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455 deadlift PR - W/video
- Thread starter JOKER47
- Start date
gmanlax7 said:
Thanks.
Currently, I rotate each week.
Week1 -
Bottom Postion GM's (Chains from 40") - singles
T-Bar rows - 5x5
High-pulls - 3x3
biceps (varies)
abs
Week 2 -
deadlifts - different reps/sets each time around.
BB rows - 5x5 (palms away)
Reverse Hypers (optional)
biceps (varies)
abs
For GM's, I try to get a new PR each time around for 2-4 singles.
Reverse Hypers I have been using mainly for recovery if/when needed. (I have been learning the "less is more" technique lately.)
A hint from B-Fold was, don't do anything unless you know why you are doing it, and how it is going to help you acheive your goal. Seems simple, but very effective when you really follow it.
S'bout it.
Joker
louden_swain
New member
Congrats on the personal record!!
I see some flaws.
For one, you need to sit back further. Second, keep the back flattened at 45 degrees. it appears that you are rounding.
At last, you could certainly use some upper back strength. Start adding some supported t-bar rows and barbell shrugs to your routine. Partial deadlifts would help.
Once you get the form down and strengthen the weaker areas, you should be in good shape to pull 500lbs.
Good luck!!
I see some flaws.
For one, you need to sit back further. Second, keep the back flattened at 45 degrees. it appears that you are rounding.
At last, you could certainly use some upper back strength. Start adding some supported t-bar rows and barbell shrugs to your routine. Partial deadlifts would help.
Once you get the form down and strengthen the weaker areas, you should be in good shape to pull 500lbs.
Good luck!!
louden_swain said:
You hit it on the head.
I do unsupported T-Bar rows every other week, (My bench will not let me do supported T-bar rows.) and optionally BB shrugs. The partial deads will be implemented starting next week. (I caught that from the video as well.
)The sitting back is something I have been working on. It's better than it was, but like you said, it still needs work.
I will check on my back rounding. I know in the video, it does round, but not usually during lighter lifts. I am going to video some lighter warmups and check my form there and see if it's a consistant problem, or just when going very heavy. (Heavy for me, that is.)
Thanks for the feedback. Much appreciated.
Joker
louden_swain
New member
Joker,
Just to let you know I wasn't ragging on you. Indeed, that is a heavy weight and you worked hard to get there. It is obvious that you have been training for quite some time and again you passed another milestone. By the way, I love your set up in the garage!! Your power rack must be high quality!
Just to let you know I wasn't ragging on you. Indeed, that is a heavy weight and you worked hard to get there. It is obvious that you have been training for quite some time and again you passed another milestone. By the way, I love your set up in the garage!!
Your power rack must be high quality!
Louden - Not at all. I really do appreciate the feedback. That's whjy I come to this board and post pics and vids. This board is my training partner.
Dr Bones - Thanks, I think.....*LOL*
CoolCoJ - Yeah, I probably should have edited out most of that for you guys. *LOL* I am going to work on that rounding. I think my back has somewhat of a "natural" rounding to it, but I know I can always improve my form. Thanks.
Lots to work on in the coming months.
Joker
I really do appreciate the feedback. That's whjy I come to this board and post pics and vids. This board is my training partner. Dr Bones - Thanks, I think.....*LOL*
CoolCoJ - Yeah, I probably should have edited out most of that for you guys. *LOL* I am going to work on that rounding. I think my back has somewhat of a "natural" rounding to it, but I know I can always improve my form. Thanks.
Lots to work on in the coming months.
Joker
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