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Old 09-24-2013, 01:17 AM   #151
ExpectedV
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Before today the most i've done was 315-335 in a long time.
In be4 red flagged.

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Old 09-24-2013, 01:31 AM   #152
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Doesn't look like you locked out. But I don't know enough to judge well.
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Old 09-24-2013, 02:07 AM   #153
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Not sure you locked out fully, but niiiiiiice speed off the floor nonetheless.
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Old 09-24-2013, 03:44 AM   #154
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Quote:
Originally Posted by Melkerson View Post
Doesn't look like you locked out. But I don't know enough to judge well.
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Originally Posted by LuckyLloyd View Post
Not sure you locked out fully, but niiiiiiice speed off the floor nonetheless.
Yeah, you guys are prob right and thanks.
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Old 09-24-2013, 03:49 AM   #155
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

11$ MTT just made me a tad bit tilted not gonna lie....

Cake Poker No Limit Hold'em Tournament - t100.00/t200.00 Blinds - 7 players - View hand 2313312
DeucesCracked Poker Videos Hand History Converter

MP: t14562.00 72.81 BBs
CO: t6639.00 33.20 BBs
BTN: t2550.00 12.75 BBs
Hero (SB): t4898.00 24.49 BBs
BB: t2308.00 11.54 BBs
UTG: t3902.00 19.51 BBs
UTG+1: t5305.00 26.52 BBs

Pre Flop: (t300) Hero is SB with 9 9
2 folds, MP calls t200, 2 folds, Hero raises to t4878, 1 fold, MP calls t4678

Flop: (t9956) A 7 Q (2 players)

Turn: (t9956) T (2 players)

River: (t9956) J (2 players)

Final Pot: t9956
MP shows 6 J
Hero shows 9 9
MP wins t10096.00
(Rake: t-140)
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Old 09-24-2013, 06:28 AM   #156
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

9/23/13 Monday- Lower body hypertrophy
to lazy to write out workout at 630am, about to goto sleep.

2,627 calories
55g fats
365g carbs
179g protein
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Old 09-24-2013, 10:16 AM   #157
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Red light imo - there clearly isn't a lockout - your knees are still bent. Having said that, I don't compete and am not 100% sure I know the exact minimums for a white light DL. Also, that's a lot more than I've ever DLed (yet) .

That DL is mostly back - your glutes (and possibly hamstrings) aren't strong enough to lock out or break it off the floor, that's why it's breaking off the floor quickly (all back) and not able to lock out.

DLing like that is hell on your low back you may be able to get away with it for ____ amount of time but at some point you'll probably have significant and potentially lasting issues. Jdock (dassem ultor) DLed for years with a rounded low back and mysteriously is having low back issues recently yet seemingly doesn't see the connection (or doesn't want to). He never learned proper form b/c it meant going way down in weight.

You want your low back completely neutral throughout your DL - never rounding (yours starts significantly rounded fyi) or over extending. Your lower back is all about stability, not mobility and the more you're bending or extending it under load, the more it will wear out.

But, do whatever you want, it's not my back .
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Old 09-24-2013, 10:33 AM   #158
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

That's pretty sick how you don't even deadlift and you picked up 375 like it was a ragdoll. There is no lockout but who cares that's easy to fix.

As far the rounded back, I can't comment too much on that. You are indeed using tons of lowback. All the folks who started deadlifting like that, they all had problems fixing it. I can't think of anybody who ever deadlifted using lots of lowback who was able to fix it. Maybe Montecore but I don't recall his early deadlift at all. Supposedly Soulman fixed that issue, but he never posts videos and is hiding.

All I am saying is, no worries if you don't deadlift. You bodybuild, that's your priority. Deadlifts are an underrated exercise in society. But here in H&F I truly believe they are overrated.

Nice lift bro. For 165lbs, very nice. Considering you probably don't even deadlift, very very very impressive.
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Old 09-24-2013, 10:45 AM   #159
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It doesn't look like you locked out, but I don't think you would have any trouble doing so.

The lift looked pretty easy honestly. You definitely can pull more given how fast that bar flew off the ground. Having said that, I wouldn't go any heavier until you fix up your form issues. Way too much low back and your set up needs fixing. Fix your form and you'll be pulling 405+ for reps very shortly.
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Old 09-24-2013, 10:45 AM   #160
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Anyways didn't mean to come out discouraging you from deadlifting. H&F is going to come after me.

Just saying that your bench fix is obviously very easy. But that deadlift fix is going to be a nightmare. Sorry just reporting what I have seen here in H&F. Snitch hasn't slept in over a year trying to fix it. And he has a very subtle version of it. Jdock broke his back. Soulman is hiding even though he supposedly fixed it (lies). Dudd can't fix it either and he might be getting worse and starting to look like hunchback of notre dame.

The issue is a facking nightmare. Maybe Montecore solved it. Don't know.

Some people run away from the issue and seek sumos instead.
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Old 09-24-2013, 10:47 AM   #161
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

I think I solved it mostly, but it involved a lot of high rep low weight DL sets and not really adding weight to my DL for about a year. I'm getting back to somewhat of a powerlifting focus now, so it remains to be seen whether or not I can progress somewhat linearly and start pulling decent weight; that said, I'm most concerned with the overall health of my back, so if I'm not lifting as much as I "could" be, then oh well.
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Old 09-24-2013, 10:52 AM   #162
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Gotta disagree with Loco. Even if you're solely interested in hypertrophy, 5x10x70% double overhand is the perfect way to start any back day.
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Old 09-24-2013, 11:16 AM   #163
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

5x10 70% is not possible bro. Pretty sure no human being, especially in H&F, can do that.
And OP here would herniate a disk by the second week.
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Old 09-24-2013, 11:29 AM   #164
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Thanks guys
very good posts I just woke up only got 4 hours of sleep gonna try to get a few more hours. before I do so I want to say that I am very glad I filmed because until this point I never knew I had any issues deadlifting. I never really deadlift heavy it's usually 315 for a few reps and isn't that hard. Keeping that in mind, as some of you might realize I do not care about strength, I lift for bodybuilding reasons. Hope I don't come off like a tool for saying that but it's the truth. The reason I went heavy is because my ego is to big and from this point on I'm going to be posting more videos and hoping to fix my form up doing lighter weight so I don't snap my chit. Pretty sure I'm gonna get torn up for my squats too but phuck only way to learn properly. I'm kinda annoyed at the people I workout with too. Everyone that has seen me squat or deadlift Always tells me it looks fine. Prob too busy watching phucking ESPN on the TV to give a chit.
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Old 09-24-2013, 11:29 AM   #165
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

OP please have "good arch" in your low back at all times when handling weight, your back did seem a lil rounded, but Im very impressed at your strength especially with sub optimal(dangerous imo) form in your low back
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Old 09-24-2013, 11:41 AM   #166
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

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5x10 70% is not possible bro. Pretty sure no human being, especially in H&F, can do that.
I deloaded with 315x10x4 (unbelted, strapped) a couple times. I'm sure I could've ground out a 5th set. My max unbelted is sub 450. So it's plenty possible. Probably easier if you pull sumo since the lower back fatigues faster than the legs and glutes.

Never have my middle back and lower lats been so sore though.
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Old 09-24-2013, 01:32 PM   #167
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

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As far the rounded back, I can't comment too much on that. You are indeed using tons of lowback. All the folks who started deadlifting like that, they all had problems fixing it. I can't think of anybody who ever deadlifted using lots of lowback who was able to fix it.
Me.

Although it depends on what you mean by "fixed". I still use more low back than I'd like but I can pull quite heavy (for me) and keep it neutral and tight. If I drop down in weight I can load my glutes/hamstrings better so that I'm not using my low back as much.

Snitch is getting to where I used to be where I still used my low back too much (hips rising at the beginning of the pull) but I kept my back tight. While I don't have my "new" top-down technique completely locked in yet, it's helping me keep my hips down on most heavy reps. Although I'm sure for 1rm my low back would get loaded up and likely round. Not like that video though - never again.

Part of this is stylistic and has to do with how you're built. I have a long torso and shortish arms so getting into a good position where I can sit back and keep my back at somewhat of an angle has always been a challenge. But if I can do it, anyone can do it.
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Old 09-24-2013, 02:45 PM   #168
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Sorry Yugo. You don't count bro. I remember your old deadlift was funky looking and your hips rised and you pulled with a horizontal back.

I am specifically talking about deadlifters who when they originate the pull, their lowback buckles. That would be King Jdock. Followed by Dudd, Soulman, and maybe Crunchyblack. I would like to see any of those people video a pull of 90+%1RM on video. It would be super informative because they would in my IMO be the ultimate authority on how to fix this issue, if they indeed have fixed it.

Like I said, Montecore maybe. Maybe. Not remembering his original pulls.

Nightmare, nightmare issue. And while a certain Gorilla armed bigboy is the ultimate authority on deadlifts, he keeps repeating himself to these lowback rounders like a broken record. And obviously his advice is the best. But the lowback buckling off the floor continues.

Sorry. I am with Candito and the HodgeTwins. For some it might be best to retire the deadlift.
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Old 09-24-2013, 02:53 PM   #169
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

I'm still not certain I'm ever going to try a true 1RM on DL; both upper and lower back tightness and stability have always been an issue for me, and I'm not sure the juice is worth the squeeze, so to speak. My plan is to progress from sets of 5 to triples and hopefully get to a point where my projected 1RM is respectable. After that, we'll see.
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Old 09-24-2013, 02:56 PM   #170
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

I pull sumo now like a civilized person and never pick up anything too heavy so my issures are fixed
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Old 09-24-2013, 03:35 PM   #171
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Loco - I don't understand what you mean, why wouldn't my DL count?

Here is my DL 6 months into SS a couple years ago - plenty of buckling imo:



Here is my DL in June while I was recovering from deathmoon - no buckling but still with my old technique:

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Old 09-24-2013, 03:38 PM   #172
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

JFC I look like a rolly polly ogre whose back is about to snap in the stillscreen of the first video.

Lean, mean, DLing machine in the second. Almost the same weight though so lol me.
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Old 09-24-2013, 03:52 PM   #173
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

belt tho. invalid
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Old 09-24-2013, 03:57 PM   #174
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

Fine, here's pre-deathmoon:

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Old 09-24-2013, 04:49 PM   #175
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Re: Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)

I think we should strip out this Deadlift stuff into its own thread and let the man have his log. That said, here is a post that reminds me to respect the Deadlift (and lifting in general):

Quote:
Originally Posted by COH View Post
Iím only logging this because Iím bored and too sore to go drinking...

Last Sunday
Defict Deadlift (1.5inch)
60kg (3x5)
100kg (2x5)
140kg x5
185kg x2
205kg x2
225kg x1
245kg x1
265kg x Fail.... And blew out my back.

Had never felt stronger coming into that session Ė the extra day off the day before swimming and relaxing etc meant that I was more than confident coming into the last heavy deadlift session before the GPC nationals. Every rep felt solid, the 245 was prob some sort of deficit PR by default and even the 265 popped off the ground. At ~knee level something popped and shifted and I hit the deck.
Having had a similar experience a couple of years ago I instantly assumed the worst Ė Iím after prolapsing that f*cking disc or crushing a verterbrae. The pain this time was completely off the charts though even compared to the first time I injured the area. Got an ice pack under my back and contemplated calling an ambulance... have a video of the entire event that recorded til the battery ran out about 15mins later I only saw it there on Thursday and it reminded me of a time lapsed video of a carcass on the African plains... people coming over, leaving... my pride eroding into nothing in the process. Anyway I refused the ambo and crawled out the emergency exit at the back of the gym, managed to get into my girlfriends car (I live 45secs drive around the corner) and pretty much roared the trip home in agony. By the time I got home I couldnít stand up, or sit or lie down, so ended up holding myself using the sink in the bathroom where the pain almost had me reduced to tears. Almost! Still refusing to get an ambulance I called my dad and asked him if he could get me to St James as his car is bigger than my gfís and thought I might be able to slump into the back seat. Ended up kneeling in the footwell of the passengers side facing the wrong way trying to support my body and keep my posture in check by holding onto the headrest. Two security guards at A&E helped me over to reception at about 2.30pm ... then I waited to see a doctor on a trolley in the corridor beside the fire exit, flanked by 2 junkies, one that vomited every few minutes while trying to escape to have a smoke. Nurses gave me 2 aspirin... then some ibuprofen... then solphadene... then a heap of diazepam. Didnít do f*ck all.

About 10hours later I finally saw a doctor ( I remember it was after 12.30am anyway) who gave me a bottle to pee into as I couldnít get out of the trolley Ė an experience I hope to never repeat. Ever. They hooked me up to some morphine, and gave me difene and waited to see how Iíd react. I didnít, so they gave me more morphine and more diazepam and sent me for xrays even though I protested that it was a complete waste of time and that I needed an MRI. They disagreed, the consultant radiologist also said this is a waste of time but nice to rule out a fractured verterbrae all the same. Getting from the trolley to the Xray table was hands down the most painful thing Iíve ever done Ė absolute negative craic. Sent back to the corridor then to find my doctor asking me how the hell was I still awake after all the meds... I retorted by questioning his knowledge of the lumbo-sacral junction, produced the previous MRI images I had saved on my phone and gave him a speech bases on 2 years researching lowback disorders and injuries etc. Then I got ignored for a few hours, lol.
Around 8am a nurse told me I was being discharged and that I should try to sit up Ė having told her that I couldnít she said sheís have to talk to the doctor as they had reached the legal limit of pain meds/anti inflams that they could issue. Incensed by the lack of MRI I said fine, Iíll go home Ė Lurched out of bed and used someones food trolley as a zimmerframe to get me to the toilets down the corridor where I got my own back when I vomited because of the meds, then collapsing.
So, they prescribed me more valium, diphene and solphadine and sent me home. That was Monday morning. Had to stay in the folks place because I couldnít get into bed unassisted... That sucked, I hate help in any capacity for anything ever. By Tuesday evening I figured out how to roll over in bed kind of pain free, Wednesday I made it to the living room floor on my own and did as much glute activation as I could manage. Thursday I put my own socks on and a few pseudo-bird-dogs etc. Friday I went home, did a couple hours of PT to try stay on my feet as long as possible, then got dry needling done on my spinal erectors Saturday morning.

Pretty mobile again now, pain site moves so thereís clearly a f*ck tonne of muscular compensations occurring. I donít remember exactly what felt like it popped on Sunday but felt around the L3/4 level on the left side, most of the pain at the moment is at S1 level on the right. So Iím still not entirely sure whatís damaged or to what extent but its good to be back on my feet anyway. Bad timing all the same, last rep before the comp, but thereíll be another nationals in 2014 and Iíll just aim to bring the pain to that platform instead. Rehab protocols are in place, I'm surrounded by the right people and I m not going to spend a second letting this get me down, sh*t happens. Literally the only thing that bothers me as I sit here is that having hit some great PRs in the last couple months, and having rested for the last week on the back of that is that today I'm probably stronger then I have ever been, I just can't show case it in any capacity! Melt.

Anyway I'm hoping to get back to some light upper body training in the next couple days Ė in the absence of a 700 total the next logical thing to train for is stability, drop some bodyweight and get huge pecs and arms. I don't plan on being out for long but not sure if Iíll bother keeping this log up in the meantime.. the numbers are gonna be depressing enough without typing them out too.
Protect that back man.
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