That's understandable. I mean OFC vikings wouldn't enjoy a cruise. The ocean is srs bizness, right?

lol I dunno what to tell you bro. My body laughs in the face of the words "caloric surplus."

Well we enjoy the ocean, but we prefer there to be some pillage and rape at the end of the voyage. I'm pretty jelly of your laughing body.

6/13/12

Press: 2x5x105 - 1x10x105 (previous PR was 7 at this weight)

DL: 1x7x275 - I think there were some back rounding issues here; I'm posting the vid in the form check thread. I'm still using double overhand grip, and still not wearing a belt, or using straps. I wonder if changing any of these things would improve my DL. Grip wasn't really an issue but I can tell that it might be soon.

Weighted chins: 2x7x15 lbs.

Are you using chalk? If not, first priority obv. Going double OH for as long as possible is good before switching to hook grip (super manly), mixed grip (standard) or straps (girly).

Yeah I'm using chalk. I think the hook grip is a bit too manly for me. Mixed grip is obv the next step but I've heard/read that it can lead to injuries. True or false?

Belt/no belt is not a factor?

Here's tonight's deadlift. Only got 4 reps recorded though. My phone is a dinosaur.

Yeah your lumbar extension isn't the greatest and deteriorates as the set continues. You def need to make a more solid effort to set your lumbar, espec later on in the set.

I don't think it's a huge deal to mix grip DL wrt injuries. You can alternate the grip if you feel it's causing you discomfort.

Belt can help you set your back better, I'd try it.

Tuco -

Pretty sure soulman and aidan are referring to second 18. Freeze the video there. Right after the weight comes off the floor for an inch. Its like second 18.6.

Now compare that to the 255 lb deadlift from three months ago. Freeze that at second 21.

You see the difference? I don't think its a major concern, I wish my deadlift looked like that. Just be aware that as the weights get heavier, there is going to be tons of shear forces on your spine if that keeps happening.

yeah I definitely see the difference. Should I be creeped out that you are stalking my youtube channel?

6/15

Bench: 2x4x180 - 1x3x180 -- I think I mentally checked out after I failed my first set. Meh, time to reset.

Squat: 2x5x230 - 1x7x230 -- Brutal. I had no energy tonight at all. I had to go in the restroom before each set and physically abuse myself to get some adrenaline going.

Seated rows: 3x12x110

abs: 3 sets of pallofs

I remembered seeing the old one and thinking "man this little guy has perfect freaking form. wow." So then when people were talking about the new video not being as good, I wanted to figure it out. I been pausing lots of deadlift videos over the last week. Yours got paused multiple times bro.

6/24

I'm back after another week long hiatus. Fortunately, I don't think I lost too much on my lifts, if anything.

Press: 2x5x107.5 - 1x9x107.5

Squat: 2x5x235 - 1x7x235

Weighted chins: 2x8x15 lbs.

Dude, you're strong as **** for your weight!

Keep it up, man.

My motivation has been seriously lacking lately. I'm gonna start hitting it hard again though. I can't skip workouts or take whole weeks off lol.

I really haven't made any progress on my squat in the 3 months or so since I've been doing gslp. I've improved my other lifts though. I wonder if my lack of improvement on the squat is due to not gaining any weight in the last 3 months. I've been slacking on eating, too.

My weight fluctuates between 150-154 fwiw.

6/26

Bench: 2x5x150 - 1x12x150 -- I reset bench to 150; 15% off of what I failed. Maybe a bit too much of a reset for bench but meh, I didn't wanna reset that started too heavy. 10 weeks ago I did 9 reps at 150 so I've made good progress on the bench.

DL: 1x6x280 -- Need a quick form check here. I think I'm still rounding my back. Time to reset?

Seated Rows: 3x12x115

I used mixed grip for the first time. Grip wasn't an issue at all. How's my back though? Should I reset? Keep in mind the last 3 reps are probably worse (form wise) than the first 3.

a better angle would be at hip-height with the camera pointing down the bar

it's that bad? Where should I start?

Sorry I ninja deleted as I was going to type up a more instructive post. i m working on it now

From SS forum:

The Deadlift: Perfect Every Time

1. Take your stance, feet a little closer than you think it needs to be and with your toes out more than you like. Your shins should be about one inch from the bar, no more. This places the bar over the mid-foot – the whole foot, not the mid-instep.

2. Take your grip on the bar, leaving your hips up. DO NOT MOVE THE BAR.

3. Drop your knees forward and out until your shins touch the bar. DO NOT MOVE THE BAR.

4. Hard part: squeeze your chest up as hard as you can. DO NOT MOVE THE BAR. This establishes a "wave" of extension that goes all the way down to the lumbar, and sets the back angle from the top down. DO NOT LOWER YOUR HIPS – LIFT THE CHEST TO SET THE BACK ANGLE.

5. Squeeze the bar off the floor and drag it up your legs in contact with your skin/sweats until it locks out at the top. If you have done the above sequence precisely as described, the bar will come off the ground in a perfectly vertical path. All the slack will have come out of the arms and hamstrings in step 4, the bar will not jerk off the ground, and your back will be in good extension. You will perceive that your hips are too high, but if you have completed step 4 correctly, the scapulas, bar, and mid-foot will be in vertical alignment and the pull will be perfect. The pull will seem "shorter" this way.


You do a wierd thing with your shins where you move them back and forth before you lift. It sort of looks like the bar is too far forward at the start, but hard to tell from the camera angle. And you definitely need to work on better back extension, both raising and lowering the bar. Hopefully the above setup advice gives you a process to go through each time you DL.

I have actually read that quite a few times. Maybe I'm just terribly inflexible? Or maybe that's just too much weight for me right now?

If anything, the bar may be too close at the start. I actually used to start with it about 1" further away. It seems like I'm having a hard time getting proper back extension even before the first rep. Here is a vid from like 4 months ago and it looks better.

Even in that vid you are rolling the weight away from you with your shins 2-3" before every rep and the bar is getting in front of you.

You need to work on your setup. DO NOT MOVE THE BAR as part of the setup. Stop being so dynamic at the start of the lift with all the moving about.

I never really noticed I did that, I'll be conscious of it next time. That still doesn't fix my back extension/rounding problem though. I may just do a reset so I can focus on form.

It will fix it. You aren't getting yourself in the proper starting position to get your back in proper extension.

Resetting without fixing your technique flaws is pointless. You will arrive back at 275 unable to deadlift it without rounding your back. Trust me, i've done it the hard way, and it costs months of progress and is really demoralizing.

Concentrate on each part of the setup. Visualise it. Practice it with 135. Learn to feel what the proper position is. Take some more vids from directly side on when you can, and post or PM me if i forget to take a look.

6/29

Press: 2x5x110 - 1x8x110

Squat: 2x5x240 - 1x6x240

Weighted Chins: 1x8x17.5 - 1x7x17.5

7/2/12

Bench: 2x5x155 - 1x11x155

Squat: 1x3x245 - lol ok so the belt I always use was mysteriously absent from my gym. I tried going no belt but I felt naked and uncomfortable. Or maybe I'm just a mentally weak little girl and found an excuse not to squat, it's up for debate. I ordered a nylon belt from amazon that should be here in a few days so I'll give 245 a go again when it gets here.

Seated rows: 3x12x120