deadlift pr - whoever said squeeze your head back into your traps = :bowdown:

Discussion in 'Fitness & Nutrition' started by KingGargantuan, Jul 7, 2007.

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  1. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i stuck my head into my traps and everything else felt natural. the weight shot up.

    i also switched up my routine today so that might have helped.

    instead of starting with ass to grass squats, i did to parallel.

    though i did hit 335x5 parallel squats which is also a PR for me.

    anyway, onto the deads pr.

    i "warmed up" with squats, bench, then 135x5, 225x3, 325x3

    then i tried 345x1 which i tweaked my back on a week or so ago, and grip failed. so i did over under real quick and tried again, it shot up easy.

    then i put on 365x1 PR!!!!!!!!!!!!!!! and that pulled easy too. though not as easy as 345. i think i could have gone to 375 but i didnt want to push it. back is tired now but i didnt pull anything. :bigthumb:

    WOOOOOOOOOOOOOOOOO!!

    rippetoe shit is working, i guess. i was getting bored with it so i switched it up today. now i see it's working so i'll stick with it for a while longer and see what happens.

    :)
     
  2. T-R-T

    T-R-T New Member

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    What do you mean stick your head into your traps?
     
  3. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    when you pull, dont just look UP, but look back, put your head back into your traps as you're pulling. i think it forces the back to not round.

    best piece of advice ever.
     
  4. Hisma

    Hisma OT Supporter

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    i have a question bout deadlifts... just started doing them, and it seems to be working parts of my back i've never worked before. Should my lower back be sore after a good deadlift workout? It's not in pain, just sore. I read up on proper form and I'm almost positive my form was correct, but my lower back is stiff as hell today. I just hope that's not a sign I did something completely wrong...
     
  5. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    my back is often sore and tight after deads.

    can you get video and post it on F&N?
     
  6. Hisma

    Hisma OT Supporter

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    i wish i could, i really want to make sure my form is right b/c i can bet u can fuck some shit up if its wrong. I'm just going off what i read, and vids I've seen on youtube. I've never been "personally instructed". But nothing is in pain right now, and I have never done any lower back workouts in my previous routines so maybe i'm just breaking it in
     
  7. TZ

    TZ Banned

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    Good PR, what was your previous best?

    I'll try to think of this tip next time I pull as well
     
  8. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    :werd: just be careful. some of the best advice i've heard just in the last few weeks = keep your shoulders behind the bar / bar to your shins, throw your head back.

    and i try not to use my back until the bar has come to knee level, if that makes any sense.

    i dont have a video either so i'm not really sure if it's true or not, but it's something i read and i'm trying to do that.
     
  9. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    week an half or so ago, i did 345x5 with bad form and tweaked right side of my back.

    365 today felt EASY. i cant wait til next week to do my normal routine with the new form. 365x5 is on the horizon.
     
  10. Hisma

    Hisma OT Supporter

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    yea, i seem to use my back the most when im laying the bar down towards the end. Obviously, I lift with my legs and try to keep from leaning forward... just at the end it's impossible NOT to use your back. Sounds about what I do though, so I think I'm good :cool:
     
  11. Sgt. Dignam

    Sgt. Dignam Guest

    plan on breakng the 400lb barrier soon. Congrats on the lift
     
  12. GuOD

    GuOD mcflurry diet

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    :bigthumb: fridge crew!! 335x5 on parallel squats is amazing. I only go like 1" past parallel and not even close to that :noes:
     
  13. TZ

    TZ Banned

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    parallel squats are fucking lame man, you never really know how deep you're going :ugh2:

    Full squats, FTMFW
     
  14. Sgt. Dignam

    Sgt. Dignam Guest

    Some may argue that parallel squats are "full" squats. I rarely go below parallel and when I do, its just about 2-3 inches.
     
  15. MaineSucks

    MaineSucks OT Supporter

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    that was me... and you're welcome
     
  16. GuOD

    GuOD mcflurry diet

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    :werd:

    maine w/ the push your head back into traps

    gogz w/ the arms under the bar when squatting

    what's the next big thing from SSB?! :o
     
  17. ccrooks

    ccrooks New Member

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    arms under the bar?

    do tell
     
  18. GuOD

    GuOD mcflurry diet

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    to stop from falling forward at the bottom of the squat keep your arms under the bar rather than back. i can kinda do it and it helps but I still flare my arms back when struggling :o
     
  19. MaineSucks

    MaineSucks OT Supporter

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  20. GuOD

    GuOD mcflurry diet

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  21. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i thought it was you, thanks maine. :love:
     
  22. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i agree 100%

    i was tired and didnt feel like doing full squats. i did them how i used to do them and back then i barely did 315x1 quarter squats.

    i'm going back to full squats and rippetoe program now that i know it's working. :big grin:
     
  23. GuOD

    GuOD mcflurry diet

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    Where do you put your hands when you squat (relative to rings)

    What about for deads?
     
  24. MaineSucks

    MaineSucks OT Supporter

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    Mine are way out now... helps take a lot of the pressure off my shoulders

    Pulling, just outside the knees for conventional - inside for sumo. nothing outside of the rings for pulling, can't go outside the rings by competition rules.
     
  25. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    hand when i squat are weird. i dont have a mirror so i do a funny thing where put my pinkies on the ring, stretch my thumb toward inside of bar, then wrap hands around the bar where the thumbs are. then when i get under, i can touch my thumbs to the edge of my shoulders so i know i'm centered.

    once i'm under the bar, i might move my hands out a little bit.

    for deads my hands are probably about 4 or 5 inches inside the ring.
     
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