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Post by cappicard on Aug 6, 2006 10:31:43 GMT -5
Yep, it's a skinny Kansas dude here deadset on improving deadlifts. ;D I started deadlifting on June 3rd. I started at 135lb deadlifts. I'm upto 225lb x 2 as of a week ago. Tomorrow, I'm doing 205lb for 5 reps. I'm aiming for 315lbs by Thanksgiving. I was doing 5lb progressions for 10 weeks and thought I'd kick it up a notch and start doing 10lb progressions. So far, it's working great. I strained my right lat muscle on Wednesday after doing 195lbs for reps. So, I had to keep it light for a few days. My lat's pain is gone, but still abit tight. Tomorrow, I already got my workout planned out. I'm doing Rippetoe (Yep, Im still a beginner lifter, but gotten alot stronger in 10 weeks). It'll be 185lb squats (I had to lighten up my load on friday downto 150 due to my lat), 1-plate bench press (first time I've attempted 135lbs!), and those 205lb deadlifts. If I got enough in the tank, I'll try more DL reps at 225lbs. --- I just love seeing the shocked looks on people's faces at the gym when they see a skinny guy like me pulling that kind of weight. They're like "HTF can you that?" "Because I can." Even a few of the trainers look impressed when I'm deadlifting. One of those trainers didn't want to disturb me while I'm pulling. (heh) A football player also helped me load up my bar (It sucks being tired loading and unloading the bar on the floor). I don't use any straps on my lifts. I feel they just get in my way. I may need start using chalk on my legs (they get marked up every time I deadlift), but they don't bother me. I'm so zoned out I sometimes don't notice the marks on my shins.
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Post by Deleted on Aug 6, 2006 12:12:42 GMT -5
i know you will make it bro. no doubts in my mind at all. you work very hard and have a deep desire to improve...you will get those 3 plates my bratha!
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Post by cappicard on Aug 6, 2006 14:00:21 GMT -5
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Post by 3speed on Aug 6, 2006 15:39:50 GMT -5
Great work so far....newbie gains are awesome. When the gains start to slow down, you will have to experiment to see what works for you. Deadlift is an exercise that generally does not respond to heavy lifting week after week. Good luck and, if you need any help, just yell. There are lots of strong lifters here who are willing to help.
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Post by cappicard on Aug 6, 2006 16:39:44 GMT -5
Thanks, 3speed.
Yeah, I haven't progressed on every session on my deadlifts. When I first started, 135lb was hard enough. It was 5lbs per session. I started doing 10lb progressions just last week. I usually deadlift once or twice a week.
I read about Josh Bryant's technique on his site. How effective is that? I'm thinking it could help keep my form on my deadlifts.
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Post by 3speed on Aug 6, 2006 18:20:45 GMT -5
I know enough about Bryant to know that he is a walking mountain. I know a little of how he sets up and that he stresses speed above all else with the deadlift. Can you elaborate a little on the routine you are asking about?
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Post by cappicard on Aug 6, 2006 18:28:24 GMT -5
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Post by 3speed on Aug 6, 2006 18:58:50 GMT -5
There are a few points I would like to make about that article.
Notice that he does his speed work after a couple of heavy singles. Deadlift responds well to heavy singles and doubles - just not on back to back weeks. Right now, though, you need to concentrate on building your base so keep your heavy sets in the 3-5 rep range for 2 or 3 work sets.
The speed work, coupled with plyometric work, is very important to the deadlift and the squat. VERY IMPORTANT...remember to keep your arms straight and drive your legs through the floor. Do not jerk the weight. Deadlift should be controlled explosion off of the floor.
What he is trying to accomplish by setting his feet and grip before quickly dropping his hips and pulling is to create a stretch reflex. If done correctly - with plenty of experience - it can be very helpful. If done incorrectly, it can land you in the hospital with anything from badly sprained neck muscles to a herniated disc.
Train smart and live to train again.
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Post by cappicard on Aug 6, 2006 19:22:15 GMT -5
Ok, thanks for the pointers.
I usually do 1 workset of 5 reps and 2-3 warm-up sets.
I keep my reps low anyway. 3x5 on every other exercise, upto 5 warmup sets.
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Post by dopar66 on Aug 7, 2006 8:43:57 GMT -5
Cappicard, Nice work! Awesome gains! 3Speed is the deadlifter here. He can give you superlative advice. I don't have much to add to what he can tell you. However, got a tip for you. If your gym doesn't have a deadlift helper, that's the hoist thing you use to lift the bar to load it, you can try this. Once you get the 45s loaded on the bar and you're ready to go for 225, roll the 45s onto a 10 pound plate, so the 45 is in the groove. This will help you load more plates with less fatigue. More importantly, it will help you UNload plates with less fatigue! I fully agree with 3Speed. Josh Bryant is incredible, but his workouts are capitol advanced! Right now your sets of 3-5 with the 2 or 3 warmups is solid. Squatting, deadlifting, doesn't make a difference. If you're relatively new, your body will respond, and 5 reps is safe. Just don't let form suffer for the sake of another rep. Once you feel your back rounding out, stop. It's better to get the rep in another day when you're not rounding out, than to get the rep and blow out your back.
Keep up the awesome work! I'll keep my eye on this thread to see you hit that 315!
God BLess. Doug P.
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Post by cappicard on Aug 7, 2006 12:51:26 GMT -5
Thank you, dopar66. Yeah, when I first attempted 225 a week ago, my first rep was solid, but the 2nd one was shaky. So I stopped after that one. Our gym doesn't have a deadlift helper, that's a good idea about using 10s in that regard.
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Post by dopar66 on Aug 7, 2006 15:54:10 GMT -5
I wish I could take credit for that, but I learned it from a guy at my gym. He's a superb lifter, and at 54 years of age, is built like a tank! I figured if he was moving his deadlift weight like that, it'd be smart if I copied his idea. :')
Keep training hard!
God Bless. Doug
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Post by cappicard on Aug 7, 2006 20:21:51 GMT -5
Well, this workout wasn't too bad, but I'm taking the rest of the week off from lifting. I thought my right lat was 100%, but it got re-aggravated tonight.
Squats 3x5 @ 185lbs
My last rep on my last set, my form started suffering. I didn't hit parallel on that one.
Bench press 1x5 @ 135lbs
I was very worn out. Only managed to push out one full set.
Deadlifts 1x5 @ 45lbs 1x3 @ 95lbs 1x2 @ 135lbs
I tried 205. Couldn't even budge it tonight. I tried 185lbs. No go. By this time, my right middle back was hurting. I stretched my back between reps on my bench press.
So, I'm not going to injure myself any more this week. I'm taking the rest of the week off.
Overall, it wasn't a bad workout, but could have gone better.
Time to eat and to heal.
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Post by 3speed on Aug 7, 2006 21:26:32 GMT -5
Cappicard, Nice work! Awesome gains! 3Speed is the deadlifter here. He can give you superlative advice. Doug, if I ever need an agent, I'm gonna look you up. ;D ;D ;D Sorry bout the hijack, Cap.
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Post by 3speed on Aug 7, 2006 21:31:15 GMT -5
3 event workouts are rough when you are healthy and injuries are tough enough to deal with by themselves. Combine the 2 and you can bring a big man to his knees.
Smart to take the rest of the week off. I had an injury recently that cost me 2 months of training....I know how frustrating it can be.
Be smart, be patient and the strength will come.
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Post by cappicard on Aug 8, 2006 2:09:06 GMT -5
Thanks, 3speed.
Yeah, I thought I was back 100%, but I thought wrong. I just ended up re-aggravating my right lat.
Even with my injury, that 1-plate bench press made me very happy (and for reps).
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Post by dopar66 on Aug 8, 2006 6:34:00 GMT -5
Nice work on the bench and squat! Again, I sound like I'm 3Speed's "Amen Corner", but rest, Cappicard!
Just yesterday I was telling a female powerlifter "God gives you 10 fingers, 10 toes, 2 legs, 2 arms, but only 1 back. Better take care of it." Whether it's the upper or lower back, take care of it! Ice, aspirin, and icy hot! :')
From the posts, it sounds like you're making killer gains. You're going to reach a point where your poundage is going to fatigue you more. You'll eventually have to split up your routine, unless you go to an insanely intense routine like the Korte or something. I think I remember reading you're a fairly young guy. If so you can probably still squat and deadlift every week. But you need to rest some, and not do them every workout. Otherwise you'll overtrain and burn out.
Still, in light of all this stuff that may come across as negative, I'm really impressed by your gains and your desire! Not trying to sound negative, it just came across that way. My bad.
God Bless. Doug
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Post by cappicard on Aug 8, 2006 7:06:53 GMT -5
Thank you.
I'm 31 years old. Yeah, I may need to split up my routine eventually. My squats felt great. I just felt fatigued by my final set. Same with my bench press.
Dont worry about that, Doug. I'm doing the icy-hot patches and take as little OTC painkillers as possible. And taking the rest of the week off. I may need to do a light week next week.
-- Derek.
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Post by dopar66 on Aug 8, 2006 9:35:31 GMT -5
Derek, I understand about the OTC. The aspirin is an anti-inflammatory, though, and might help that lat recover a little more quickly.
Again, nice work!
God BLess. Doug
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Post by cappicard on Aug 8, 2006 9:39:02 GMT -5
Thanks.
I'll take a naproxen sodium after work tonight.
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Post by cappicard on Aug 10, 2006 7:15:14 GMT -5
My lat's feeling much better. I'm getting itchy. Hard to stay away from the gym. LOL... I may go to the gym tomorrow and do some light machine/cable work.
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Post by cappicard on Aug 10, 2006 22:42:00 GMT -5
My lat pain has fully subsided. I felt no pain all day today.
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Post by cappicard on Aug 11, 2006 20:17:47 GMT -5
Well, I'm not quite 100% yet. Still abit tight in the right lat. Squats1x20 @ 95lbs 1x20 @ 115lbs I went light on these and focused on my form. Still tiring. Yates Rows1x10 @ 95lbs 1x10 @ 135lbs 1x5 @ 155lbsI kept my traps relaxed and my arms at my side. This one defies logic. Still hitting these nice and hard. My tris and bis got slammed hard. I have to make sure my traps nor my biceps overpower this lift. Still abit tight for military presses yet. BB Preacher curls2x5 @ 65lbs Tried a few reps of wide-grip pullups. Not a bad workout really.
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Post by cappicard on Aug 13, 2006 15:31:54 GMT -5
Ok, I tried to follow workout A as much as possible, but there were a couple of idiots hogging the racks, leg press station, as well as the calf-raise station... Hack squats3x5 @ 194lbs This wasn't too bad. I went down quite low on this. Still felt good. I know it doesn't compare to the regular back squats. Bench Press3x5 @ 135lbsThis felt great. I ended up doing several singles for the 2nd and 3rd sets, but I ground my way through them. Deadlifts1x2 @ 185lbs No energy on these today... I tried doing 205, but couldn't even get one rep up. So, I finally stalled on my deadlifts. My current 5RM is now at 195lbs. Not a bad workout today. Time to eat!
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Post by Deleted on Aug 14, 2006 16:38:51 GMT -5
How often do you pull heavy?when you fail a lift where do you lose it most of the time?Some guys can finish anything they get air under,I have my problems at the top,i need trap work.Lets find the best assistance work for you.
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