So I have deads tomorrow. I did 270 last time (last video). What weight should I do tomorrow?

[QUOTE=Soulman;31854839]

1) He's definitely not overextending at the top.

Not at the top but on the top 1/3rd watch how his back arches and it looks like he is taking a bow. He is pushing his hips forward before he extends to the top placing a lot of pressure on his lower back. This is because the weight is too much for him right now.

2) No. Youtube "rippetoe deadlift" to see examples of this DL style. It's definitely not worse than setting up lower with your ass. In fact, it's very probably better for most since it ensures a tighter setup, while the style you advocate generally tends to lead to looser hamstrings.

I think he is setting up too high putting him in a position to lose form. He doesn't have to start the lift from that low; just set up from a lower position. Slowly bring yourself up until you feel tight in the back/legs and that is where you start the lift. A deadlift should be close to a straight line ] his lift looks more like )

Also keep your head in the same position on the way down as it is on the way up. You drop your head down way too quick. You start to bring the weight down and you jerk your head straight to the floor. Do that with no weight and see what you feel. That is a big part of your back problem.

You have the basic lift down you just need to change a little bit. Drop down to 225 for your next workout and really focus on the form each and every rep. In no time that 270 will feel like 135.

I don't really see it, re: arched back. It's not perfect, but not too bad either imo. Agree that his descent is pretty sloppy and needs to be fixed.

And Scorpion, you couldn't have watched any Rippetoe-style DLs. They're fine.

Jeff, maybe post in the form check thread and PM kidcolin/milesdyson to see if they can take a look? Resident DL experts imo.

Man, with all the things going on I sure have pushed working out to the back of the pack. At work we had a huge poker tournament series that consisted of me having one day off out of 16, and with the little guy at home I haven't worked out in about six days. Anyway, to the task at hand. Squats felt good as **** and low as ****. Bench was attempted at 155 and that didn't get past three reps, so I went down to 145 for the next two sets. Will attempt 150 next bench workout. Then came deads and after the discussion of my form being bad and my lower back being mildly annoying, I took a different approach. I started with 115 and just sort of added weights till it felt good without the lower back pain. I did 115x10 165x5 205x3 and finally 255x5. We'll see what you guys think in the video.

squats 215x3x5
bench 3x155, 2x5x145
dead 1x5x255

squats: looks better. Your chest might be dropping a bit at the bottom. Did you ever try it with the raised heels?

You have a similar problem with squats that I do in that the knees keep moving forward throughout the squat. It should bend at the early part of the lift, then remain stationary and act as a hinge around which the hips move. KC suggested it is a combination of to sitting back far enough and dropping the chest/losing back tightness.

Slant: I never got around to trying with raised heels. You suggested using 5lb plates right?

Yeah. Don't do it with your work set, just try it with the empty bar. You should notice a pretty drastic difference.

Okay will try on friday.

At the risk of sounding like a little bitch, it has been really hard to get in the gym lately. Between work and the kid and the wife, like I said the gym gets pushed to the back.

Worked out after work at 545am, not a good idea. Failed on third rep of squats @220. Went down to 210 for the other two sets. Felt good. Got low, yada yada.

Went to ohp at 115 which is my personal best and failed on the fourth rep. Got fed up and left.

Also halfslant, I tried using 5lb plates on my heels and it really helped keep me stable. Does this mean I need weightlifting shoes?

I've been neglecting the gym so hard lately and I really need to stop. I have four days off this week and plan on hitting it hard starting tuesday.

You don't NEED them. Lot's of people squat without them. Although I personally feel they were well worth the money, and I won't squat without them.

I noticed a HUGE difference might have to adjust the budget...

You can get cheap ones. Hopefully $80 isn't a big deal -- or whatever the lower end ones are. Something like this: http://www.vsathletics.com/product.php?xProd=1301

Well I'm back at it, despite some setbacks today. Squat was 220 again, heavy as hell. Grinded out the first set, then the second set some very funny and very awesome things happened. First off, I failed on the first rep. I realized it was cause I took a step forward and that messed everything up. Normally I would re rack the weight and go lower to like 210 or 205. Today i said **** it let's do this. I got all five reps. Pretty proud of myself. I failed on the second rep of the last set and gave up after that, but it felt pretty great to finish that second set.

Then I went to bench at 150. Once again I grinded out the first five reps and failed on what would have been the fourth rep on the second set. I went down to 135 for the last set and that's that.

Then deadlifts. I figured I'd go to 265 and work up to 275 and beyond. I felt really good about these but we'll see what you guys think.

squats (watch the whole video pretty funny)



deadlift

Gotta work on your hang power clean, to re-rack that bar from the pins

and I think you are looking down too much on the squat.

I agree on both accounts.

First 4 deadlifts look so much better than before. Last one you dropped that head again. The bar is going to go to the ground you don't need to watch it!

The squat: OUCH!!!! You are killing that lower back, it looks more like a back extension than a squat. Head needs to stay up and back needs to stay straight. Practice with no weight in the squat rack by grabbing the bar while it is racked about chest high. Slowly drop in the squat position and keep the back straight using the bar for balance. Pull yourself straight back up using just a little of the bar. Watch in the mirror but keep head up.

You fixed the deadlift quick you should be able to fix the squat as quickly. Good luck!

Don't watch in the mirror, just watch the video

Better idea! It'll make sure that head stays up.

Thanks for the advice guys. I'm really happy with the deadlifts I think I'll be able to get to 295 and beyond with the way they felt yesterday. Dually noted on the squats.

Okay I need some advice on what exercises I should be doing on squat , ohp day. I've been sort of doing bb rows and they suck. My goal is to increase my upper body strength and also increase my weak ass bench. I'll do power cleans. I'm still too huge to do chin ups. any advice?

Pull-downs. Kroc rows. Negative chins. Planks. Good mornings.

i would try to work on chin ups, as they are very useful. i was never able to do them for the longest time, so like SM said, negatives and pull downs (chin up grip). if you're lucky enough to have resistance bands at your gym to use those for help, those helped me a ton.

http://stronglifts.com/how-to-do-pul...per-technique/