Back Tweaks from presses and deadlifts

[Kraspor]

Yes but if one has to take a break to breath? Could you say its a fail if you need to catch a breath more than a few seconds?
Is it a warning sign for to much weight on the bar? Im pretty gassed around the 4th rep of my work set and i need to breath more than once or twice. Its like a short break with hands on the bar.

[Tom Campitelli]

There is no one standing there with a stopwatch to say how long is too long. It is not unusual for someone to need an extra breath or two before the last rep. If your hands stay on the bar, that's just fine. If you are taking 30 seconds between reps, that is less than good.

[MikeP]

https://vimeo.com/111127171

I thought this were better although the first and and last rep has a little bit more lower back rounding. I felt a little bit of rounding after the first rep then remembered to "think about extending my lower back throughout the rep." Last rep was a little bit of mental laziness I must cut out.

(This was my last workout of deadlifting every workout because the weight is light. Now that I am back to 205, I am going to switch to deadlifting every other workout like normal SS. Not sure what I am going to do on the other workouts, maybe power cleans, maybe back extensions, maybe just a quick set of supermans to get blood flowing in the lower back.)

[Tom Campitelli]

You are still approaching this a little too casually and quickly. I realize I am picking nits, but since you have hurt your back twice in warmups, let's make the light weights look perfect. Firstly, find a point about 20 feet ahead and the floor and stare at it the whole time. This will lessen your cervical extension early in the lift and avoid you looking up at the ceiling at the end. Next, get set. Really get set at the bottom. Pull the weight more slowly off the ground. Go at half speed. For the record, no, I don't want you lifting slowly most of the time. However, I want to burn in what your spinal erectors need to do off the ground. Even at these light weights, the first thing that happens is that you flex slightly. Squeeze up. HARD. Hold if for a count of one-one-thousand. Hold tight and pull it slowly up the shins. Show me that you can hold it together so we can stop fucking around with this.

[MikeP]

https://vimeo.com/111584785

I thought they looked a little better. Concentrating on extending my lower back throughout the lift definitely helps. My head keeps coming up when I lift my chest. I need to fix that.

[Tom Campitelli]

Very nicely done. Those were textbook. Yes, fix the chin, but you back looked great. Can you do the same off the floor?

[MikeP]

Okay. I will pull from the floor next time I deadlift. Should I do them slow of full speed?

[Tom Campitelli]

Okay. I will pull from the floor next time I deadlift. Should I do them slow of full speed?

Do them just as you did in the video above.

[MikeP]

https://vimeo.com/111936190

My back looked less good than last time. Never really got my lower back into extension in set up. Form deteriorated over the course of the set.

[Tom Campitelli]

Actually, these looked very good. Your first move is to no longer round your low back first thing. I like this. Pause for between a half second and a second between when you feel when you are ready and when the bar breaks off the floor. Don't rush. Keep the weights on the floor going forward. You are learning to control your low back, possibly one of the most important benefits of weight training.