Deadlift 101

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  • nrg500nrg500 Posts: 1,235B-Class
    I do 2 warm up sets

    1st warm up @ 50% of max, 3-4 reps

    2nd warm up @ 75% of max, 3-4 reps


    twice a week lang kasi ang training ko kaya compressed talaga yung workouts

    Day 1 - Squat, Press, Chin ups

    Day 2 - Sumo DL, Bench Press, Pull Ups
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    nrg500 wrote:

    @ DSmallDivide

    do you go all out in your first working set ?

    for example,

    ang max mo ay 400 lbs @ 4 reps (near muscle failure) ? do you still attempt a 2nd set at reduced load


    ang max ko kasi kahapon sa sumo DL ay 200 lbs @ 3 reps. nag-attempt ako ng 2nd set, 160 lbs @ 4 reps. the 2nd set still feels like a punishment

    ang kasunod kasi na exercise ay bench press. makakatulong po ba sa first working set ko sa bench press kung i-drop ko na ang 2nd set sa sumo DL ? max effort ko naman lagi yung 1st working set ko sa sumo DL

    all out as in around 90% ng 1RM mo?

    Me nope, even when i do heavy singles i start around 70% of my 1RM then ramp the weight up per set. ganun din sa 5/3/1 program ko. i'm not quite kasi kung pano ang pagkaka structure ng program mo when it comes to ramping up weight per set.

    most likely kaya ka hirap pa din sa 2nd mo na 160 is because almost spent na ang energy from doing the 200lb set saka "sunog" na din halos CNS mo. may point si jettie having a good warm-up set helps a lot dun sa top working sets mo as it prepares your body (and CNS) for the incoming heavy load ahead.

    My take is figure out the weight and sets for your warm up sets as well. kasi pag bara2x lang din kasi ang warm up you won't be able to set your "mind" right lalo na sa focus if your not properly warmed up. saka "treat the lighter sets like the heavy sets and treat the heavy sets like the lighter sets" in short kung gano ka kaexplosive sa light sets ganun din dapat sa heavy sets (or at least in an optimal manner) same thing sa muscle recruitement bet lighter and heavier sets.
  • CoreCore Posts: 2,508B-Class
    Q: What's your take with this one? > unequal distribution of torque using mixed grip

    Sabi raw nakakapag-cause ng imbalance sa proportion sa back. Which is IMO 'pag na-stick ka lang sa isang grip sa mixed grip for a long time, i.e. not alternating grip between sets. Just want to hear sides...
  • JettieJettie Posts: 3,763B-Class
    Here's a good article including the pictures of the strongmen who deadlifts.

    http://bretcontreras.com/the-keys-to-stronger-deadlifts/
  • CoreCore Posts: 2,508B-Class
    Core wrote:
    Q: What's your take with this one? > unequal distribution of torque using mixed grip

    Sabi raw nakakapag-cause ng imbalance sa proportion sa back. Which is IMO 'pag na-stick ka lang sa isang grip sa mixed grip for a long time, i.e. not alternating grip between sets. Just want to hear sides...

    [size=x-small]*bump[/size]
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    not quite sure by far wala pa naman ako nakikita imbalances maybe because hindi pa fully developed ung back ko i guess. i usually use left-underhand, right-overhand na grip for DLs.
  • StannisStannis Posts: 1,377B-Class
    May problema ako sa breathing sa pag DL, kasi after ng working set, light headed ako. Hahaha.

    Tsaka palagay ko lagging sakin ay legs, hirap akong mag angat pero walang problema sa locking.
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    napipilitan ba mag round slightly ung lower back mosa bottom part ng lift? saka san naka point toes mo in your stance?
  • nrg500nrg500 Posts: 1,235B-Class
    saan ba talaga nararamdaman ang DOMS ng conventional DL ?

    sa hamstring ko nararamdaman ang DOMS ng conventional DL

    sa quads ko naman nararamdaman ang DOMS ng back squat
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    try pointing them a bit outward and use a bit wider than shoulder width stance. if its still the same you might need to add assistance workouts that mainly targets glutes/hams and corrects your hip hinging. Good mornings, BB glute bridges and Glute ham raises are what i usually add for those.
  • StannisStannis Posts: 1,377B-Class
    try pointing them a bit outward and use a bit wider than shoulder width stance. if its still the same you might need to add assistance workouts that mainly targets glutes/hams and corrects your hip hinging. Good mornings, BB glute bridges and Glute ham raises are what i usually add for those.

    Di rin siguro nakakatulong na 3 weeks na ata akong walang leg workout haha.

    Try ko yang mga suggestion mo master.


    @nrg

    barbell-deadlift.jpg
  • Big DawgBig Dawg Posts: 645
    Stannis wrote:
    May problema ako sa breathing sa pag DL, kasi after ng working set, light headed ako. Hahaha.

    Tsaka palagay ko lagging sakin ay legs, hirap akong mag angat pero walang problema sa locking.

    Dude feeling light-headed after a bust-ass set of deads, squats, cleans, bb rows, t-bar rows, etc is normal. Doesn't usually happen with very low reps though. It happens bcoz the brain can get slightly oxygen deprived on movements like listed above that require alot of breathing. If I don't feel light-headed a few times on back & leg day, I haven't busted ass hard enough. :)
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    @nrg usually hams and glute ako may DOMS for conv DL. as for squat sapul lahat sakit hams/glutes/quads@stannis and that is the very reason why we must train our lower body too hehehe. :P
  • nrg500nrg500 Posts: 1,235B-Class
    usually hams and glute ako may DOMS for conv DL. as for squat sapul lahat sakit hams/glutes/quads

    does that mean my hamstrings are lagging behind my glutes ?

    I have recently switch from sumo DL to conventional DL ?

    My PR on sumo DL was 200 lbs @ 6 reps. When I switched to conventional DL, I only lifted 117 lbs @ 5 reps because I deloaded because of overtraining. But even at that weight, I felt DOMS in my hamstrings but not too much
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    not really, mas lamang talaga kahit sa akin ang DOMS sa hams compared sa glutes. though you may try to see if you are really activating your glutes as well during the movement.
  • nrg500nrg500 Posts: 1,235B-Class
    lumipat na po ako ng gym. sakto nga po na large-diameter rubberized plates (ENSAYO brand) sa nilipatan ko at Olympic bar (32 lbs lang ang Oly bar nila)

    pag maliit kasi ang plates (tulad ng sa karamihan ng small time gyms), hirap ako sa starting position ng conventional DL


    try ko makapag-video ng conven DL ko. usually kasi ay mag-isa lang ako magbuhat

    thanks
  • DSmallDivideDSmallDivide Posts: 4,565B-Class
    oks post mo dito para masilip natin
  • Masala MakerMasala Maker Posts: 476B-Class
    Puede ba po ako mag post ng vid ng conventional DL's ko rito para ma advisan niyo po ako kung proper ang form?
  • JettieJettie Posts: 3,763B-Class
    ^go lang sir chef!
  • Masala MakerMasala Maker Posts: 476B-Class
    Salamat master Jettie! ito galling sa training ko kanina. 2x50 lang yung nasa bar, lumipat ako position halfway sa vid para Makita niyo grip ko. Wala talagang makapag guide sakin sa powerlifting and stuff rito kasi lahat ng nakikilala ko sa cheap gyms samin puro isolation at aesthetics at myths and stuff.
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