*** The 2014 Gym Rats Thread ***

Zatoichi.uK said:
Quite possibly yes. I did lots of reading up and watched a ton of videos etc. but ultimately injured myself anyway. Nothing bad, just severe DOMs. I really tried to emphasise pushing with my heels but perhaps ended up pulling with my back too much anyway.

My point was that SLDLs hopefully have filled a weak point to some extent now.
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Of course they do, and that's why some people do them as their primary back/hamstring-y thing.

The point with executing a deadlift is pushing via heels, sure, but in order to do that effectively, the core needs bracing properly - same for any other lift. If your lumbar isn't braced, no matter how hard you focus on your heels, your back will feel the strain.
 
I suppose being told to 'brace your core' is quite hard to translate physically, at least at was for me. I'll definitely revisit traditional deads at some point, though will need to be careful and start light again. My DOMs were so far from fun.
 
It took me ages to get my head around deads to be honest. I'm still not sure that my technique was perfect before I had to resort to non-barbell training.
 
If you get lower back issues or "pump" or "DOMS" it's down to mobility, core and form - there is NO excuse for not doing deadlifts. Just like all that BS about bad knees or whatever for avoiding squats/leg work. I'm guessing too big a weight was tried and caused issues.

Deadlifts are possibly one of the best compounds you can do. If there's one compound you shouldn't leave out it's deads, shortly followed by squats. The only other exercise worth doing is pull ups. Those 3 are pretty much the best choices if you had nothing else to do.

So rather than stand defiantly stating that form is perfect and that you know what you're doing, accept that you may be wrong and that revising your relationship with decent exercises are worth taking into consideration.
 
XeNoN89 said:
My form was fine.
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Says who?

I bet you £1000 I could find something wrong with it.

I don't know why people get defensive about technique. If you're experiencing pain, something is wrong.


To the other guy talking about a weak lower back being a problem, that isn't really a thing.
 
icecold said:
To the other guy talking about a weak lower back being a problem, that isn't really a thing.
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When I started stiff leg deads my lower back had mild DOMs even with very light weights. I've now gone up a decent amount and never have DOMs there. My lower back is definitely stronger, though whether this would help traditional deads I don't know. I'd expect I'd at least be less prone to an injury with less than perfect form.
 
You have probably taught yourself to use your core more effectively.

The problem with transitioning from SLDL to conventional deads is that you've basically learned to pull with your back.
 
icecold said:
Says who?

I bet you £1000 I could find something wrong with it.

I don't know why people get defensive about technique. If you're experiencing pain, something is wrong.


To the other guy talking about a weak lower back being a problem, that isn't really a thing.
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I had people check my form when deadlifting back then as I was paranoid about them. I'm not saying it was perfect or anything, just that it wasn't obviously bad. I never experienced any pain during the lifts, it was always just excessive doms in my lower back for a couple of days after.
 
What people? Generally, people have no idea how to move. This is particularly true of PTs. Correct form involves a lot of subtleties that people are unaware of.

Anything beyond normal DOMS means you were over stimulating your lower back.
 
icecold said:
You have probably taught yourself to use your core more effectively.

The problem with transitioning from SLDL to conventional deads is that you've basically learned to pull with your back.
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Yeah I was aware that may rear it's head. I very much concentrate on pushing my hips forward with weight on my heels, rather than pull with my back though so hopefully it won't become an issue if and when I transition.
 
icecold said:
What people? Generally, people have no idea how to move. This is particularly true of PTs. Correct form involves a lot of subtleties that people are unaware of.

Anything beyond normal DOMS means you were over stimulating your lower back.
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And to be fair, I doubt anyone you spoke with can lift what this man can
 
XeNoN89 said:
Stuff
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Something like this will work better. Go heavier if you think it's not enough, stick to 4 x 8-10 range. Last sets to failure.

Week 1:

Mon: Chest
Dumbell Bench press
Incline barbell bench
Dips
Pec fly machine

Tues: Back
Wide grip pull ups
Close hammer grip pull downs
Deadlift
Shrugs

Wed: Legs/Abs
Squats(pyramid)12reps, 10 reps, 8 reps, 6 reps (weight increasing each set)
Leg press 3x12
Calf raise machine 4x12
Leg extensions 3x12
Crunch machine
Weighted decline situps

Fri: Shoulders
Seated / Standing Dumblell press
Lateral dumbell raise
Rear delt row
 
DKong said:
Something like this will work better. Go heavier if you think it's not enough, stick to 4 x 8-10 range. Last sets to failure.

Week 1:

Mon: Chest
Dumbell Bench press
Incline barbell bench
Dips
Pec fly machine

Tues: Back
Wide grip pull ups
Close hammer grip pull downs
Deadlift
Shrugs

Wed: Legs/Abs
Squats(pyramid)12reps, 10 reps, 8 reps, 6 reps (weight increasing each set)
Leg press 3x12
Calf raise machine 4x12
Leg extensions 3x12
Crunch machine
Weighted decline situps

Fri: Shoulders
Seated / Standing Dumblell press
Lateral dumbell raise
Rear delt row
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Shrugs?! Weighted sit ups!? Lots of machine work!? Lack of OHP!? Lack of BORs!?
 
Whilst I don't like this sort of routine (one day for legs? Seriously?), anyway, here are some adjustments to make it more useful. ;)

DKong said:
Something like this will work better. Go heavier if you think it's not enough, stick to 4 x 8-10 range. Last sets to failure.

Week 1:

Mon: Back
Deadlift
Wide grip pull ups
Single-arm/Pendlay rows
Shrugs

Tues: Chest
Flat bench
Dumbell Bench press
Incline barbell bench
Dips
Pec fly machine

Wed: Legs/Abs
Squats(pyramid)12reps, 10 reps, 8 reps, 6 reps (weight increasing each set)
RDLs (3*8)
Deficit Bulgarian split squats 3x12 *chuckles*
Reverse lunges
Plank/Barbell roll-outs
Calf raise machine 4x12
Leg extensions 3x12
Crunch machine
Weighted decline situps

Fri: Shoulders
Push press (3*5)
Seated / Standing Dumblell press
Lateral dumbell raise
Rear delt row
Click to expand...
 
DKong said:
Something like this will work better. Go heavier if you think it's not enough, stick to 4 x 8-10 range. Last sets to failure.

Week 1:

Mon: Chest
Dumbell Bench press
Incline barbell bench
Dips
Pec fly machine

Tues: Back
Wide grip pull ups
Close hammer grip pull downs
Deadlift
Shrugs

Wed: Legs/Abs
Squats(pyramid)12reps, 10 reps, 8 reps, 6 reps (weight increasing each set)
Leg press 3x12
Calf raise machine 4x12
Leg extensions 3x12
Crunch machine
Weighted decline situps

Fri: Shoulders
Seated / Standing Dumblell press
Lateral dumbell raise
Rear delt row
Click to expand...

It's not great. at all. You'd be better with an upper/lower split, starting each day with the 4 compounds and then another heavy lift and finally 1, maybe 2 accessories.
 
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