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Batterypowered7 posted:How tall are you guys and what's your body weight? 425lb is like triple my body weight and it's hard for me to imagine ever deadlifting that much. Right now I can do maybe five squats at 225lb and I haven't attempted to deadlift that much out of fear of tweaking my back. 5'10", 178 lbs w/r/t squats I did a heavy double a couple weeks ago at 315 and could probably do more but I'm exhausted and undernourished due to personal poo poo so I'll take what I can get. I haven't worried about loving up my back on a deadlift, especially after working other compound lifts. It's going much slower than squats (320 x 3 was my last heavy-ish pull) but I've been stubborn and using double overhand grip instead of mixed, which is a lot tougher. Honestly the thing that's sore after I do volume deadlift work ends up being my traps and mid-back and the one time I tweaked anything it was more in the glute/coccyx region. Just go slow and practice your form, the weight will come later.
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Aug 24, 2019 19:11
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UnfurledSails posted:And here's my 425 current 1RM, from a better angle: A lot about finding a good technique is to find something that is powerful, repeatable, and safe. It looks to me like there are a couple of steps there that you might be able to cut out, in order to make your technique more repeatable and easier to evaluate. I am by no means a master at this, and there are numerous legit ways of doing it, but I'll give it a shake. First, I think it looks like your hips is in a pretty good spot at 0:15, then you drop them, but notice where they are as the bar clears the floor (they are more or less back at the position they had at 0:15, only you might have let your lumbar extension go a little, hard to judge from this angle). I'd try and just skip that lowering of the hips completely, and stay where you originally set them up since that's where you pull from anyway. Secondly, I'd try to feel the weight of the bar in your hands before you start the pull. So, you've set your hips and your back they way you want it, now try pulling like 50% so that you feel that you've pulled the slack out of the bar while still successfully remaining with your back and hips set, then ramp upp the pull and stand up. Doing paused deadlifts an inch or two from the floor once a week can do wonders for getting that first part of the deadlift nailed down. Over all I think it looks pretty good! What makes the hip position feel weird to you? ovenboy fucked around with this message at 20:35 on Aug 24, 2019 |
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Aug 24, 2019 20:32
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Hey thanks! I now see that I reset my hips as the bar clears the floor. I think that's me consciously thinking "sit down a bit more" before starting but quickly reverting a more advantageous feeling position since it actually feels harder to pull with my hips down like that. And I definitely have a tendency to yank the bar off so I'll definitely check out the pause deadlifts next week. I think overall I need to be more patient at the start. My mentality is like "I need to get this off the ground ASAP like ripping off a bandaid otherwise it won't move" instead of just trusting that I'll be able to move it even if I start slower The part that feels weird is that the deadlift is usually considered a posterior chain exercise but I pretty much never really feel it in my legs. Today for example, my legs are completely fine but my lower back erector muscles are sore as hell. Obviously I'm not good morning it up and my legs are usually a bit wobbly after sets but it never feels like I'm really hitting them much
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Aug 24, 2019 20:58
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UnfurledSails posted:Here's the 415x2 I did yesterday, though it's filmed from the front: Oh hey, we're the same height, just thirty pounds apart. Maybe I just need to stop being a little bitch and actually try to lift heavier weights.
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Aug 24, 2019 21:03
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UnfurledSails posted:The part that feels weird is that the deadlift is usually considered a posterior chain exercise but I pretty much never really feel it in my legs. Today for example, my legs are completely fine but my lower back erector muscles are sore as hell. Obviously I'm not good morning it up and my legs are usually a bit wobbly after sets but it never feels like I'm really hitting them much I can't say I've ever felt deadlifts in the legs particularly. I guess i feel it in... my soul? The reason you're getting sore in the lower back might be because you let your extension go a little, letting your extensors work (trying to contract) while they are actually getting stretched out. Doing lots of excentric work is usually a pretty good method of getting sore, at least compared to having the muscles working isometrically. I usually don't worry overly much where I feel something, or am supposed to feel something. If I've done an acceptable deadlift then my posterior chain has been working, since anything else would be an impossibility. When you film it from the side next time, see if something happens in your heavy sets, compared to the lighter warm-up sets. edit: For that matter: the spinal extensors are certainly part of the posterior chain. ovenboy fucked around with this message at 21:16 on Aug 24, 2019 |
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Aug 24, 2019 21:13
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ovenboy posted:I can't say I've ever felt deadlifts in the legs particularly. I guess i feel it in... my soul? lmao yes. Same goes for any kind of row and for some reason triceps, but only for my left arm. ovenboy posted:you let your extension go a little, letting your extensors work (trying to contract) while they are actually getting stretched out. I think you got it. When I'm doing near max effort deadlifts I'm definitely feeling my mid-to-lower back stretch. It's not much and doesn't hurt but it surprised me a bit when it happened the first time. Doesn't really happen during warmups, or 5 rep sets, but definitely happens on 1-3 rep max sets.
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Aug 24, 2019 21:30
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Batterypowered7 posted:Oh hey, we're the same height, just thirty pounds apart. Maybe I just need to stop being a little bitch and actually try to lift heavier weights. I'm like 5'8" and pulled my 1rm of 390 at 190lbs. I was the same way never pulling over 205 while my squat was like 225. The fear is real, but once you get some practice doing it and with proper form you'll realize how silly it is. Deadlift is way easier and feels safer than squat imo. But you'll never get there if you don't take the first steps.
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Aug 24, 2019 21:33
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IMO you're not going to be perfect on any ME lift but you definitely shouldn't have a mindset of it being OK to round your lower back. Everyone has different cues but what really helped me get over the "shock" of a heavy deadlift and the resulting spinal flexion is to make sure you posterior chain is tight as gently caress at the start position. I don't mean just bracing, I mean you should feel a stretch and feel like you can't get any lower. The start position of a deadlift should be very uncomfortable. Personally I like to achieve this by thinking about trying to reach back with my butt (different from sitting back or arching) and also starting your setup standing helps. You don't have to start every rep or any rep from standing, but doing the thing where you stand, then hinge and bend over while pushing your butt back so that you can barely reach the bar and you feel a big stretch will help you memorize how a correct setup should feel. When you start from a tight, uncomfortable position, you are expecting the load before the weight even leaves the ground and there is no "transition" of the weight suddenly starting to feel much heavier when it gets to your knees or whatever
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Aug 24, 2019 22:19
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Batterypowered7 posted:How tall are you guys and what's your body weight? 425lb is like triple my body weight and it's hard for me to imagine ever deadlifting that much. Right now I can do maybe five squats at 225lb and I haven't attempted to deadlift that much out of fear of tweaking my back. i'm 6'1 and around 193-195 atm. I pull close to 500. I can easily imagine deadlifting 6 or 700 in a couple of years. you know why? Because I took it one step at a time and went from 2-300, then 3-400, etc. You gotta get over the fear. If it helps, my back feels a lot better now that I'm this strong. Most of the tweaks happen at first when you're still learning. They also aren't a big deal most of the time, assuming you're otherwise healthy.
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Aug 24, 2019 23:28
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Drunk Driver Dad posted:i'm 6'1 and around 193-195 atm. I pull close to 500. I can easily imagine deadlifting 6 or 700 in a couple of years. you know why? Because I took it one step at a time and went from 2-300, then 3-400, etc. You gotta get over the fear. If it helps, my back feels a lot better now that I'm this strong. Most of the tweaks happen at first when you're still learning. They also aren't a big deal most of the time, assuming you're otherwise healthy. The doctor just advised I be careful after they told me about the lumbar lordosis and I've been paranoid/using it as an excuse since then. I'm confident I can get my squat and deadlift higher than where they're at now. My bench and press, however, are tragically bad. I really, really need to work on those.
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Aug 24, 2019 23:34
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I don't know anything about that but I'd just take it slow, but stick with it. If it starts to give you problems I'd seek out a sports physio or somebody who knows how to work around it. Lot of hosed up people moving lots of weight though, I'd be surprised if it made it impossible for you. I'd also not be surprised if building a strong deadlift actually helped make your back more resilient. I used to strain mine all the time at work moving around reels of wire, and that hasn't happened at all in the past year or two. I even do dumb poo poo like throw around 200 lb boxes that you can only grab in awkward bent over positions too, not that I'd advise trying. I'm just saying I couldn't get away with that poo poo 3 years ago. I'm not a great presser, but I've made decent improvements(started out benching 95, and barely OHPing 65, can bench 260 and OHP 155 now) and my advice is really to be patient. I quit trying to make linear gains around a 145 bench and ever since I add roughly 5 lbs a month to my max on bench and even slower to OHP. Which is perfectly fine because there's a lot of months ahead of me before I get old. That said, I am going to hit a 300 lb bench really fuckin fast because my honor is on the line, here. So if some internet turd challenges you to a bench contest, then definitely improve as fast as you possibly can. E: Has anyone else done these goofy rear end shits? https://www.instagram.com/p/B1kFL0vgg8k/ At the very least, they do a good job of getting blood all up in your moving bits and make your shoulders and stuff feel better. Dunno about "stability" gains, don't really care. Just doing as I'm programmed. Drunk Driver Dad fucked around with this message at 23:51 on Aug 24, 2019 |
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Aug 24, 2019 23:46
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What's your guys's protein intake, relative to body weight? I get no less than 80 grams right now (to my 140lb) and I feel like I'm really missing the mark there.
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Aug 25, 2019 00:39
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Batterypowered7 posted:What's your guys's protein intake, relative to body weight? I get no less than 80 grams right now (to my 140lb) and I feel like I'm really missing the mark there. One gram per pound I think was the easy to remember guideline. Varys between 0.5g per lb on up to heroic amounts of salami depending on goal and who you ask. Your numbers also fine as long as you see the progress you want.
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Aug 25, 2019 00:45
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IIRC at least 1 gram per lb of lean body mass, and that's the playing it safe mark to shoot for. If I were you I'd aim for at least 110 or so just to be safe.
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Aug 25, 2019 00:48
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I'm doing RP diet maintenance right now, which aims for about 200g protein a day
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Aug 25, 2019 01:03
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I watched a video from Eric Helms that suggested I think .6g per pound in a surplus and .8g per pound in a deficit, so I just do that. I'm probably about 5'8" and 168ish now but I let myself balloon up to 176 to pull 5 plates. I'm really excited to try 3x body weight, but I probably won't test until I'm back on a surplus.
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Aug 25, 2019 02:03
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I’m following the vertical diet and I’m about 230-250g a day depending on the size of the steaks. I weight about 215 or so. I’m probably way over but I really am not gonna start weighing these steaks out.
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Aug 25, 2019 02:21
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"killer low-carb pasta loaded with protein and fiber." https://www.youtube.com/watch?v=V0VgfQwdEtg&t=130s UnfurledSails fucked around with this message at 17:20 on Aug 25, 2019 |
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Aug 25, 2019 17:18
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MarcusSA posted:I’m following the vertical diet Lol
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Aug 25, 2019 17:24
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Time posted:Lol Ok? I’m not sure what’s funny about it really it’s not anything particularly crazy.
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Aug 25, 2019 18:10
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Only eating red meat at the expense of things like chicken is moronic
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Aug 25, 2019 18:24
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Time posted:Only eating red meat at the expense of things like chicken is moronic Why? The diet also includes fish but also doesn’t exclude chicken. I do eat chicken.
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Aug 25, 2019 18:28
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MarcusSA posted:Why? Centering a strength training diet around meat and vegetables isn’t revolutionary and is what every good coach already recommended. the approach of the meat being primarily red meat and a few certain vegetables preferred over others is also not new and almost certainly just Stan efferding cashing in on his history as a good coach and phenomenal strength athlete to get rich as hell. Which, good for him. If you are adding in a bunch of chicken to go with it you are deviating from the diet as written because it absolutely wants most of your protein to come from red sources, which is probably fine but has not a lot scientific basis for improved performance over other sources of lean protein. any way you slice it, the info isn’t worth 100 bones or a new name
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Aug 25, 2019 18:42
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Looking for some form critique. My job pays for LA Fitness memberships so I don't pay anything but have to use those annoying octagonal plates. 5x205lb Squat: https://youtu.be/5XlTed3svzc 3x185lb Deadlift: https://youtu.be/IL9GHPVLVn0 Had to cut the deadlift set I was recording short because I set up the phone too close to other equipment someone else was waiting to use. Woops!
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Aug 25, 2019 22:43
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So I looked up the vertical diet, and "The diet structure is new for even meal plan veterans. Efferding builds his nutritional plan in the shape of an upside-down T. The long part at the bottom is made up of the core foods emphasized on the plan for vitamins, minerals and antioxidants that are easily digestible and should increase gym performance. These foods are things like milk (if you’re not lactose intolerant), vegetables (always good), eggs, salmon and potatoes. Sounds pretty sane so far and a solid plan for anyone logging time working out. The vertical part of the Vertical Diet is where this plan is tailored to a specific group of people with certain goals. This is where you build in your calories, which Efferding want you to do with rice and red meat. Ideally that’s in the form of steak, but he also taps venison, buffalo and lamb chops as options." Why is the protein in the form of steak or those more obscure meats?  *and I eat a lot of meat so this is not an ethical question
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Aug 25, 2019 23:13
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doverhog posted:Why is the protein in the form of steak or those more obscure meats? Because “eat a diet with a variety of lean protein sources and vegetables of all types” is a lot harder to make quick money with
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Aug 25, 2019 23:27
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Batterypowered7 posted:Looking for some form critique. My job pays for LA Fitness memberships so I don't pay anything but have to use those annoying octagonal plates. Your squat is a little high. First two reps for sure,a little closer to good depth on the last three. Practicing some pause reps before/after your worksets will help, it just looks a little unsteady right now. You could stand to tighten up your lower back a little more for the initial deadlift pull but it's not heinous.
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Aug 25, 2019 23:44
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Flipgrip posted:Your squat is a little high. First two reps for sure,a little closer to good depth on the last three. Practicing some pause reps before/after your worksets will help, it just looks a little unsteady right now. Thanks! I could definitely feel I wasn't going as low as I should on those first two reps, so I tried being more mindful on the following ones. I also deleted the video of the first set because I ripped rear end setting up for the squat and it was loud enough for my phone to pick up. I'll see if I can tighten up that lower back a bit more on the initial deadlift pull. I can definitely see what you mean. Edit: The deadlifts were also really easy so I'll definitely be adding more weight on Tuesday. Batterypowered7 fucked around with this message at 00:44 on Aug 26, 2019 |
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Aug 26, 2019 00:01
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Batterypowered7 posted:Thanks! I could definitely feel I wasn't going as low as I should on those first two reps, so I tried being more mindful on the following ones. I also deleted the video of the first set because I ripped rear end setting up for the squat and it was loud enough for my phone to pick up. Gotta hold that in until the bottom of the squat for extra thrust.
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Aug 26, 2019 00:37
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Batterypowered7 posted:Thanks! I could definitely feel I wasn't going as low as I should on those first two reps, so I tried being more mindful on the following ones. I also deleted the video of the first set because I ripped rear end setting up for the squat and it was loud enough for my phone to pick up. Stuff like this is why I'm glad I go to the gym in the evenings during the week. I remember a couple months ago I was going heavy on leg press & shot a rumbler out right at the bottom of the lift as I was pushing it upward. Thank gently caress there were maybe 7-8 people total at the gym, all had headphones in so they either heard it & chose not to acknowledge, or didn't hear it at all. I had to take a 5 minute giggle break & double check my shorts, thankfully it wasn't one that smelled.
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Aug 26, 2019 02:50
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Batterypowered7 posted:Looking for some form critique. My job pays for LA Fitness memberships so I don't pay anything but have to use those annoying octagonal plates. Real nitpick stuff to add (and all anecdotal), but I think you take some pretty lengthy steps back when you're unracked and getting into position. I found that as the weight got heavier, and I had to get used to the increased load on my back, I wanted to do as little as possible to get into position. Two steps back is good, but maybe get in the practice of not traveling as far with them. I'd also ditch those gloves, too. Build up them gnarly fuckin calluses son
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Aug 26, 2019 03:07
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ElectricSheep posted:Build up them gnarly fuckin calluses son This has been a topic in YLLS a bunch and the conclusion IMO is that you wanna work out hard enough that you need to put in work to file down and moisturize your calluses lest they start ripping and bleeding. So calluses are good, but, that's like just a stop on the journey.
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Aug 26, 2019 03:13
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Batterypowered7 posted:I also deleted the video of the first set because I ripped rear end setting up for the squat and it was loud enough for my phone to pick up. Why would you delete this
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Aug 26, 2019 03:14
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Yeah that's actually just impressive
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Aug 26, 2019 04:47
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https://i.imgur.com/NEXFewk.mp4
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Aug 26, 2019 16:37
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I was hoping it would fall straight down and get stuck on his shoulders with him still standing.
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Aug 26, 2019 16:52
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Batterypowered7 posted:Went to the doctor recently because of some lower back pain and found out I have some degree of lumbar lordosis. How do you guys feel about using the trap bar to do lifts when experiencing mild back pain? Are deadlifts with the trap bar comparable to doing them with a barbell? Be careful, a trap bar doesn't make you invincible to loving up your back. It is quite a bit of a different lift as your quads do most of the work, but your back still gets involved.
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Aug 27, 2019 01:51
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Bob Morales posted:Be careful, a trap bar doesn't make you invincible to loving up your back. Yeah this is absolutely true.
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Aug 27, 2019 03:08
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My lower back issues (that necessitated the giant needles directly into my spine kind of surgery) were more set off by anything with the weight out in front of my center of gravity. So like, OG squats and deadlifts were totally cool, but Good Mornings, RDL, and even barbell bent over rows are a total no go. I mean, I can still squat and DL so in the long run I'll be fine, but there goes my insta fitness aspirations. Trap bar DL isn't automatically safer, but maybe having that more centered weight would be better?
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Aug 27, 2019 03:20
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Trap Bar is way more comfy anyway
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Aug 27, 2019 04:04
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