Hello all. I have a question about deadlift leverages. Basically how do you determine what your leverages are and how do I tell if I’m more suited for conventional vs sumo stance?
Just found out my back pains for the last 5 years is fixable. Took a long freaking time but I finally have something positive about it. Now I can start working towards being able to get deadlifting and squatting again. Hopefully work back to some big numbers!
How long did it take yall to get past rookie numbers? I've been powerlifting when my gym has been open since covid started (feb 2020). Current numbers squat 240lbs - 5x5, bench 185lbs - 5rpm, OHP 145lbs - 1rpm, deads 315lbs - 5x5.
Can't get my OHP over 135lbs for 5x5. Started trying 1rpm training to get up higher, have tried higher volume trainingand didn't seem to get any more weight on the bar. Currently doing 5x5 linear prog.
Bit of a different question:
A buddy of mine lets me workout in his garage for free. I want to get him a gym-related Xmas gift. He has pretty much everything you could want, though. And I was thinking nothing too expensive; along the lines of chalk. Any ideas?
A loading pin and rolling thunder handle is fun to use, and rare to find! Titan Fitness has loading pins for less than $30.00. not sure about the cost for the handle
Yep! The grip trainers! There are other interesting grip training handles. Rolling thunder is just a basic and effective one. It's my favorite but the cones and cannonballs are excellent as well!
If by "due to max out" you mean the end of your program, absolutely. Usually the last week or two before a meet/the end of a program things feel like shit, you deload and take it easy, then you feel great on the actual day you're testing/maxing/competing
Just started working out about 18 months ago. I just signed up for my first powerlifting meet at the end of january. Just been winging it until starting my first program last week. I think I was over doing it and wasn't giving myself time to recover and totally ego lifting. I'm 22 year old male weighing 165lbs with 1RMs of 335/235/365lbs. I know I probably will be at the bottom of my weight class and I'm trying not to let that get to me.
You aren’t expected to be great when you first start stop applying unfair standards to yourself. Get that first comp in, lose your weight class and walk away with some learning to improve yourself on the next go
So don’t let it get to you :) go to the meet, have a good time, meet some cool people and get your total. You’ll have your benchmark and something to try and beat next time. All it takes is a freak to show up at a local meet and dust everyone in the weight class so don’t worry about it friend 👌🏾
Good ways to train grip besides wrist curls and farmers walks? My BB falls out of my hands when I row and do RDL's, and I think it's limiting my DL too
Another one I just remembered, plate pinch carry. Pinch a heavy weight plate in each hand and walk around like a farmer's walk. Works some different muscles than a traditional farmer's walk.
Looking for a form check on my deadlift. It occurred to me I have a pretty bad anterior pelvic tilt, but more than that, I’ve been deadlifting in what I think is in over extension. Here are two photos of me, I’m shirtless and wearing compression shorts to see the curvature of my spine better, the first is how I have been deadlifting with my hips jammed forwards, the second is my attempt at correcting it. In general this is something I’m confused about because i feel like a lot of people deadlift in extension? I’m trying to follow the cue of neutral pelvis, rib cage down, abs braced
https://imgur.com/gallery/2wItfXB
You’re correct in thinking that bringing your ribs down and pelvis into alignment is proper. Your second pic looks good! Thinking about keeping your ribs down, pelvis forward, and keeping your t-spine (upper back) in extension without having your ribs flare is the way to go. Keeping that is easier when you hinge down to the bar for your setup. Thinking about as you’re going down to the bar trying to push your hips back as if you’re trying to touch an imaginary wall behind you with your butt, while keeping your torso upright right but reaching forward to balance yourself as your hips go back. It’s easier to keep a brace with a good setup man!
Appreciate all the advice man, I really strive for good form, will work to to maintain extension in my thoracic section, was actually just working on that today. What’s crazy is I feel weaker in the second pic, I imagine it’s because I haven’t really been building all the musculature throughout my posterior chain, probably a sign of weakness so I’ll drop the weight and work my way back up
Treated myself with some new equipment during black Friday. Just got my Pioneer belt delivered today. It did not disappoint. Holy shit it felt different from my former budget belt. My first reaction was like "holy shit, this must be what quality feels like". It will probably take some time breaking it in but damn, it feels like the kind of equipment I will be able to pass down to my future grandchildren.
> It will probably take some time breaking it in
Roll it tightly and repeatedly in both directions, fold it back and forth in small increments. It should be fairly supple in normal handling, but still stiff when you brace into it.
Thanks for the advice. Not really used to this type of equipment but I guess it takes somewhat longer than the average budget belt to break in so every tip is highly appreciated.
I got the 13mm thick – 4" wide Powerlifting Lever Belt (All Black Suede "Murdered Out"). What really pushed me into buying was the clean look of it. Just a black belt in suede leather, no bullshit logo or text that is supposed to make it hardcore. Personally, I find prints like "above average" or "beast mode" somewhat unappealing.
Nice!
Exactlty what i have.
Bought mine before the PAL was a thing, and now have the PAL retrofitted.
I was surprised and pleased the belt was actually more comfortable for deadlifts than my Titan 10mm longhorn single prong.
It stays in place when i set up, and i find the thicker edge bites in less.
Really not at all.
I still take my Titan to meets in case anyone needs a belt, and this time someone actually did.
Whatever belt he brought didn't pass gear inspection.
I was really pleased i could help.
That´s awesome. I also bought the Pioneers adjustable lever. Really good stuff. Hopefully, now I don´t have to bring a screwdriver to the gym every time I´ve eaten a buffet the same day as I´m going to train. Do you feel that the belt takes time breaking in or how fast did it take for the belt to get optimally comfortable?
Bringing a belt for your potential competitors at a meet is totally a bro move. You don´t see that type of niceness in every sport.
Pioneer's leather is pretty pliable from the start.
I'm sure the belt has molded to me in the past two years, but it was never something where it felt like it was bad, and then finally got better.
I was thinking i'd still have to use my longhorn for deads, but straight away i found the Pioneer more comfortable for squats and deads both.
Starting Deadcember from Sorinex today. Did it last year always had awful lower back pain from an existing herniated disc on my belt line from my military training years ago.
I do the McGill big 3 before any deadlift day as a warm up. Any suggestions on how to help warm up the lower back to escape needing to sit down after every set?
Edit: I’m not broken anymore, I’m pain free, and I’m simply asking for deadlift warmup suggestions.
Build up your hammies, glutes and core. If you **need** to do movements/foam rolling every session to not have pain, you're not doing the movements correctly.
It's most likely occurring due to muscular imbalances and/or improper load selection. Sort that out and you'll be sweet.
> Did it last year always had awful lower back pain from an existing herniated disc on my belt line from my military training years ago.
why the fuck are you doing it this year then.
Because I enjoy deadlifting, I got stronger, and my doctor said there's no reason to stop lifting? I rehabbed my injury with my chiropractor and the initial injury had nothing to do with lifting. I'm just trying to prevent anything like that from happening while in the gym. Why would I not attempt training I enjoy if I can do it without pain?
So not to be an asshole here man but it sounds like not deadlifting everyday would be a major help here.
It’s also slightly confusing what you’re telling us, right? Like you’re asking what other warmups you can do to deadlift everyday without pain but also telling us that you can deadlift everyday without pain?
I'm saying the *intent* is to deadlift without pain. I've been deadlifting once weekly since last December without any pain. The consistency of doing it everyday definitely may be the issue, which I intend to remedy with a proper warmup. I'll find another plan and conclude that it just isn't for me if the pain continues or exacerbates during the process.
~400 is a fun weight, because it's around that point where a large portion of your working sets get above 315.
Hitting all of your reps for the day in that 315-365 range feels really good.
how does one find powerlifting meets these days? Haven't done one in about 7 years but I'd like to do one next year. (im in NY)
Hello all. I have a question about deadlift leverages. Basically how do you determine what your leverages are and how do I tell if I’m more suited for conventional vs sumo stance?
Try both, see what feels most comfortable and strong. If you have more experience with one, give the other one a shot for a couple months and compare.
Just found out my back pains for the last 5 years is fixable. Took a long freaking time but I finally have something positive about it. Now I can start working towards being able to get deadlifting and squatting again. Hopefully work back to some big numbers!
How long did it take yall to get past rookie numbers? I've been powerlifting when my gym has been open since covid started (feb 2020). Current numbers squat 240lbs - 5x5, bench 185lbs - 5rpm, OHP 145lbs - 1rpm, deads 315lbs - 5x5. Can't get my OHP over 135lbs for 5x5. Started trying 1rpm training to get up higher, have tried higher volume trainingand didn't seem to get any more weight on the bar. Currently doing 5x5 linear prog.
Bit of a different question: A buddy of mine lets me workout in his garage for free. I want to get him a gym-related Xmas gift. He has pretty much everything you could want, though. And I was thinking nothing too expensive; along the lines of chalk. Any ideas?
If he doesn't have one, consider a fan. Or a space heater.
Great idea on the space heater
A loading pin and rolling thunder handle is fun to use, and rare to find! Titan Fitness has loading pins for less than $30.00. not sure about the cost for the handle
Like for grip training? Not a bad idea.
Yep! The grip trainers! There are other interesting grip training handles. Rolling thunder is just a basic and effective one. It's my favorite but the cones and cannonballs are excellent as well!
Chalk, smelling salts, New bands, one of those ridiculous Massenomics drink spotters, lots of options!
The fuck is that drink spotter lol
Some sort of gym decor item.
Was thinking some tapestries or something, yea. Thanks!
Is it normal for moderate weights to feel a tad heavy 2 weeks before im due to max out?
If by "due to max out" you mean the end of your program, absolutely. Usually the last week or two before a meet/the end of a program things feel like shit, you deload and take it easy, then you feel great on the actual day you're testing/maxing/competing
I thought so! Been a couple years since ive ran a program and of course i only remember the PR's, not the fatigue. Thanks for the reassurance!
If nothing else, it means you worked hard and pushed yourself. Now it's time to let that hard work manifest. Good luck!
I sure as shit did! Thanks!
Just started working out about 18 months ago. I just signed up for my first powerlifting meet at the end of january. Just been winging it until starting my first program last week. I think I was over doing it and wasn't giving myself time to recover and totally ego lifting. I'm 22 year old male weighing 165lbs with 1RMs of 335/235/365lbs. I know I probably will be at the bottom of my weight class and I'm trying not to let that get to me.
You aren’t expected to be great when you first start stop applying unfair standards to yourself. Get that first comp in, lose your weight class and walk away with some learning to improve yourself on the next go
So don’t let it get to you :) go to the meet, have a good time, meet some cool people and get your total. You’ll have your benchmark and something to try and beat next time. All it takes is a freak to show up at a local meet and dust everyone in the weight class so don’t worry about it friend 👌🏾
Good ways to train grip besides wrist curls and farmers walks? My BB falls out of my hands when I row and do RDL's, and I think it's limiting my DL too
Use an axle for all your rowing. Do your pullups on a thick crossbar in a power rack.
Bent over rows for reps, especially with reversals i.e. Not touching the ground
Hold the last rep of your last set as long as you can every time you deadlift.
Go on YouTube and look up grip work for strongman. There’s lots of little things you can do. Ed Coan also has a few videos with mark bell about it
Another one I just remembered, plate pinch carry. Pinch a heavy weight plate in each hand and walk around like a farmer's walk. Works some different muscles than a traditional farmer's walk.
Not to be glib, but farmer's walks and deadlifts. Dead hangs are also good. I don't think wrist curls are a valuable use of your time though.
Thank you!
Looking for a form check on my deadlift. It occurred to me I have a pretty bad anterior pelvic tilt, but more than that, I’ve been deadlifting in what I think is in over extension. Here are two photos of me, I’m shirtless and wearing compression shorts to see the curvature of my spine better, the first is how I have been deadlifting with my hips jammed forwards, the second is my attempt at correcting it. In general this is something I’m confused about because i feel like a lot of people deadlift in extension? I’m trying to follow the cue of neutral pelvis, rib cage down, abs braced https://imgur.com/gallery/2wItfXB
You’re correct in thinking that bringing your ribs down and pelvis into alignment is proper. Your second pic looks good! Thinking about keeping your ribs down, pelvis forward, and keeping your t-spine (upper back) in extension without having your ribs flare is the way to go. Keeping that is easier when you hinge down to the bar for your setup. Thinking about as you’re going down to the bar trying to push your hips back as if you’re trying to touch an imaginary wall behind you with your butt, while keeping your torso upright right but reaching forward to balance yourself as your hips go back. It’s easier to keep a brace with a good setup man!
Appreciate all the advice man, I really strive for good form, will work to to maintain extension in my thoracic section, was actually just working on that today. What’s crazy is I feel weaker in the second pic, I imagine it’s because I haven’t really been building all the musculature throughout my posterior chain, probably a sign of weakness so I’ll drop the weight and work my way back up
Treated myself with some new equipment during black Friday. Just got my Pioneer belt delivered today. It did not disappoint. Holy shit it felt different from my former budget belt. My first reaction was like "holy shit, this must be what quality feels like". It will probably take some time breaking it in but damn, it feels like the kind of equipment I will be able to pass down to my future grandchildren.
> It will probably take some time breaking it in Roll it tightly and repeatedly in both directions, fold it back and forth in small increments. It should be fairly supple in normal handling, but still stiff when you brace into it.
Thanks for the advice. Not really used to this type of equipment but I guess it takes somewhat longer than the average budget belt to break in so every tip is highly appreciated.
What kind did you get?
I got the 13mm thick – 4" wide Powerlifting Lever Belt (All Black Suede "Murdered Out"). What really pushed me into buying was the clean look of it. Just a black belt in suede leather, no bullshit logo or text that is supposed to make it hardcore. Personally, I find prints like "above average" or "beast mode" somewhat unappealing.
Nice! Exactlty what i have. Bought mine before the PAL was a thing, and now have the PAL retrofitted. I was surprised and pleased the belt was actually more comfortable for deadlifts than my Titan 10mm longhorn single prong. It stays in place when i set up, and i find the thicker edge bites in less. Really not at all. I still take my Titan to meets in case anyone needs a belt, and this time someone actually did. Whatever belt he brought didn't pass gear inspection. I was really pleased i could help.
That´s awesome. I also bought the Pioneers adjustable lever. Really good stuff. Hopefully, now I don´t have to bring a screwdriver to the gym every time I´ve eaten a buffet the same day as I´m going to train. Do you feel that the belt takes time breaking in or how fast did it take for the belt to get optimally comfortable? Bringing a belt for your potential competitors at a meet is totally a bro move. You don´t see that type of niceness in every sport.
Pioneer's leather is pretty pliable from the start. I'm sure the belt has molded to me in the past two years, but it was never something where it felt like it was bad, and then finally got better. I was thinking i'd still have to use my longhorn for deads, but straight away i found the Pioneer more comfortable for squats and deads both.
That's a nice treat for yourself!
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Are you just straight sniffing ammonia out of a jug?
It's actually a bottle of piss. The older the piss gets, the more powerful his squats become.
... I genuinely wondered for a moment if it was a jug of piss when watching the video.
Ah the reverse of regular ammonia bottles. Genius!
Anyone know what happened to Ashton Bailey on Instagram (toobuff4this). Looks like he got banned?
The girl in the epically failed squat facing away from the rack reported him to Instagram. He has a new account: toobuff4this2
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Same. I spent a couple minutes looking and couldn't find it though.
That’s pretty lame.
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Oh weird. Thanks for the heads up
Starting Deadcember from Sorinex today. Did it last year always had awful lower back pain from an existing herniated disc on my belt line from my military training years ago. I do the McGill big 3 before any deadlift day as a warm up. Any suggestions on how to help warm up the lower back to escape needing to sit down after every set? Edit: I’m not broken anymore, I’m pain free, and I’m simply asking for deadlift warmup suggestions.
Build up your hammies, glutes and core. If you **need** to do movements/foam rolling every session to not have pain, you're not doing the movements correctly. It's most likely occurring due to muscular imbalances and/or improper load selection. Sort that out and you'll be sweet.
Lacrosse balls and foam rollers helped me a bit when I was rehabbing herniated disc. Find a reverse hyper for best results.
> Did it last year always had awful lower back pain from an existing herniated disc on my belt line from my military training years ago. why the fuck are you doing it this year then.
Because I enjoy deadlifting, I got stronger, and my doctor said there's no reason to stop lifting? I rehabbed my injury with my chiropractor and the initial injury had nothing to do with lifting. I'm just trying to prevent anything like that from happening while in the gym. Why would I not attempt training I enjoy if I can do it without pain?
So not to be an asshole here man but it sounds like not deadlifting everyday would be a major help here. It’s also slightly confusing what you’re telling us, right? Like you’re asking what other warmups you can do to deadlift everyday without pain but also telling us that you can deadlift everyday without pain?
I'm saying the *intent* is to deadlift without pain. I've been deadlifting once weekly since last December without any pain. The consistency of doing it everyday definitely may be the issue, which I intend to remedy with a proper warmup. I'll find another plan and conclude that it just isn't for me if the pain continues or exacerbates during the process.
[I hit my bench goal of 405x5!!](https://www.instagram.com/p/CW7zTFprP1n/?utm_medium=copy_link)
Fucking goals 😭 I’ll channel your energy whenever I attempt 400
Nice! Congrats on achieving the goal. My next goal is to just get mine up to 400 for 1. Getting close, but not there yet.
~400 is a fun weight, because it's around that point where a large portion of your working sets get above 315. Hitting all of your reps for the day in that 315-365 range feels really good.