Deadlift check and programming question Deadlift check and programming question

starting strength gym
Results 1 to 9 of 9

Thread: Deadlift check and programming question

  1. #1
    Join Date
    Feb 2016
    Location
    Manhattan Beach, CA
    Posts
    425

    Default Deadlift check and programming question

    • starting strength seminar august 2022
    • starting strength seminar october 2022
    • starting strength seminar december 2022
    Hi all!

    Here's today's attempted set of five (done once a week):

    Deadlift 340 lbs 5 (really 4) reps, one set. (PR done 4/23/2022) - YouTube

    I'm 64, 5'6", 185 lbs.

    I'm counting this as a 5 (possibly 4) rep set at 340 lbs. It felt like I completed the last rep but as I look at it, not so much. I think I lost focus and let my bar speed get too slow. Tips on form would be greatly appreciated! I realize I'm not making it easy by wearing sweats to keep my shins and knees from getting annihilated.

    I do have a programming question though. This was a PR lift whether it counts as 4 or 5. I've been increasing weight each week by 5 lbs once a week for 5 reps (the only time I deadlift). I'm thinking of going up by only 2.5 lbs for 342.5 next week for a set of five. I hate the idea of losing my momentum but does it make more sense to just repeat a set of 5 at the same weight of 340 next week? It's my own equipment so I'm pretty sure adding my pair of 1.25 weights will in fact accurately increase the weight lifted by that amount.

    Thanks in advance for any help!

  2. #2
    Join Date
    Dec 2013
    Location
    Indiana
    Posts
    1,494

    Default

    Hey Doc,

    It seems like youíre yanking on the bar on at least a couple reps. I wonder if thatís interfering with the floor press.

    Also, any objections to a 180 deg rotation (not mid pull), to face away from the wall?

    V

  3. #3
    Join Date
    Jun 2015
    Location
    Garage of GainzZz
    Posts
    2,829

    Default

    Squeeze the bar up; donít snap and jerk it. This indicates youíre loose when you start the pull.

    Turn around and show us your next check from the front quarter. I suspect the bar is over your toes, thus the shin smash.

    The last one did slow down some. I donít think you completely locked your hips out at the top.

    What do you do for a light pull? If you donít, you might consider it. Or triples instead of fives. Whereís your squat at?

    Shoes and socks, please.

  4. #4
    Join Date
    Feb 2016
    Location
    Manhattan Beach, CA
    Posts
    425

    Default

    Quote Originally Posted by VNV View Post
    It seems like youíre yanking on the bar on at least a couple reps. I wonder if thatís interfering with the floor press. Also, any objections to a 180 deg rotation (not mid pull), to face away from the wall?
    Iíll post next weekís Deadlift attempt facing camera at 45 degrees. I thought that I was doing my lift in two parts (after my initial set-up) 1) setting my back in one movement which takes the slack out of the bar. 2) actually doing the lift. Was I jerking the bar after setting my back?


    Quote Originally Posted by Satch12879 View Post
    Squeeze the bar up; donít snap and jerk it. This indicates youíre loose when you start the pull.

    Turn around and show us your next check from the front quarter. I suspect the bar is over your toes, thus the shin smash.

    The last one did slow down some. I donít think you completely locked your hips out at the top.

    What do you do for a light pull? If you donít, you might consider it. Or triples instead of fives. Whereís your squat at?

    Shoes and socks, please.
    Yep, I apologize for the substandard video. Thanks for not flaming me for it! Iíll get it right when I repost. My shin smash isnít really a smash, I just use sweats because I run the bar up my leg with each rep (making contact). Isnít that right? I donít do a ďlightĒ day between deadlift days. Is there a benefit to that? The programming Iíve generally seen for deadlift is once a week in the blue book and most of the programs in PPST.

    I know that in intermediate programming (I.e. Texas Method) you can descend from doing fives to triples to singles. PPST does say one of the pitfalls is sticking with fives longer than you should. I should probably switch to triples but Iím kind of hoping that going up only 2.5 lbs may work with the fives. The previous week, I did five at 335 (5 lbs less) and all 5 reps went up really easy. I actually thought 340 would be a snap but if Iím honest with myself, I only was able to do 4.

    Iím doing two triples at 250 lbs for my squats (with weightlifting shoes). Squat numbers always increase really slowly (Iím going up in 2.5 lbs increments).

    What are the advantage of shoes in deadlift? They work for me with squats but barefoot seems more comfortable when I deadlift.

    Thanks for the recís!

  5. #5
    Join Date
    Aug 2021
    Location
    Surrey. England. U.K
    Posts
    27

    Default

    Hi J

    Try this for filming next session: Sticky DLPC - YouTube
    Online & In-person Coaching. S.E United Kingdom.
    https://www.strengthrevolution.org/

  6. #6
    Ray Gillenwater's Avatar
    Ray Gillenwater is offline Administrator, Starting Strength Gyms
    Starting Strength Coach
    Join Date
    Aug 2017
    Location
    California
    Posts
    328

    Default

    Hi John-

    The guys are right, we'll need to see it from the front next time around to give you complete feedback. They're also right about jerking the bar off the floor.

    To clean things up between now and then, try the following at each step of the deadlift setup:
    -Step 1: Widen your grip a finger width. Use your straps like this.

    -Step 4: This is a standalone step. Don't rush it. Don't combine it with step 5. Squeeze all of the slack out of your arms, back, and the barbell. Load the entire system so it's tight and ready for you to apply pressure to the floor through your feet, without any shifting or deformation. Gradually load the system to ensure you're not jerking things around, rushing it, or combining it with step 5. Squeeze every last millimeter of slack out of the system.

    -Step 5: Without dropping your hips, or releasing any of the tension in the system, gradually increase the amount of pressure you apply to the floor and try to "leg press the earth away." Do not think of this lift as a pull. Don't try to pull on the bar. Instead, push the floor with your feet.

    Be slow and deliberate with each step. Increase speed once you're able to reproduce the movement pattern consistently.

  7. #7
    Join Date
    Feb 2016
    Location
    Manhattan Beach, CA
    Posts
    425

    Default

    I hope this is better (85 lbs lighter than first video to aid in incorporating changes).

    2nd attempt to improve form.

  8. #8
    Join Date
    Jul 2007
    Location
    North Texas
    Posts
    48,790

    Default

    Two things: You hips are a little low. Raise them a little until you feel your hamstrings tighten. And your grip is failing. You need to hook, alternate, or strap, because it's affecting the top of your pull.

  9. #9
    Join Date
    Feb 2016
    Location
    Manhattan Beach, CA
    Posts
    425

    Default

    starting strength coach development program
    Quote Originally Posted by Mark Rippetoe View Post
    Two things: You hips are a little low. Raise them a little until you feel your hamstrings tighten. And your grip is failing. You need to hook, alternate, or strap, because it's affecting the top of your pull.
    Thanks Mark. Normally, I use straps (canít make hook grip work because of an injured thumb when I was a kid. Can do alternate grip but only for one rep due to elbow pain). Iíll work on tightening hamstrings.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •