New Deadlift PR video

[DjEclipse]

Most of you know my back story, I was off for about a year after tearing my achilies. Started back in jan bla, bla, bla

Last night I figured I'd see what my max Deadlift is as part of a little deload this week.

BW in the morning is 185, I am carying a bunch of fat still though.

I pulled 455 for a new PR. No straps, no belt etc. Just some chalk.

Had a light hitch just before my knees, I know it wouldn't pass in competition because of this.

It's no record breaking lift by any standards, but a mini goal of mine.

My goal is 5 plates in 2 month's time, and then hopefully adding the 2.5's for 500 won't be a problem.

Feel free to cratique. I am not happy with the hitch just above the knees. Does that indicate a weak core? Also do I straighten my legs too early in the lift?

On a side note, I've not been doing squats beasue of knee pain, or just below the knee pain. I've tried box squats and the pain is still there. Looking at the video I realise I need to really work legs (even though I've always had small calves). I think on Monday I will try some squats again.

Here is the vid.

YouTube - 455lb Deadlift at Fitness Zone (http://www.youtube.com/watch?v=J1mRO82KhcE)

[Blut Wump]

The hitch happened because your traps were tired. It'd pass in strongman but I think that lift would fail as a powerlifter.

It definitely passes in the gym. Congrats on the new PR. :)

[DjEclipse]

The hitch happened because your traps were tired. It'd pass in strongman but I think that lift would fail as a powerlifter.

It definitely passes in the gym. Congrats on the new PR. :)

So it's the traps that casued the hitch? It was above my knees when I did the hitch.

I wonder if I need some extra trap work as I don't think I did that much volume before that lift.

225 x 5
285 x 2
341 x 2
405 x 1
455 x 1

That is less volume then what I would do normally.

235 x 5
280 x 5
325 x 5
375 x 5

I tried 475 but I was done, it didn't even get off the floor, lol.

The gym I train at now is great. Good group of guys, the owner is great. They have wall of records for various stuff (just for fun). This was a record breaking lift for the gym in my weight class. I guess in the summer, they have some stongman lifts, like the tire flip, log press, farmers cairy etc. it's much better then training at the YMCA.

Do you think I may need to do some power shrugs, or will that hitch work itself out as I progress?

[Blut Wump]

Maybe you just need to practice pushing your chest up and out while pulling your shoulders back after passing your knees.

[DjEclipse]

Maybe you just need to practice pushing your chest up and out while pulling your shoulders back after passing your knees.

I'll work on that next week when doing my regular 5 x 5 sets.

Thanks again.

[silver_shadow]

Maybe you just need to practice pushing your chest up and out while pulling your shoulders back after passing your knees.

pull throughs and/or jump shrugs should take care of it.

[DjEclipse]

pull throughs and/or jump shrugs should take care of it.
What are pull through's?

I know jump/ power shrugs.

[Blut Wump]

Pull-throughs:
http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/pull%20through.mpg

but with a little less grinning.

[DjEclipse]

Pull-throughs:
http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/pull%20through.mpg

but with a little less grinning.

Really? How do they help with the top of the deadlift?

[getjacked]

the hitch happened because you have no patience. when the bar stalled you immediately hitched. you need to learn how to push through with your ass/hips when the bar stalls.

imo, if you are not a strongman competitor then don't hitch. there's no point to

[Blut Wump]

Really? How do they help with the top of the deadlift?The idea is that, unlike the guy in the video, you do them explosively throughout the pull right to the upright position. If you find that locking out is an issue then these, along with dynamic shrugs and simple rack lock-outs can help.

See whether you need the ancillary work before throwing it in, though.

[DjEclipse]

The idea is that, unlike the guy in the video, you do them explosively throughout the pull right to the upright position. If you find that locking out is an issue then these, along with dynamic shrugs and simple rack lock-outs can help.

See whether you need the ancillary work before throwing it in, though.

I see. But if you stand up all the way doesn't the cable rub on your balls?



the hitch happened because you have no patience. when the bar stalled you immediately hitched. you need to learn how to push through with your ass/hips when the bar stalls.

imo, if you are not a strongman competitor then don't hitch. there's no point to


This is the first time I've ever hitched when doing the deadlift. I didn't plan on it, it kind of just happened.

You are right, I do have no patience, push with ass/ hips, shoulders back, chest out, it may be a mental thing.

Thanks for the advice.

What about the rest of the lift, did I stand up/ straighten my legs too fast, or was that ok?

[A L]

I would suggest loosing the shoes. Running Shoes are terrible for max DL's IMO.

[DjEclipse]

I would suggest loosing the shoes. Running Shoes are terrible for max DL's IMO.

I know, but I don't have anything else to lift in. I know the running shoes are like a sponge and must compress a lot for the dradlift. I'd like to get a good set of lifting shoes for squats and deads, but they are a lot of money.

Do the running shoes really effect the lift that much?

[Blut Wump]

Some guys do their deadlifts in bare feet or with just socks. You can even get deadlifting slippers. Note also that the less material there is between you and the floor then the closer to the ground you are and that will make the pull a shade easier.

[A L]

Do the running shoes really effect the lift that much?

Yes. On a max pull, absolutley yes IMO


Some guys do their deadlifts in bare feet or with just socks.

That's how I do them... that or in my Oly shoes.

[DjEclipse]

Yes. On a max pull, absolutley yes IMO

How does it effect it? The spongyness (sp?) of the shoes?



That's how I do them... that or in my Oly shoes.

So should I get used to lifting in my socks from now on? I won't be doing a max lift for some time now so i'll have a lot of time to get used to it.

Do Oly shoes help a lot?

What about for squats, cleans etc.? Is it better to lift in socks then running shoes for those lifts as well?

[A L]

How does it effect it? The spongyness (sp?) of the shoes?

Yes.





So should I get used to lifting in my socks from now on? I won't be doing a max lift for some time now so i'll have a lot of time to get used to it.

Do Oly shoes help a lot?

What about for squats, cleans etc.? Is it better to lift in socks then running shoes for those lifts as well?

Lift in your socks for your top 2 sets on a 5x5, for any triples, doubles or singles.

Oly shoes are great for squatting. A lot of people, especially thet don't train the Oly lifts would tell you pulling in Oly shoes is a bad idea.

[C. Smith]

omg Blut, the music, the grinning, wtf.... :puke:

YouTube - Pullthrus (http://youtube.com/watch?v=0tIyZh4nKX0)

And a big +1 on the socks. or wrestling shoes if you are totally opposed to socks, imo.

[C. Smith]

oh - and great job on the PR!

[ashley2212]

Congratulations on your PR AND your recovery! :hyper:

[A L]

YouTube - Pullthrus (http://youtube.com/watch?v=0tIyZh4nKX0)



Great tool for sex, and 'driving' power...

:roflmao:

[C. Smith]

Great tool for sex, and 'driving' power...

:roflmao:


It's all about the hip drive!

[A L]

It's all about the hip drive!

"That's what she said"

- Michael Scott

[DjEclipse]

Yes.






Lift in your socks for your top 2 sets on a 5x5, for any triples, doubles or singles.

Oly shoes are great for squatting. A lot of people, especially thet don't train the Oly lifts would tell you pulling in Oly shoes is a bad idea.

Any idea where I can get a set of Oly shoes that don;t cost over 100.00?

I'll give the socks a try week. Is that for Squats, cleans etc. as well?

[DjEclipse]

omg Blut, the music, the grinning, wtf.... :puke:

YouTube - Pullthrus (http://youtube.com/watch?v=0tIyZh4nKX0)

And a big +1 on the socks. or wrestling shoes if you are totally opposed to socks, imo.

As for the music, D&B is great for lifting. I used to Dj that shit when I was still doing parties etc.

[DjEclipse]

Congratulations on your PR AND your recovery! :hyper:

thanks :)


"That's what she said"

- Michael Scott

That's what she said (http://youtube.com/watch?v=Ccdu8yZIanM)

[C. Smith]

Any idea where I can get a set of Oly shoes that don;t cost over 100.00?

I'll give the socks a try week. Is that for Squats, cleans etc. as well?


Shoes (http://store.wfwclub.com/shoes.html)

[Beverly McD.]

Go back and review your video. Pause it at 4 seconds.....your hips and your shoulders are nearly the same height just as the bar is breaking off the floor...almost doing a good-morning.

Lose the shoes, try to start with your shoulders not so far in front of the bar, think about pulling the weight into your shins while driving your heels through the floor. The instant it breaks off the floor start pushing your hips forward. You hitched because your legs were already locked out while your hips were still behind you. Your timing was off...the hips have to be pushed forward before your legs are locked.

You're obviously strong enough to pull the weight legally, your timing/technique is just a little off. A little baby powder on your legs would work wonders if the gym will allow it...just don't get any on your hands.

[A L]

Any idea where I can get a set of Oly shoes that don;t cost over 100.00?

I'll give the socks a try week. Is that for Squats, cleans etc. as well?

Not sure on the Oly shoes, but they are a great investment and last FOREVER

I have never tried squatting in socks,and I would NEVER do the Oly lifts in barefeet... especially cleans.

[DjEclipse]

Go back and review your video. Pause it at 4 seconds.....your hips and your shoulders are nearly the same height just as the bar is breaking off the floor...almost doing a good-morning.

Lose the shoes, try to start with your shoulders not so far in front of the bar, think about pulling the weight into your shins while driving your heels through the floor. The instant it breaks off the floor start pushing your hips forward. You hitched because your legs were already locked out while your hips were still behind you. Your timing was off...the hips have to be pushed forward before your legs are locked.

You're obviously strong enough to pull the weight legally, your timing/technique is just a little off. A little baby powder on your legs would work wonders if the gym will allow it...just don't get any on your hands.

Thanks for the tips. As I was driving home form the gym I was thinking to myself that the bar didn't scrape up my shins like it usually does.

I will have a lot of time doing lower weight for the next little while to try the things that are said here.

[DjEclipse]

Shoes (http://store.wfwclub.com/shoes.html)

Thanks for the link.

It looks like the Oly shoes have a thick sole, it is wood or something so it doesn't compress?

[Beverly McD.]

You're a strong guy. Congratulations!

[C. Smith]

Wood.

[Iron Island]

I agree, ditch the shoes. Get a pair of Chuck Taylors for $10.

Sneakers usually push you foward and make the pull longer and harder. Learn to strain when you hit your sticking point a the top so you don't hitch.

[kook]

Nice work on the PR!

[DjEclipse]

I agree, ditch the shoes. Get a pair of Chuck Taylors for $10.

Sneakers usually push you foward and make the pull longer and harder. Learn to strain when you hit your sticking point a the top so you don't hitch.

Chuck Taylors?

You mean these?

Converse® All Stars® Chuck Taylor® Low (Black) (http://www.classicsportshoes.com/con-55682.html)

Aren't they the same as running shoes, or are the soles harder?

[GFH]

chuck's are totally flat soled shoes... the choice of the majority of powerlifters for deadlifts and wide stance squats.


Great PR man, thats a big pull for your weight. Keep on rollin!

[Iron Island]

Yup but I got the high tops lol

GFH is dead on with the shoes. I wont squat or dead without them.

[Halfway]

be careful of chucks if you have flat feet, you may need some arch supporting orthotics for them (I had to toss mine last year)

Good stuff, box squatting will help a lot with the pull and at this rate you might be good for 500 by the end of the year!

[silver_shadow]

he's looking at 500 in around 2-3 mths :D

i just use a cheap ass pair of nikes at the moment. they have FLAT soles which are pretty hard. works well and till i get a pair of oly shoes, i'm going to stick to them (they are probably around 6 yrs old already :D)

[DjEclipse]

chuck's are totally flat soled shoes... the choice of the majority of powerlifters for deadlifts and wide stance squats.


Great PR man, thats a big pull for your weight. Keep on rollin!

So you don't use Oly shoes, just the Chuck's?

If the whole reason for not using the running shoes is that they compress, won't the chuck's also compress, aren't they made out of rubber also?

[DjEclipse]

be careful of chucks if you have flat feet, you may need some arch supporting orthotics for them (I had to toss mine last year)

Good stuff, box squatting will help a lot with the pull and at this rate you might be good for 500 by the end of the year!


Thanks for the tip about the arch supports.

I hope I will able to pull 5 plates clean (no htch) in 2-3 month's time. I added 35lbs in 1.5 month's time since I last tried my max. I hope to add another 40lbs in 2-3 month's. It may be wishful thinking though. In the mean time I'll be doing the madcow 5 x 5 trying to add 10lbs to my 5 rep max each week.

I wish the rest of my lifts would progress as much as my deadlift.

[Iron Island]

The problem with regular shoes like nikes etc are they have shocks or air bubbles. They will push you foward and make both the squat and deadlift harder.They are also higher up then the chucks. Chucks dont compress and are very low to the ground.

[DjEclipse]

The problem with regular shoes like nikes etc are they have shocks or air bubbles. They will push you foward and make both the squat and deadlift harder.They are also higher up then the chucks. Chucks dont compress and are very low to the ground.

I see, thanks for the explination.

I'll go looking for some chucks this weekend. Is the hightop's better for ankle support or does it really matter?

[DjEclipse]

Ok so more on the shoe thing.

I've been looking at shoes and want to get something this weekend.

I understand about how it's not good to have a squishy sole.

But everything I read says running shoes also push you forward when you squat. But when I look at weight lifting shoes, they also have the thick heal just like the running shoes. Shoes like the Chuck taylors are completely flat.

I am a little confused, do I need the extra heal height that the weight lifting shoes have

adidas Adistar II Weightlifting shoes (http://www.dynamic-eleiko.com/products/AdistarII.html)

Or are shoes like these ok

Footwear - Trend / Skate - Men - Airwalk Men's Vertigo Distressed -SportChek.ca (http://www.sportchek.ca/sportchek/do/style?menuId=109&styleId=41604)

Footwear - Trend / Skate - Men - Gravity Men's Morro II: Blk/Wht/Plaid -SportChek.ca (http://www.sportchek.ca/sportchek/do/style?menuId=109&styleId=47364)

Or how about indoor soccer shoes like these?

http://www.soccer.com/Images/Catalog/ProductImages/300/29641.JPG

[C. Smith]

For oly squats, front squats, oly lifting, etc... oly shoes are the only way to go.

For power squats, dl'ing, etc... chucks are the way to go. The indoor soccer shoes above would work as well.

The other shoes you listed dont like like a hard enough, flat enough sole, imo.

[nychris]

Great lift bro! Congrats on the PR!

Are wrestling shoes just as good as the chucks for deadlifts?

[ANIBOLISM]

nice job on the pr6

[Fedor]

did the cameraman do a little Ronnie Coleman 'lightweight' impression? :lol:

[silver_shadow]

The problem with regular shoes like nikes etc are they have shocks or air bubbles. They will push you foward and make both the squat and deadlift harder.They are also higher up then the chucks. Chucks dont compress and are very low to the ground.

not sure if you were addressing my post in which i talked about using nikes... if you were, have no worries about it - the shoes i use are very cheap ass and don't have shocks or air bubbles... just flat hard rubber soles :D

[Blut Wump]

That's pretty much what I squat and deadlift in, cheap ass shoes with a thin, hard sole.

[DjEclipse]

did the cameraman do a little Ronnie Coleman 'lightweight' impression? :lol:


Lo, that's Rob, the gym owner he's always there for some vocal encouragement, especially on the gym record breaking lifts. It's a great atmosphere to lift in.

[C. Smith]

Are wrestling shoes just as good as the chucks for deadlifts?


Yes, imo.

[MR. BMJ]

I can use the OLDER SAMBA indoor soccer shoes and they work ok stilll. However, i'll still take them off at times when going on the heavier side. The older Sambas have much less padding, are flat, and are tight/narrow around the feet. Still some padding, but not as bad as some of the other brands and newer ones.

I think Polski Byk also uses them...if I remember from an older thread.

BMJ
:bmj: