• Hello, this board in now turned off and no new posting.
    Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
  • Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex

Deadlift 360 x 1 (Video)

Diablo1990

Registered
Joined
Mar 19, 2006
Messages
665
Reaction score
10
Points
0
Location
Pennsylvania
The video is extremely hard to see. More lights need to be put up in the weight room. The lift was not as hard as I thought it would be.

Barbell - 20 lbs
(4) 50lb Plates
(4) 25lb Plates
(4) 10lb Plates


http://www.youtube.com/watch?v=L3bIpUX6-Sw
 
good job keep it up
 
good job, keep it up.
 
The video is extremely hard to see. More lights need to be put up in the weight room. The lift was not as hard as I thought it would be.

Barbell - 20 lbs
(4) 50lb Plates
(4) 25lb Plates
(4) 10lb Plates


YouTube - Deadlift 360lbs x 1

deadlifting isn't something that everyone can do with success....different body types can make it much easier or more difficult.....good lift and i wish you continued success......i always find it best to pic 1 exercise per workout day that i'm going to push to improve more than the others....example on my chest day i'm really focusing on increasing my inclined poundage, my leg day my 20 rep squat poundage, etc
 
good job man, last friday in the gym i was stoked. i repped 315 five times, then my fingers gave out lol.
 
Were you squeezing your glutes at the top? it looked like you were hyperextending your back at the top
 
Thanks everyone for the positive comments. I was just locking out on the deadlift thats why I go back a lil more. I repped 320 x 5 like 4 weeks ago pronated grip and I could only do one and I had to switch to alternate grip real quick.
 
Good work, looked like you have more in the tank, though.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Think I can pull 400lbs in a month? I just started deadlifting again like 3 weeks ago. My body has never seen 400lbs on the bar so I want to get it done.
 
If you can get a clear video from the side perspective, we can likely help you get those numbers up by cleaning up your technique.
 
Think I can pull 400lbs in a month? I just started deadlifting again like 3 weeks ago. My body has never seen 400lbs on the bar so I want to get it done.

Just from that video it looked like you were only at about 85-90% of your max. For that reason I don't think 400 in a month is out of the question. A word of caution though, don't set random goals just for the sake of doing it. Getting to 400 lbs in a month is a hell of a lot LESS important than just getting to 400 lbs. I say that because rushing the process will backfire eventaully and cause injury. Injuries will set you back BIG TIME. Remember, body building is a journey, not a destination. Enjoy the trip.

Also, your form looked pretty good except I think you could hold your head just a bit higher. That will prevent you from bending your back and leaving it in a vulnerable position. Other than that, great lift. Keep up the good work.:thumb:
 
Just from that video it looked like you were only at about 85-90% of your max. For that reason I don't think 400 in a month is out of the question. A word of caution though, don't set random goals just for the sake of doing it. Getting to 400 lbs in a month is a hell of a lot LESS important than just getting to 400 lbs. I say that because rushing the process will backfire eventaully and cause injury. Injuries will set you back BIG TIME. Remember, body building is a journey, not a destination. Enjoy the trip.

Also, your form looked pretty good except I think you could hold your head just a bit higher. That will prevent you from bending your back and leaving it in a vulnerable position. Other than that, great lift. Keep up the good work.:thumb:

You are completely right, I have messed up rotator cuffs from a long time ago and have to move my bench up slowly. Anyway if you check out my other videos I think my form is pretty good for the most part on many of my lifts. Benching needs some work probably. It's just so hard to see in my basement "The Dungeon". = D
 
You are completely right, I have messed up rotator cuffs from a long time ago and have to move my bench up slowly. Anyway if you check out my other videos I think my form is pretty good for the most part on many of my lifts. Benching needs some work probably. It's just so hard to see in my basement "The Dungeon". = D


I feel your pain in more ways than one. I've got a messed up rotator cuff too that's gonna require surgery. (I'm just too damn chicken right now.)

I also have a home gym so know the limitations. I'd make one suggestion though, try to find a full length mirror at a garage sale and put it against the wall in front of where you do your deads. When you do the lift, look yourself straight in the eyes through the entire range of motion. That will help guarantee you keep your head up and back straight. You can use the mirror the same way when you do squats for the same reason.

Not to imply your form is bad, just a suggestion to help keep it good. ;)
 
Anyway if you check out my other videos I think my form is pretty good for the most part on many of my lifts

I checked out your videos and there are some clear adjustments in your technique (in all the lifts) that can be made without having to be in the room with you. I'd be happy to help if you'd like.
 
Last edited:
Id like to know what you have to say. Me turning my head in some older videos has changed.
 
The overall theme for all your lifts is going to be regarding increasing overall tightness. When you are tight throughout your lifts, you can more effectively transfer power from your legs to the rest of your body. As a byproduct of achieving as much tightness as you can, you will not feel 'comfortable' throughout the lifts.

Squat
YouTube Video


Starting out at :00 -- Based on how you approached the bar and took your grip, it does not appear as though you are putting enough effort into properly holding the bar. You need to feel as though you are trying to simultaneously crush and pull the bar apart. Squeeze the bar as if you are trying to crush a golf ball -- you should (more or less) see some vascularity in your hands as you squeeze. Really take a second to work the bar deep into your palm. As time goes by, you won't really have to think about it.

:08 - Based on how it kind of looks like you shirt is crumpling together around your upper back make makes it look like you are on the right track with your upper body. However, that all falls apart shortly. You want to get your shoulder blades back and keep them there throughout the set. A good drill to get an idea of how that feels like is to:

In front of a mirror, stand up and hold your arms out as if you were making a T (like on a crucifix). While keeping your arms in the same plane as they started, move both your arms backwards (on the horizontal plane) as if you wanted to make your shoulder blades touch each other. Depending on your flexibility, you'll probably go back around 45 degrees. You do not want to see your shoulders raise up. Take your arms back as far as you can and that will give you an idea of what it feels like to properly retract your scapulae. You want to feel that same tightness in your upper back throughout the lift.

:09 - There's no need to run a marathon between where the bar starts and where you start squatting when you have a weighted bar on your back. One full step is sufficient -- it's not a big deal when you have 230 on your back but it will be a useless energy drain when you have 500. Might as well get in the habit now.

:13 - There's a ton of debate with head position among the big coaches. At the end of the day, it seems like the idea is that it doesn't really matter. Nonetheless, when I started getting my head back (as if i wanted the back of my head to touch the bar) I was able to get tighter. This does not mean that you raise your chin towards the sky, rather, you move your chin closer to the center of your body. It's kind of like you are trying to make a double chin for yourself. Give it a shot -- if it feels makes you feel tighter, than you may want to consider sticking with it. There's a multitude of very strong squatter that use a relaxed (neutral-ish) head positions as well -- go with whatever makes you feel tighter and stronger.

:16-20 - Here's were things kind of go a bit sour and you're not holding onto any tightness. Before you initiate any movement, you need to achieve tightness in your torso. This seems to be pretty common knowledge but for whatever reason, people screw up the execution. For whatever reason, there is a tendencies to 'tighten the core' by sucking in one's gut and trying to contract the muscles. Rather, one can get significantly tighter but taking in a lot of air and then pushing the abdominals out as if you were trying to make your belly look big. This is were a belt comes in -- you can push your stomach out against the belt and the belt will push back. Get a bet. Elitefts.com sells really get ones for about $70. Wherever you choose to get one from, I highly recommend a single-prong belt. I have a double prong from Elitefts and it's a unnecessary pain to get in and out of.

In regard to properly taking in air, a good drill is to try to stand in front of a mirror and take a deep breath. If your shoulders are raising up, you are doing it improperly -- keep working on it until you can 'breathe into your belly'.

:23 - Here's a pretty good indicator of losing tightness. You are starting to lean forward as you are coming up and your chest is getting closer to parallel to the ground. Also, you completely lose the tightness in your shoulders here. At this point, with heavier weights, you'd would have to get rid of the bar over your head and neck in order to avoid toppling over. With properly retracted shoulders, your chest will stay up and facing forward. Overall, your pattern at this point involves squatting down, elevating your lower body, and then asynchronously from your lower body, you're lifting your upper body to return to the proper position.

I can't see the ground but it looks like you have pretty good depth. Also, it's perfectly acceptable to allow yourself to rebound a bit with your hamstrings in the transition between going down and coming up. At higher weights, the rebound will be less pronounced because your descent will be slower.

In regards to breathing: I can't really tell what you are doing but with the squat, hold your breath throughout the rep. Releasing it on the way up is frankly ridiculous -- you are losing all your tightness and you might not be able to lock out at the top. Feel free to take a fresh breath at the top -- maintain your tightness though. With lighter weights, you can hold your breath through perhaps an extra rep or so, but with heavier weights, it's too possible for one's lights to go out before one realizes that they need a fresh breath.

Overall, tightness is the name of the game. Everything needs to be as tight as you possibly can get it --- your hands, upper back, belly -- you needs to feel like you are preparing to get hit by a bus. You'll know you are doing it properly when you feel spent after every set, even the light ones.

That's basically what immediately comes to mind. If you can get some clearer videos with a side view and head-on view, perhaps I'll have some more to say.
 
Last edited:
Bench

YouTube Video


I noticed that you 'favorited' Dave Tate's Six Week Bench Press Cure Video. With that said, I'm not really sure what the plan is in the video above. Perhaps you are using it as a tricep movement?

YouTube Video


At least you have your feet on the ground in this video. However, tightness is still the goal. If someone was to come over and nudge at you, you shouldn't feel like you can be moved. Between Tate's video linked above and his recent seven part "So You Think You Can Bench" series on EliteFTS, you can significantly improve your form. That link takes you directly to Part VII with links to the preceding videos. Start at Part I and work your way through it.

I'm basically going to end up more or less echoing what Tate says in those videos. Between Tate, Jim Wendler, and Mark Rippetoe, it's basically the same situation in the squat critique, it's just that I don't have short clips that are readily available to show you. Actually, if you check out the Video section on the Starting Strength wikia, you can get some solid information.

If you don't have bands (and even if you do), I prefer my 'crucifix drill' to rehearse achieving proper scapular tightness -- the band drill works fine too though.


Overall, casually laying on the bench isn't going to get the job done. Learn the proper way to get tight. As usual, feel free to ask questions.
 
I squat low as shit.

YouTube - ATG Squats

Video is 3 years ago when I lifted the first time, than I quit until 2-3 months ago, but I have not changed how low I squat.

The whole idea of not breathing during a rep kinda makes me tweak a little bit. I have learned it the way of exhaling as your pushing/pulling whatever it may be. I understand where your coming from with the "marathon running" idea, I never thought it was that fast haha. I don't like to use belts. I have two and they just bother me. I can tighten my core by flexing my abs and everything, I kinda do that when I fight.
 
By the way I literally just favorited the bench video about an hour ago. I also feel that if I were to bench like any normal powerlifter even though it's less distance moved it's less ROM. It doesn't make me feel right. I will work on changing it but it just bothers me.
 
Regarding the deadlift, it's a bit tough to see what's going on in this video. If you could put up a brighter video with a side view and a head on view, it would certainly be helpful. Perhaps you can take your weights outside?

Either way, most everything is going to come down to increasing your tightness.

From what I think I see:

It looks like you need to get your shoulders behind the bar. Retracting your shoulders will help. In the pull, if your shoulders are above or in front of the bar, you will not be able to effectively pull the bar backwards towards your body. Pulling backwards will allow you to use your entire body.

Also, you may or may not need to adjust your starting bar position (you might need to move it a bit further away from your body). I'm not sure though -- another video may be helpful.
 
you can do 400 in 3 wks i bet. good lift by the way. nice form.
 
I understand where your coming from with the "marathon running" idea, I never thought it was that fast haha.

in terms of that, i was just referring to there not being a need to walk so far away from the rack -- it's not an enormous game changer but taking four steps is just an extraneous use of energy.
 
Concrete is not level in a lot of areas which is why I need to feel the area first. It sucks =(. Regarding weights in the driveway, the driveway slopes and if I do it on the concrete idk if I will chip it.
 
Back
Top