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Post by captnJ on Sept 28, 2004 7:31:28 GMT -5
Post your questions here, i will try to answer
In general,
1. if you cant get the bar off the floor - guess what... its too heavy. the most likely weakness is the lower back. Train that with good mornings, hyperextensions and other exercises and watch your DL go up!
2. If you cant lock out the deadlift, the hips are weak and/or you are too slow. Do snatch (wide grip deadlifts) and deadlifts off plates (standing on plates so the bar is further down) also do low rep, speed pulls at about 70-80% of your 1rm. maybe 5 sets of 2 pulls as FAST as u can. this will help you lock it out.
3. General tip: imagine driving your heels THROUGH the floor. this helps you use your butt and hips to lock out the weight instread of hyperextending you lower back.
happy pulling!
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Post by Oracle on Sept 30, 2004 4:34:28 GMT -5
can rack pull improve my deadlift?
i tried to visualize DL of 400lb. so i am trying to do it as rack pull at knee heights for 2-3 sets. will this work and help in eventually?
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Post by captnJ on Sept 30, 2004 8:45:59 GMT -5
can rack pull improve my deadlift? i tried to visualize DL of 400lb. so i am trying to do it as rack pull at knee heights for 2-3 sets. will this work and help in eventually? rack pulls are good for lockout and for holding the weight. But they wont really help you get it off teh floor. you need to find out your weakness, then you can deal with it accordingly. regds Jonathan |
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Palm
Ready for a new Body
Posts: 33
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Post by Palm on Sept 30, 2004 19:49:15 GMT -5
In another thread, I had posted on the grip used for DL. Since then, I tried overhand grip but can't seems to get the weight up (max on 80kg). But if I used alternate grip, i.e. left hand overgrip and right hand undergrip, I can DL up to 110kg. So am I doing the correct way, would appreciate if the expert captnJ could comment. Thanks!
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Post by captnJ on Sept 30, 2004 20:06:28 GMT -5
In another thread, I had posted on the grip used for DL. Since then, I tried overhand grip but can't seems to get the weight up (max on 80kg). But if I used alternate grip, i.e. left hand overgrip and right hand undergrip, I can DL up to 110kg. So am I doing the correct way, would appreciate if the expert captnJ could comment. Thanks! nothing wrong with the alternate grip... but make sure you alternate equal number of sets with each hand in the differnt position.  |
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Palm
Ready for a new Body
Posts: 33
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Post by Palm on Sept 30, 2004 21:10:21 GMT -5
Thanks captnj ;D
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Post by Univarse9 on Oct 1, 2004 7:01:10 GMT -5
How much jerking would you consider to be excessive enough to warrant lowering the weight? Twice, thrice?
I tried doing 115kg today and I had to jerk once during the last two, three reps of both two sets to give the bar a boost up.
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Post by captnJ on Oct 1, 2004 8:09:38 GMT -5
How much jerking would you consider to be excessive enough to warrant lowering the weight? Twice, thrice? I tried doing 115kg today and I had to jerk once during the last two, three reps of both two sets to give the bar a boost up. normally for deadlifts we go for very low reps... cos the 2nd and third rep etc are very diff from teh 1st (u noitce also right?) so i perfer to do heavy singles. as fer jerking.. im not sure what u mean, but my imagination telly me you are using the lower back to whip the bar up and back, this is poor technique, concentrate on pushing the heels through the floor to use the butt and hips more. regds Jonathan |
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Post by Univarse9 on Oct 1, 2004 23:15:23 GMT -5
I think I'll reduce the weight back down to 105kg. I could comfortably do 4-6 reps per set with that.
Bleah, gonna go with a new system this time. I'm only going to increase weight when I hit over 7 reps or more. Been going with only 4, 5 reps for a while now.
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Post by captnJ on Oct 2, 2004 0:44:40 GMT -5
I think I'll reduce the weight back down to 105kg. I could comfortably do 4-6 reps per set with that. Bleah, gonna go with a new system this time. I'm only going to increase weight when I hit over 7 reps or more. Been going with only 4, 5 reps for a while now. while multiple rep deadlifts will build size, they are not the best way to train for a 1rm in the deadlift. |
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Post by Univarse9 on Oct 2, 2004 2:49:26 GMT -5
1RM deadlifts? How much growth will a person get out of that?
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Post by captnJ on Oct 2, 2004 7:58:56 GMT -5
1RM deadlifts? How much growth will a person get out of that? well... not as much as multiple rep sets but u know that from the volume lifted right! its lower. But u do need to learn now to lift heavy (maxes) and fast (speed pulls) then work on your weaknesses like i said im the first post of this thread. all the best in your pulling regds Joanthan |
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Post by Univarse9 on Oct 2, 2004 12:44:25 GMT -5
I think I'll try speed-pulls. Lots of grunting, here I come.
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Post by captnJ on Oct 3, 2004 7:08:14 GMT -5
I think I'll try speed-pulls. Lots of grunting, here I come. yup speed pulls are good. Also do wide stance squats and good mornings and pull thorughgs with the cable assembly and hyperextensions. All this help the DL muscles. you dont need to train heavy DL every week. But try to do speed pulls every week to keep your form. Do all the other stuff and test your max again in 6 weeks. regds Joanthan |
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Post by Univarse9 on Oct 7, 2004 7:36:49 GMT -5
Eh, how many heavy sets for the back is a good idea? I currently got the following lined up already.
2 heavy sets: Bent-over barbell rows.
2 heavy sets: Good mornings.
2 heavy sets: Deadlifts.
I'm trying to think of ways to reintroduce the weighted hyperextension and stuff like the seated cable-row, but I'm afraid I might be going overboard.
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