Random health and exercise thoughts - Page 2655
Hi guys, would be great with some input on how to fix my DL.
Im attaching a video with two reps at 135 kg/around 300 lb at the end of my work out. Had earlier done 1*5 and 1*3 at the same weight. Its not that much for me, and doesn't really feel heavy. However, I felt something was off, with some grinding lower back feelings, and decided to record the last two.
Ive pretty muched stalled on DL, mainly because I am afraid I will hurt my back. I am tall (193/6´4) and have some issues with setting up the angles. For example, I would like to have my shoulders further back, but that results in lower hips and yadayada...
So, what am I doing wrong? I see some lower back rounding, but unsure why. Am I trying to pull by raising my back, or whats happening.
(dont know how to embed tinypic links...)
Use more 'legs' as mark said by dropping down a bit further, also try to get your upper back tighter before you pull, squeeze the glutes from the bottom and lock out hard as yours seems a little soft. Try to get confident that you don't need to look to the side as much and concentrate on accelerating i.e. practice.
Get tight like Eason told you as well, your spending too long at the bottom before you pull which probably makes you lose tightness in you core.
That's happening because of two things.
One, your mobility needs work. You aren't externally rotating your hips out enough. You can tell by how your knees are far over the bar. Good article for you to read: https://www.lift.net/2013/11/13/the-art-of-the-sumo-deadlift-part-2-mobility/
Thanks for this Charly. Part 1 was especially helpful.
Made me a lot more conscious of my starting position.
Yeah, you've had some fast progress.
Great strength gains (albeit some shoddy technique last year iirc) and your technique looks solid from the last videos I've seen.
Very nice size gains too.
I was admittedly fucking around too much in the beginning, or rather all the up until this winter.
Changing gym and my approach to lifting overall has helped a lot and I believe I'm on the right path now. If any of you have a powerlifting club / gym nearby I really can't stress enough how much of an improvement it is over commercial gyms, even if you don't care about being strong. Doesn't need to be a powerlifting specific gym, but just a place were people are dedicated to their training and compete in a sport.
Ah, nice! Who was the surgeon? I know most of them by now.
I live about 2 minutes from Roanoke Memorial Hospital, haha. All of us got the day off for the snow so we had an awesome snowball fight right by the hospital.
Also, after spending 2 hours digging myself out of the snow this AM I made it to the gym and decided to reward myself with a deadlift day. Managed 500x1(PR) following by 405x9(PR).
First entry in the notebook is
Barbell Deadlift: 5x70, 5x90, 5x100
I was fucking deadlifting with like 10lb plates hahahaha
Barbell Bent over row: 5x50, 5x55, 5x60
Barbell Military Press: 5x2x55
That was literally my first workout.
It doesnt get much better until like 2 months later when I find out about stronglifts...
Looking back on a year of lifting, there are definitely a ton of mistakes that I made, and things that I could have done better. If I knew then what I knew know.... but so it goes. Think I learned a lot in the process
Also i've got random notes in here saying that my maintenance calories are 1,800, and that I need to cut on 1,600 : | also to eat 300 grams of protein a day no matter what