600

Deads look pretty good to me man, nothing worth stressing over too much anyway. The only thing is that your lower back has to round to get you down to the bar so I would go for some glute stretching and some more for quad/hip flexors and that should fix it.

With regards to the first rep being harder than the others, my theory is that the negative allows you to be much tighter for the second rep therefore more power ends up going into the lift rather than into stabilising weak areas. You might want to consider doing a Kelly Starret-esque set up as that encourages much more tightness throughout. Also look at the difference in line and joint angle of the hip and knee on the first and second rep when the bar is 6 inches off the ground. Your hips rise too quickly on the first, the second is a much cleaner rep.
 
icecold said:
Go mixed grip from ~140 onwards, and video everything.
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Will do :)

Djdom56 said:
With regards to the first rep being harder than the others, my theory is that the negative allows you to be much tighter for the second rep therefore more power ends up going into the lift rather than into stabilising weak areas.
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The first rep always feels the tightest. I don't feel like I have to think about bracing or tensing anything once I've got the weight up because I know I'll be able to rep it. First rep almost feels forced and unnatural compared to the rest. Perhaps I'm over thinking things for the first rep?

Djdom56 said:
You might want to consider doing a Kelly Starret-esque set up as that encourages much more tightness throughout.
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If that's the video where he teaches you to brace your core, pivot at the hips and then bend at the knees I tried that a few weeks ago at 195 and it turned in to a hump back SLDL :(

Djdom56 said:
Also look at the difference in line and joint angle of the hip and knee on the first and second rep when the bar is 6 inches off the ground. Your hips rise too quickly on the first, the second is a much cleaner rep.
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I can't see that although I'm not great at judging technique. Is there anyway you can do a frame by frame comparison on YouTube?

Syla5 said:
Did you do any other reps between 175 and 205? Seems strange to leave a big jump to the end of warmups?
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Nope, usually finish warming up around 30kg off my working sets for squats and deadlifts.
 
Maybe its just me dealing with lower weights but i would throw in a single half way between the 175 and the 205, 30kg is a big jump espeically when working up to something over 90%RM.

Regardless, beastly lifting as always, 600 is coming.
 
Bought Coach's Eye so I could compare my first rep with my second, works pretty well but I still can't see a great deal of difference. I might be a little more upright around knee height during the second rep but I've got no idea if that's just down to the speed difference between the reps or something else.


Any thoughts?
 
A few months ago I changed from touch and go warm up reps to deadlifting the same way I do for my working sets. LiE said I would be losing a lot of force off the floor if I continued as I was so perhaps I'm just paying the price for that now?

Unless I'm bracing my muscles incorrectly I'm not sure how I could get any tighter :(
 
Your hips are definitely higher during the first rep, shoulders are a little further forward and the hip come up before the weight moves. Try to keep your chest up more on the first reps and pull back a little more.
 
Squats (Belt)
152.5 x 3
172.5 x 3
190 x 3

Paused Bench Press
137.5 x 3
137.5 x 3
137.5 x 3


Pendlay Rows
107.5 x 3
107.5 x 3
107.5 x 3

CGBP
105 x 10
105 x 10
105 x 10

Pullups
BW x 5
BW x 4
BW x 4
BW x 4
BW x 3

Comments

Squats - Easy and fast. Really fallen in love with squatting again and don't know if I want to go back to squatting once a week on a 'normal' routine :(

Paused Bench Press - Struggled with these last week and convinced myself I had hit my limit and would go back to normal benching from this week onwards, thankfully I saw sense. Could've held each rep for longer but I'm not sure if there's any additional benefit as long as you're pressing from a dead/paused position?

Any tips or comments would be appreciated as always :)

Pendlay Rows - Much harder than last week. Felt like I was pulling my body in to the bar rather than the bar in to my body for the later reps although I was still pulling reasonably fast.
 
Pause length is fine on the bench. Much longer and you start to move into more of a supplementary exercise.

Looked very nice too. On the first rep your leg drive jacked up your line, but that's me nit picking slightly. It does look like your missing a bit of internal rotation in your shoulders, something to look at.
 
Thanks :)

icecold said:
It does look like your missing a bit of internal rotation in your shoulders, something to look at.
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This the sort of thing I should be looking at?


LiE said:
Does your head come up on the bench press?
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I do track the bar on the way down although I'm not 100% sure if I lift my head to do that or just follow it with my eyes. Does look like my head position moves slightly during reps two and three though. Could've been chin tucking.
 
Nearly sacked off the session tonight because I woke up feeling tired and lethargic. Felt fine over the weekend so I'm assuming it's just a cold rather than fatigue.

Squats (Belt)
185 x 3
185 x 3
185 x 3

Bench Press
117.5 x 3
132.5 x 3
147.5 x 3

Pendlay Rows
90 x 3
100 x 3
112.5 x 3

Hanging Kneg Raises
Dropped

Hyperextensions
Dropped

Comments

Squats - Really had to fight with these tonight due to a lack of speed and power but all were good solid reps, last was a grind though.

Bench Press - Second set felt far heavier than 132.5kg so I expected to fail my third set but just about managed the last rep although it nearly broke me.

Pendlay Rows - Felt better than my squats and bench but not particularly comfortable.
 
Yep, it's good to be squatting 180+ on a regular basis again. Few more weeks and I'll either go for a new PB, perhaps 212.5, or attempt to increase my current 5RM of 185 then start all over again :cool:

Bricking myself about Deadlift's on Wednesday though :(
 
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