26, 2012, 09:15:28 pm

did a few on monday
10 x 60
10 x 100
8 x 140
1 x 180

not bothering to try for a p.b for a few weeks.
dont like doing too much as it leaves me buggered for rest of back workout.i prefer putting more into T bar rows

Yossarian · June 26, 2012, 09:23:26 pm

I'm still psyching up for Iron July - not tried anything beyond 160kg recently, but have another 70kg due to arrive soon, so I will have the metal (if not the ability) to try to hit some big numbers.

Was searching for some rings progression on here, but couldn't find anything. Anyone got any secret training plans worth checking out?

Falling Down · June 26, 2012, 10:05:55 pm

Quote from: Nibile on June 25, 2012, 07:03:38 am

Quote from: Falling Down on June 24, 2012, 11:13:36 am
I dont use a belt or straps but my PB is 170 at a BW of 75 so not lifting that heavy relative to my weight.
WTF? 2 x BW plus 20 kg, not that heavy?

Sorry Nibs I wasn't meaning to sound off. I've been told by several people and read that you shouldn't wear a belt unless you're a powerlifter _and_ when you've exhausted your ability to max out your PB. If you put your back out it'll be down to poor technique and wearing a belt won't help.

The first time I tried a deadlift I was petrified of injuring my back until I realised its actually brilliant for strengthening the posterior muscle chain.

(I need to lift some weights soon.... not done anything for months...

)

Fiend · July 04, 2012, 09:55:56 am

Yo. Feedback on technique please:

I feel comfortable lifting at 80, and starting to feel comfortable lifting at 100, but still doesn't feel quite right lowering down. After doing these few, I did try leaning forward a bit more and it felt like I wasn't arching my back too much.

shark · July 04, 2012, 10:19:05 am

Quote from: Fiend on July 04, 2012, 09:55:56 am

Yo. Feedback on technique please:

Looks fine but what do I know. Socks or barefoot is reckoned to be better. Maybe look up a bit more. I prefer to rest between reps to keep form.

Nibile · July 04, 2012, 12:49:18 pm

Seems fine to me. Don't know much though.
I'd say:
- no air shoes. They make for an unstable base. Barefoot is best. And looks good also.
- look up more right from the start, pushing your chest up.
- I try to start driving my hips in, earlier, when my legs are still quite bent. You seem to extend the legs almost completely and then drive hips in. Don't know which is best.

mr__j5 · July 04, 2012, 03:58:52 pm

I have no education on this, but it looks like you are too keen to get the knees back out of the way and are then left with a fairly horizontal back that then takes all the load for the second half of the lift.

Falling Down · July 04, 2012, 06:13:17 pm

Hi Fiend - try finishing the lift by pulling the shoulders back, it'll feel complete and help with the lower.

Fiend · July 04, 2012, 10:21:41 pm

Thanks dudez.

Will do the looking up a bit more and pulling shoulders back. I presume driving the hips in earlier will start pivoting my back earlier, so Nibble and j5 are talking about the same thing? I will try to do that.

Any more tips, FD? Since you and mark s are mr deadlift

Falling Down · July 04, 2012, 11:01:50 pm

If nothing is hurting then put another 20 or 30 k on the bar and you'll soon find the right position.

If you pull a bad lift, then drop the weight by the same amount or just grab an empty bar and do the movement and do some clean lifts, then add weight.

Also, do some wall squats with no weight, that's the posture you need.

Nibile · July 05, 2012, 06:23:32 am

Quote from: Fiend on July 04, 2012, 10:21:41 pm

Thanks dudez.

Will do the looking up a bit more and pulling shoulders back. I presume driving the hips in earlier will start pivoting my back earlier, so Nibble and j5 are talking about the same thing?

I think so.

Fiend · July 05, 2012, 08:37:15 am

Thanks beefcakes.

Big Dave · July 05, 2012, 09:46:17 am

The lift is ok, but when lowering you're bending the knees too early and quickly so the arms swing forward which will put unwanted pressure on the lower back.

This may help- http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html

Yossarian · July 05, 2012, 09:41:26 pm

Got myself a nice little progression planned to build up to 170 / 180, but after 3x 10x 90kg and a few goes at 130 and 150, I thought fuck it, syked up and tried 170. Bastard thing was completely stuck to the ground... Hmmm.

Did 160 again a couple of times, but could tell that my form was a bit shit, so am going to stick to the original plan for a few weeks and focus on building up to 8 - 10 reps on bigger and bigger loads.

Going for a run afterwards felt a bit weird I must say...

mark s · July 07, 2012, 01:27:48 pm

fiend,like ben says.if you stick more weight on your form will be a bit smoother,the extra weight will force you to lift it better.i will keep my head up at the top just try and bring the shoulders blades together a little.thats good for giving your traps a bit of extra work,and traps are what its all about
try and roll the bar down the shins
keep at and you will find the best way to lift that suits you.
try some T bar rows if they have one.they a good strength builder
good to see climbers doing a real sport rather than messing around on sit down starts

Fiend · July 08, 2012, 07:20:09 pm

Thanks, was putting this stuff into practise the other day, I think I'm getting it a bit better, trying to focus on doing a lot of work with my legs and rolling my shoulders back at the end. I think I'm lowering smoother too.

My back has been a bit achey (muscular, not spinal / tweaky) so I'm keeping it up to 100kg at the mo and working on control.