455 deadlift PR - W/video

[JOKER47]

Here is the video of my 455 deadlift PR. (Thanks to B-Fold for hosting the video for me.)

Please "Right-click and Save As" before viewing!!!

Joker 455 DL PR

You can see my form began to breakdown. I felt my butt go up to soon, and then struggled a bit with the lockout. Just prior to this, I also pulled 435, a 10lbs PR. My form was much better on that pull.

Seems the high-pulls are really helping with getting out of the hole. This is the first PR that the lockout has been more of a problem than getting the bar off the floor.

Halfway to the goal I set for myself of 500lbs by 12/31/2003. Another thanks to B-Fold for helping me re-outline my back routine.

Comments are appreciated.

Joker

 

[st8k_lover]

Nice pull, You will certainly hit your goal 12-31 with only 45 lbs to go. Peace

 

[cccp]

bro, that looks painful. and very heavy. good job!

 

[JOKER47]

Thanks guys.

CCCP - No pain, but a little light-headed for sure.


st8k_lover - Hopin' to. We'll see in the coming weeks. Gonna have to add-in some rack pulls.


Joker

 

[jeremys]

awesome!

only thing i thought was that you were bending over too far forward..that can mess you up pretty good

 

[JOKER47]

awesome!

only thing i thought was that you were bending over too far forward..that can mess you up pretty good

Yeah, my ass popped up on that pull, rounding my back to much. The 435 before that was much better. I've been fighting that problem for a while when pulling really heavy. Pull-throughs and box squats have helped, as well as doing some deads for reps where I can really focus on my form.

Thanks for the input,
Joker

 

[want2growbig]

Very nice, be careful though, looked like it hurt you a lot. I think im gonna try to see whats my dead lift max at my HS. We got those rubber weights that bounce when you drop them hehe. Its fun to scare people. BIG PROPS on that lift tho!

 

[JOKER47]

Very nice, be careful though, looked like it hurt you a lot. I think im gonna try to see whats my dead lift max at my HS. We got those rubber weights that bounce when you drop them hehe. Its fun to scare people. BIG PROPS on that lift tho!

Honestly, there was no pain. None other than the "normal" expected pain of lifting that weight. In fact, my back is not all that sore today at all. Just a little muscle tightness is all.

After I set the weight down, I was a little light-headed. Is that where you saw what looked like I was in pain? Or when I was pulling it?


Joker

 

[Citruscide]

Very interesting.... great lift, you did that almost entirely with your back... I definately use my legs more to help me get it up... the weight that is... get your mind out of the gutter.

c-ditty

 

[JOKER47]

Very interesting.... great lift, you did that almost entirely with your back... I definately use my legs more to help me get it up... the weight that is... get your mind out of the gutter.

c-ditty

Yes, way to much back and not enough leg. I felt that as it was going up. My ass popping up to soon, that is.

I think I need to video some lighter pulls and see if the form is the same even when lighter, because the lighter weights feel like more leg than when I get to the heavier weights.

Still, you're right. It's a form issue I am still working on.


Thanks,
Joker

 

[gmanlax7]

Joker - nice lift keep it up

whats your back routine look like ?

 

[JOKER47]

Joker - nice lift keep it up

whats your back routine look like ?

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]

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!!

 

[JOKER47]

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!!

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]

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!

 

[DrBones]

Way to go on the PR bro!

Im sure there isnt much I could say that everyone else hasnt already...

One thing though... you look a lot different than what I had pictured... your a lot bigger than what I thought

 

[coolcolj]

man you took your time setting up!

Well your back is rounded, but you started the move with it rounded, otherwise it went up quicker than my attempt!

congrats

 

[JOKER47]

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

 

[jesus 2]

nice! i have to say that it did look painful though...i know i had definite pain when i set my last deadlift pr, but that was partly because i ripped two callouses off my right hand. it's okay, they've grown back now.

 

[WarriorPL]

Intense!

You certainly used your back the whole way. Keep it up. 500 is so close!

 

[zackdarnell]

Good job on the PR.