i think thats what he was talking about, i do em sometimes but just for a warmup for dead
i think thats what he was talking about, i do em sometimes but just for a warmup for dead
the frist one
but I was told to put my hands on my crosed on my chest thou long ago
I do 3 reps of 12 and my back pretty tight after words and kinda feel's like it wants to lock up but goes away once I get home after about 30 mins after sitting on my computer
?????????
some sudjested to me that should do the lowest one and push ups since there less harm full on the low back tell it get strounger
Last edited by NashMan; 02-10-2012 at 07:01 PM.
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bales please correct my form if its wrong, and just deadlift light i dont really like back entensions
^ You really need to be careful with that. A qucks search on you tube can give you a good info on form.
Notice how that guys back never bends, that is the key. You are putting all that stress on your back, cut back on the weight, and set the form.
only 3 reps? my advice would be try stretching lightly before you do them. its designed to work your lower back therefor making it tight. like the first figure make sure you dont go too high over extending your lower back putting stress on your spine. question, your lower back, its sore on each side of your spine correct? not in the middle right? if its tight and painful in your spine, i would suggest you stop. keep me posted on how it works after a light stretch.Originally Posted by NashMan
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i think he means 3 sets of 12
^^ i justed typed a shit ton of info for your video but i hit the close button by accident @($^@*!!!
Pozanaski ( since I don’t know your name)
I am going to give you helpful advice on your deadlift, its only advice so don’t take offense to it. Its going to be a shorter version than I originally typed since I accidently erased it all. Your deadlift wasn’t the worse ive ever seen so don’t stress it.
First, your stance was entirely too wide. Your feet need to be NO wider than 7-8 inches wide. I got a question for you relating to this. Can you jump higher with your feet together? Or can you jump higher with your feet spread apart? Obviously together. It’s the same principle with deadlifting. You will have more explosive power with your feet together verse being spread out ( unless your doing a sumo stance which requires a massive amount of hip strength and means your TOO fat to bend down to the bar to do the classic stance )
Second, you deadlifted with ALL back, and little to no legs. That will cause your back to tighten up soooo much and not be able to lift as much as if you used your core, back, AND legs. Squat your ass down, keep your chest up, look forward and slighty up, and keep an arch in your back. Do NOT round your back over like so many do incorrectly. Also, the decent is just as important as the accent. So make sure everything is correct while keeping the bar extremely close to your legs. I keep mine so close I have a burn line down my leg where the bar touches and there is no more hair there lol. Now, drop the weight and practice your form over and over.
Third, get your stance right the first time before you pull. Don’t be 2nd guessing yourself like I saw in the video. Make sure its correct before you pull your lift. I don’t know why you rushed to the bar, its not a race, make sure everything is correct. Now that leads me to the next thing… DO NOT BE MOVING YOUR FEET UNDER THAT BAR! Your asking to get hurt doing that sir. You have plenty of time, don’t rush.
Fourth, why did you just roll back on your heels…? No offense, but you are not strong enough to stop that weight if it decides to roll over on you. I saw a guy do that in a meet and it rolled over on him. He didn’t get hurt but if he fell more to the left it would of landed on his legs and perhaps snapping it. Be very careful with that junior. This weight has no feelings, it will hurt you and still be there tomorrow. Remember that.
Now, what I did notice unlike the video of that guy in the red shirt is your grip. Very good sir. The guy in the video just above this comment is using “Romanian” grip. That’s cool and all, but you will never be able to lift heavy weight with a grip like that unless your using wrist straps…. Which you shouldn’t be using unless your doing a lot of reps. That’s why he isn’t doing much weight… haha. The grip you are using (which is correct, same grip I do) is the classic grip and allows you to lift as much weight as you can do. By looking at your grip I am assuming you are left handed? Your power hand should be the one facing up. Unless that feels comfortable for you then that is just fine.
Another very important tip, ALWAYS KEEP YOUR HEAD FACING FORWARD. I don’t care if some naked bitch walks by you, keep your fucking head straight. You will pull a neck muscle so fast, and you will be out for weeks. I have done it first hand, and its no fun.
As for back extensions, you need to do them after deadlifts. Believe me it helps more than you know. Everything is based off the deadlifts, so that’s an extra benefit to it, isolating your lower running boards. Get a partner to put the plate on your upper back holding it with your hands, not on your chest. I use a 100lbs plate for 3 sets of 10’s and 12’s, but start out with a 25lbs and work your way up to 45lbs for reps. Everything has its place, anyone with experience will tell you that. Work on that and post a new video so I can see how it works out so I can see your form as well.
Last edited by bales95supra; 02-10-2012 at 09:32 PM.
dont be like this guy... make sure you breathe and use your legs... he used all back! ouch.
i havent been deadlifted for more than a month so i guess i just made rookie mistakes and i did some research
it's just odd but not the spine just over all tight just feels wack to me maybe I should just take it lightly at first but ya i will give it ago and go stright
this week il put my feet closer squat a little bit more and hopefully put up more weight, but im actually happy those fags called me out to make a video because i honestly didnt know how much i was pushing my lower back till i watched it myself, and extensions will always make your back feel tight afterwards its just a matter if the pain goes home with you afterwards or not
and my grip is beacause i played hockey im a lefty and if you look at a hockey players hands a lefty would have the lower hand(left hand for me) open and then your top hand would be the closed one, just like that so thats probably why i liked the classic grip
there should be no pain what so ever. i leave the gym with a tight back, but thats because i worked it. you should feel tight, but not painful. keep working on your deadlift, but lighten up the weight and do some reps with better form. Dont worry about how much weight your lifting, because if your form is wrong, its not doing much good. and your running a risk of hurting something.
im guna start like i always do and warmup but with the new form and if i can go up to the same weight with better form il do it il just do a bunch of sets to insure that i can do it perfectly
was 345 your max? if so, or close to it, you dont need to keep doing that weight. its only good to max about 3 to 4 times a YEAR. if that was your max then you need to start doing percentages off of that. alot of old school lifters use that scale as well as i. its been proven to work, and it will work for you too. i can lay it all out for you if you dont understand 100% of what i mean.
Hi all you powerlifters. I was suprised and excited to see this thread. I am 60 and have been powerlifting longer than most of you are old. sheesh I hate that. Currently am slowing down from a bad knee but last summer fifts were squat 365x5 close grip bench (very bad shoulder) 195x8 deadlift 455x3. I do ok for an old 198 pounder. Of course when I was younger the lifts were much higher.
I have tried it all and all I can tell you guys is to be smart. Listen to your body and always lift within yourself. Ed Coan (my hero) when done with a heavy set would ask himself if he was actually able to get another rep or two with that weight. From there he would adjust his next workout. He lifted within himself. There wasn't any eye bulges or nose bleeds generated in a training session it was saved for the meet. Took me awhile to figure that one out.
Nice to see the interest. Be smart lift safe have fun.
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i would say its probably my 2 rep max but i dont max that often i rather put up clean sets 6-8 reps and be comfortable then to always feel like your pushing your body to its ultimate limit, the only reason why i like to deadlift max is probably because its the safest to do unspotted
my dad saw ed coan may times during meets. he saw ed open up with a 800lbs squat before...
thats how i always did it if i could only get 2 reps of certain weight than the next week it would be 3 until i get up to about 8-10 reps then i start adding weight again
Bales
Ed did a 901 deadlift at a mere 220 pounds. He pulled it quick enough I think he was good for another 20lbs. An amazing lifter. Did your dad see him set any records when he was there? Your dad was lucky to see him lift. I am envious.Tell me more about your dad's powerlifting. Maybe we have a connection from the past. PM me if you want. Back in the 70's I was honored to have Mike McDonald ask me to give him the lift off when he set a 585lb world record in the 242 or was it the 220 lb class. Can't remember. He one of the great benchers of all time. No shirts back then either. The guy shook so bad during the lift I thought he was going to explode. It was all his quick twitch muscles firing off at the same time. Something we should all strive towards. He didn't ask me because we were friends but because I had just introduced myself to him prior to the meet and with me being at my first regionals (four states) as a skinny 165 pounder I guess he sensed my enthusiasm. Nice fella.
Lift smart
Randy
thats not really how it works... but if you wanna go try that then go for it. best of luck to ya man
yes sir my father has seen him break the 1000 pound SQUAT barrier at WPF in ohio in the 242lbs class ( i believe ). i would have to ask my father again about it. a lot of lifters from "quads gym" were there as well. i will ask my father some more about it soon. i would personally love to meet the guy, he has set the standard for many lifters!
EDIT: he just said he saw him at another IPF meet where he deadlifted 900lbs and it pulled the skin right off his hand lol. he said he was the whitest of the white guy you have ever seen (meaning pale as hell), and said it was a guy you would never guess that could do that weight.
Last edited by bales95supra; 02-13-2012 at 06:58 PM.
if i get to a point where its really stressing il cut it but il start at 225(after a warm up of course) and see how that goes before i move up
if that's what works for you, then go for it. There usually a proven way to do it, but if you wanna wing then thats fine too.
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