*** The 2019 Gym Rats Thread ***

The videos of my DL form are all after I got advise from the guys here, so better then they were before as well. People like LiE, Mrthingx, and some older members Icecold and DJDom56 really helped.

As for why my vids are from so long ago, I've had a lower abdominal issue that caused a sharp pain while lifting with a belt on, developed to without, finally had surgery in November, now playing the waiting game to see if things are better.

I may be able to upload a 140kg or 145kg working set of 5 from last year.

Also deadlifts have always been the hardest lift for me to get right. The Chris Duffin bracing video really helped me though.
 
LiE said:
Personally I'd forget about adding another 10kg and chasing numbers right now. Work on your technique, I know it will be hard because you'll have to drop the weight. You should be able to pause deadlift a decent amount of weight with a flat braced core with 90% of the weight held on your glute/hamstrings. A deadlift is a leg lift, it's pushing the floor away from you not pulling the weight off the floor. You want to be humping the bar for lock out.

Have a look at my log for a couple of deadlift videos (link in my sig). The paused deadlifts should be a better watch as you can kind of see what I'm talking about. I haven't been deadlifting for years since my powerlifting days, so my numbers aren't up there where they used to be. However, my form is currently better.

FWIW here is my 255 in competition.

https://youtu.be/Vm-EhLEE7yk?t=142
Click to expand...


Wow some great lifts impressive with how explosive the dl was. Ill work on it guys.
 
LiE said:
It's all about dat bar humping :D
Click to expand...

Matt, with all respect I agree with you but I pulled 250kg a competition weight after two weeks back after a year or so off of not even so much as watching a DL :D and I haven't trained PL routines for yonks, That's why I'll allow my bad form now but I appreciate the advise and will be conscious next week. It will not take long to fall back into place.
 
It isn't about powerlifting routines or not, just form.

What is the rush to lift heavy straight away?

What was the year off about?
 
Syla5 said:
It isn't about powerlifting routines or not, just form.

What is the rush to lift heavy straight away?

What was the year off about?
Click to expand...

Of course it is. I trained dl every week a year or so ago, form was better as @LiE said I already knew it was ropey form.

The year off because Ive been training with a BB who has had me working at 80% on most movements with heavy volume and intensity hence the reason I've packed size on.

I'd be interested to see how you've injured yourself if your form is spot on?
 
Tom|Nbk said:
Matt, with all respect I agree with you but I pulled 250kg a competition weight after two weeks back after a year or so off of not even so much as watching a DL :D and I haven't trained PL routines for yonks, That's why I'll allow my bad form now but I appreciate the advise and will be conscious next week. It will not take long to fall back into place.
Click to expand...

I concede that form will start to break near a max, no issues there.

Saying that, there are various things about how you setup and do the lift that aren't anything to do with the weight. Your back should be flat and braced, it wasn't even before you started the lift. You were pulling the weight off the floor, which tells me you weren't driving the weight with your hips.

If you have been out for so long you'll probably need to spend some weeks retraining your motor patterns before loading them up. It will pay dividends in the long run.

How's your hip hinge movement?
 
LiE said:
I concede that form will start to break near a max, no issues there.

Saying that, there are various things about how you setup and do the lift that aren't anything to do with the weight. Your back should be flat and braced, it wasn't even before you started the lift. You were pulling the weight off the floor, which tells me you weren't driving the weight with your hips.

If you have been out for so long you'll probably need to spend some weeks retraining your motor patterns before loading them up. It will pay dividends in the long run.

How's your hip hinge movement?
Click to expand...

I'm going to load up the bar with an easy 100kg today before shoulders and practice movements in anticipation of next week you've motivated me now :)
 
Tom|Nbk said:
I'm going to load up the bar with an easy 100kg today before shoulders and practice movements in anticipation of next week you've motivated me now :)
Click to expand...

Good man :)

A kind chap called Icecold coached me on here for years to help get my form in check. It's the reason I was able to compete at the level I did.
 
Tom|Nbk said:
I'd be interested to see how you've injured yourself if your form is spot on?
Click to expand...

I sense a bit of friction here. There doesn't need to be. The intention of my comments is to help you out with things I found helpful and learnt from other members here.

I am not claiming my form is spot on, I just gave some tips on how to improve form as it is the most important part of lifting and progression. After all if you get injured, you're going to be making no progress, so anything that can be done to help prevent injury is surely a good thing?

I linked some of my vids as you asked, just to show you the difference between rep work and PB area form break and what should be considered acceptable reasonable.

My injury was a 3cm tear in the lower oblique aponeurosis. Very close to the area where hernia's are seen. I suspect the cause of the injury was to much abdominal pressure on an area already weakened. When it triggered the pain was very acute and felt like I was being pinched from the inside out.
 
LiE said:
Good man :)

A kind chap called Icecold coached me on here for years to help get my form in check. It's the reason I was able to compete at the level I did.
Click to expand...

Loved your bench press aswell I'll try get some videos of my OHP today. What's your view on leg drive with OHP?

I normally strict press-up to a certain weight then go for a push press near max similar to how Brian Shaw describes in this video.

P
 
Tom|Nbk said:
Loved your bench press aswell I'll try get some videos of my OHP today. What's your view on leg drive with OHP?

I normally strict press-up to a certain weight then go for a push press near max similar to how Brian Shaw describes in this video.
Click to expand...

Strict usually, depends on what your goals are. I'm going to start using my belt as well because extra core stability will give me a better base to press from.
 
LiE said:
Strict usually, depends on what your goals are. I'm going to start using my belt as well because extra core stability will give me a better base to press from.
Click to expand...

Goals are continue to get massiver :p

Love all range of weights rep ranges etc but particularly like playing with some heavy weights to shock the system often.
 
LiE said:
Strict usually, depends on what your goals are. I'm going to start using my belt as well because extra core stability will give me a better base to press from.
Click to expand...

Tom|Nbk said:
Goals are continue to get massiver :p

Love all range of weights rep ranges etc but particularly like playing with some heavy weights to shock the system often.
Click to expand...

Another vote for strict here. You could also play around with your stance too to get better stability as I used to do narrow stance and sometimes switch to staggered stance, to put the weight on my heel and seems to go well so far. Never really got on with wide stance despite it apparently being easier for some people.
 
in regards to diet,

I was told 1g of protein per kg of weight. but reading it seems most people go for 1g protein per lb of bodyweight so i should be eating 224g protein?!?!?!

some days I struggle hitting my 102ish g of protein a day without heavily go over on my carbs/fats due to vegetarian diet.

what rule of thumb do you guys use for protein goal?
 
If you're building muscle then 1g/lb or 2g/kg is the starting norm generally. The results beyond that start to see diminishing returns or so research says, here's a little reading you can do yourself.

RFU71pC.jpg

I'm guessing with your current protein intake you don't take any protein powders?
 
Further to the above. If I'm looking to cut - I'm currently consuming 2600 cals at 162lb bw. I'm consuming about 171g of protein. If I was to drop to 1800-2000 calories I have no idea how I would keep my protein in take up.
 
Strong OHP. Nothing wrong with some leg drive to help you overload.

Why stagger your stance?

Also how did the light deadlifts go?
 
You must log in or register to reply here.
Back
Top Bottom