NAD: How my Weekend Downtime is Looking

[dayl]

meanwhile.... this Peavey.... 'ka chunka chunk chunk' ballz

[sirvill]

Yeah, its looking like it happened because I was pulling reps with a weight that was too high for where Im at. I've been out of the game for a while and am now paying the price for rushing it. Wanting to get base strength back before hitting up a 5/3/1 program when really I should have just gone straight into the 5/3/1 with low weights.

Dude... totally. I'm mid-5/3/1 after a number of months off, and after buggering my back up doing a bad deadlift. So pulled the 1RM right back to humbling levels and building from the ground floor up. That's a great idea.

I got an app to track the 5/3/1 process which automatically pulls the weight up, which is awesome because if it is really too low, on the "1" rep just do as many as you can and it'll re-adjust you to where you need to be.

[willow13]

so wait, you ended up with 2 of the high gain heads I was gassing for ....note to self

[dayl]

McLovin them too. Both have their own character and do high gain really well.

[MrDINO]

Here's a thought. You could buy my HiWatt combo with a dual purpose in mind with time and money saved by lifting at home.

[sam_the_bogan]

Sounds like a bit of flexibility work is in order?

I do feel like hex is cheating, or at least a different exercise, a big part of dead is developing the back strength and lower joint flexibility to clear the knees without rounding out or losing balance.

If it works for you and avoids injury then go for whatever form you like, but there's real satisfaction in working through the challenges of strict traditional forms and coming out the other side.

There's merit in the classics, no doubt about it. The question is really one of, what are you working towards?

Frankly, none of the above will be wasted energy, but some will be more efficient than others, contingent upon your goal(s).

I've had great success with a mixture of Russian Complexes and German Volume Training, but I'm aiming for a combination of; size, strength and shape.

Also, if you're looking to help that area a bit, have a look into some heavy rack-pulls, they can build up strength.

[Mini Forklift]

Sweet little setup you've got there.

Deadlifting is about the best and worst thing you can do for your back (depending on your technique). If you end up sore, try a wider stance with a closer grip and go sumo style, or use a hex bar and you'll never have problems again

Sumo isn't for everyone though, depends on biomechanics and how open/tight a persons hips are. I used to be a competitive powerlifter, this was my best competition deadlift done at 63kg bodyweight:



I spent a considerable amount of time trying to switch to sumo style but it just wasn't a good fit for me, In the end I actually made my stance narrower than it was in the first place; training was quite specialised but for me a good part of it was really nailing the technique and strengthening your weak parts (plus plenty of assistance work). Dayl, give me a yell if you want any help once your back comes right mate

[dayl]

Thanks guys.

[sam_the_bogan]

Seems we need an NZGuitars Lifting Thread, unless one already exists.

[Aquila Rossa]

I could lift lots of weight due to my work at sea, but now days my buggered spine can't even take my own body weight at times. Careful with those backs people. Discs never fully recover and repeated injury to them can permanently ruin them. My L5/S1 was flat as a pancake with all the fluid inside squeezed out before they did the partial discectomy. Bone on bone now, not fuzed.

[sirvill]

Sumo isn't for everyone though, depends on biomechanics and how open/tight a persons hips are. I used to be a competitive powerlifter, this was my best competition deadlift done at 63kg bodyweight:



I spent a considerable amount of time trying to switch to sumo style but it just wasn't a good fit for me, In the end I actually made my stance narrower than it was in the first place; training was quite specialised but for me a good part of it was really nailing the technique and strengthening your weak parts (plus plenty of assistance work). Dayl, give me a yell if you want any help once your back comes right mate

Yeah shit don't listen to my bro-science, MF is actually legit haha

[jeremyb]

Yup, total beast!

[Mini Forklift]

Yup, total beast!

Not any more haha. Looking back I'm amazed and probably quite lucky that I never slipped a disc or suffered any injuries. This video highlights that pretty well:



I remember thinking afterwards that this particular 190kg felt easy, I got told by a few lifters and coaches that I should consider focusing specifically on the deadlift for the next few years; 205kg would have been a NZ record for my weight class. Watching it back now I can see that my shoulders are falling forward, my hips are way to high which essentially disengages any leg drive and my lower back is basically taking the whole load.

Technique is everything and people need to check their ego's in at the gym door on deadlift day