Reply With QuoteThanks, that's a great idea, I'll give getting a paper copy a shot - I opted for a digital version because shipping costs, but perhaps its worth it, I like the idea of highlighting sections as I go along in my journey.The book - get a paper copy. Each successive reading will have you highlighting something different. If you do it in different colors, you'll see your progression of what's important and will help you easily refresh your memory. The Kindle is great, but not really conducive to what we're trying to do here.
Thats quite a nice illustration in the video, thank you for passing it along. I like the "convenience" factor it brings (i.e. don't bother with the smaller plates, just make the jumps even. I hear what you're saying about the 80% becoming taxingre: warmups - 80% for your last warmup is too large a jump to your workset. That will become increasingly evident once things get heavy. And especially on the presses. Here SSC Phil Meggers describes a great way to figure them out, not using percentages (for the most part). If you look at my logs pre-February 2024, you'll see where I've listed my warmup reps and they follow that pattern that Phil describes (just know that my weights are listed in lbs, not kgs).
later on, I'll see how I can shift things as my workouts continue
Yes - during the lift. I don't really feel like my legs are engaged in the lift at all. The best analogy I can make is, they currently just hold my upper body up? I suspect its likely technique, but perhaps it's just not heavy enough yet. As for DOMS, I don't really feel sore. I have some stiffness in my muscles the day after, but some stretching sorts that out without too much hassle at this point."Feeling" in your deadlifts. Are you talking about feeling during or after the lift? For your legs, it should never be either. Yes, you are pushing the floor away from the bar, but if you're properly set up, you'll just push the floor. There isn't a specific feeling associated with that. As far as after the lift, you shouldn't either, since no part of the deadlift imparts an eccentric stretch during the deadlift, which is what gives you that DOMS sensation.
Ah, this might be the piece of the puzzle I've been missing. I'll have my training partner also read this article so he can take a look when I lift next session, but I suspect my arms kinda just hang down currently at the start position, so I'll give the "elbows back" cue a go. Currently its more of a "pull my shoulders back" movement at the start (and that may well be why I injured my upper back during the last couple sessions (pain that I can only describe as almost a pinch where what I assume is my lower traps connect to my shoulder blades - please note, I know close to 0 about muscle groups other than the obvious ones, so my terminology might be completely off here).As far as the rounding of your upper back in the lower third of the deadlift, you just aren't setting your upper back sufficiently. Before each rep, and as you take your breath, perform a "cat-cow" as in yoga. Excessively round your entire back (cat), then push your stomach to the floor and show your chest to the wall in front of you (cow). Make sure to engage your lats tightly. Those motions will help you extend your upper back and hold it in place.
Thank you for the pointers, I look forward to implementing them next session
Originally Posted by niekz
