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Old 06-20-2016, 03:41 PM   #1
steffie268
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Default Ambitious weakling progress report

Hello,

I started lifting about 2 months ago, at age 42, 182 cm and 65 kg...

I am not going to post all of my previous workouts (too much work) so I'll start with last week's sessions and today's...
When DL'ing, because of my weak quads I used to use my back to assist in the lift-off and I can pull 115 kg that way, but after slightly hurting my back on a set at 110 kg I knew I should dial down the weights and focus on proper technique...
I find it hard to get tight at the bottom (especially preloading my hams) so I changed my set-up routine - this also means that if I lose my tightness after a rep, I take a step back and reset, which means I'm doing a lot of singles to get my set-up dialed in...

Last Monday:
Squat (smith machine, unfortunately):
15+5 x 27,5 kg (doing the 20 rep toutine but had to reset because the bar was hurting my neck)(so obviously high bar squat)

Deficit DL, conventional (deficit because the plates aren't the correct size):
4x1x65
4x1x85
4x1x95
105 FAIL
2x1x95
6x1x85
6x1x75
6x1x65

Last Tuesday:
Pull up:
6 (90") 6 (90") 6 (90") 5 (90")
BOR:
3x10x44 (120")
BP:
6x20 ss 6x30 (120")
3x6x45 (120")
5x45 (90")
8x40
OP:
2x8x26 (90" between sets, 120" after)
Face pull:
3x12x27 (90")
BB bicep curl:
16x26 (90")
Farmers walk:
3x with 36 kg db's (90" between walks)

Last Thursday:
Deficit DL:
6x65
6x75
3x1x85
2x85
1x85
3x1x95
8x1x85
8x2x75
2x65
3x65

Last Friday:
Squat (smith machine):
5x20 (60")
5x30 (60")
5x35 (90")
3x40 (90")
3x45 (120") - PR...I took a break from the 20 rep routine to check if it had already yielded some results...
Pull up (narrow neutral grip):
10 (60")
7 (60")
4 (30")
3 (60")
BOR:
12x44 (90")
12x34 (60")
8x44 ss 8x34 (90")
BP:
6x20 ss 6x30(90")
2x8x45 (90")
4x50 - PR
OP:
12x26 (60")
Face pull:
2x16x27 (60")
BB bicep curl:
6x34 ss 4x26

Today:
Deficit DL:
6x65 (90")
6x85 (90")
6x1x95 with a small pause after every rep, wasn't feeling very well...
100 FAIL, twice, sticking point just below my knees, didn't want to allow myself to pull with my back - damn quads are too weak lol...
8x2x85
4x4x75
2x4x65

It really sucks to bail on a lift with proper technique when you know you can easily lift it with bad technique...btw to me bad technique doesn't mean bad form, it's not that my back is rounding or something, just the fact that my quads can't initiate lift-off by themselves...

grtz
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Old 06-21-2016, 05:16 AM   #2
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Looking good steffie268 ... Some strong wts. and great volume ... keep up the great momentum ...
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Old 06-21-2016, 06:22 AM   #3
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I'm not sure what you mean by not using your back to deadlift. It is not possible to deadlift without using your back. It is a full body exercise that uses almost every muscle in your body but definitely gets some of the most contribution from the back.
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Old 06-21-2016, 07:46 AM   #4
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Quote:
Originally Posted by Got2Squat View Post
I'm not sure what you mean by not using your back to deadlift. It is not possible to deadlift without using your back. It is a full body exercise that uses almost every muscle in your body but definitely gets some of the most contribution from the back.
Well, that's exactly what I've been confused about for the past week...

Jonnie Candito's "Deadlift with proper form: basic steps" (sorry, not enough posts yet to be allowed to post the link) video says to use leg drive to break the weight off the floor, after which hams, glutes and lower back take over... But I'm already using my back to break the weight off the floor - is that REALLY okay to do?

There's also Richard "the ant" Hawthorne who says to look at it more as a push and less as a pull...Imagining that the bar can not be picked up, so in order to achieve lockout one must push his/her feet through the floor...

Argh, I'm about to lose my mind on this one lol...
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Old 06-21-2016, 08:59 AM   #5
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Welcome, Steffie.

I know the feeling, all too well, of being overwhelmed by information. Conflicting information, even worse.

FWIW (I'm no expert; not even close) ... Breathing and bracing properly is absolutely crucial: http://muscleandbrawn.com/forum/586905-post19.html

Beyond that, a super-tight setup is also extremely important. So tight that even just getting into your starting position for the deadlift, the bar starts to lift off the ground, or almost does (if it's too heavy to, say). "Taking the slack out of the bar" is part of this. A good video to get started with, IMO: http://www.youtube.com/watch?v=Y1IGeJEXpF4

Hope I'm not bombarding you with just more confusing information, btw! Not my intent in the slightest. Feel free, obviously, to ignore any or all of what I've posted.

Just my 2c, buddy. Hope it helps some.
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Old 06-21-2016, 11:37 AM   #6
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Cheers mate!

Alan's video mentions it again: "proper leg drive"...so I guess using your back to initiate lift-off is "wrong"...unless it's not as "black&white" as I'm thinking and "a bit of both" is okay...
Usually people's legs are stronger than their backs, unfortunately in my case it's the other way around - at least for the time being
If I hadn't completely fried my hams and glutes yesterday I'd go at it again today, just for the fun of it...

Am I overthinking this lift? What is more important: proper technique or going for max poundage?

Off to the gym for "squats" and UB...

grtz
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Old 06-21-2016, 02:39 PM   #7
steffie268
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Smith machine high bar squat
20x30 kg

Pull up
8 (90") 6 (90") 4 (60") 3 (90")

BP
6x20 ss 6x30 (90")
8x47,5 (60")
5x47,5 (60")
4x47,5 (60")
8x40 (90")

BOR
15x44 (90")
12x44 (120")
16x34 (120")

OP
12x26 (90")
5x34 (120")

Face pull
2x16x24 (90")

BB bicep curl
12x26

I was on the verge of fainting after EVERY set...
Perhaps that was to be expected after yesterday's session lol...

grtz
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Old 06-21-2016, 11:03 PM   #8
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Quote:
Originally Posted by steffie268 View Post
Well, that's exactly what I've been confused about for the past week...

Jonnie Candito's "Deadlift with proper form: basic steps" (sorry, not enough posts yet to be allowed to post the link) video says to use leg drive to break the weight off the floor, after which hams, glutes and lower back take over... But I'm already using my back to break the weight off the floor - is that REALLY okay to do?

There's also Richard "the ant" Hawthorne who says to look at it more as a push and less as a pull...Imagining that the bar can not be picked up, so in order to achieve lockout one must push his/her feet through the floor...

Argh, I'm about to lose my mind on this one lol...
In honesty its hard to tell especially over the internet. I think you're going about it right with the research. Just keep practicing and drilling the movement over and over with light weight. Use your cellphone and record your lifts at different angles each time. Then you got the power to replay the footage over and over to figure out what's going on. Or one of the forum members could assist! Just a thought.
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Old 06-21-2016, 11:06 PM   #9
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And technique is most important! Bad technique = injury = possible end to lifting career. RIP
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Old 06-22-2016, 03:01 AM   #10
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Quote:
Originally Posted by steffie268 View Post
Smith machine high bar squat 20x30 kg
Pull up 8 (90") 6 (90") 4 (60") 3 (90")
BP 6x20 ss 6x30 (90") 8x47,5 (60") 5x47,5 (60") 4x47,5 (60") 8x40 (90")
BOR 15x44 (90") 12x44 (120") 16x34 (120")
OP 12x26 (90") 5x34 (120")
Face pull 2x16x24 (90")
BB bicep curl 12x26

I was on the verge of fainting after EVERY set...
Perhaps that was to be expected after yesterday's session lol...
grtz
STRONG session and some great volume .... keep up the great work ...
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