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Shades - Linear/Single Factor 5x5 Progess

Shades McCool

Shades McCool

New member
Ok well after some reading I have decided to go with the Linear/Single Factor 5x5 (Intermediate) workout scheme this summer. I'd like to put on a good 10-15lbs at most and this seems like it would be the best scheme to do it.

With the goal of getting my speed back up to where it used to be strength will be needed. I haven't lifted total body like this since high school so this should be fun.

I'll be doing the test lifts to plug into the excel speadsheet next week as it my week of med school finals. I'll then start the program the following week. I have a NIH grant to do research all summer so I'll have plenty of time to lift.

The only modification to the scheme will be substituting power cleans in for the rows.


Oh here are a few stats to start with:
Height - 5'11"
Weight - 179.5lbs
Bodyfat - last tested at 9% but probably 10% now
Bench max - 315 (Thats the only 1RM I have as of now)
Goal - to add 10lbs and get my 40 yard dash around 4.7 or lower

Anyone have any advice or comments?!?
 
Just that the amount of weight you put on will be determined most by what you eat and not so much how you train. I put on a good 30-35 lbs in a few months with this program but I was also eating everything including pets and children.

I'd keep rows in there somewhere; even if you do them at the end of your workout for a couple sets of 8. Add a few lbs to the bar each week. Nothing stimulated growth in my back like those Pendlay Rows. http://www.elitefitness.com/forum/showthread.php?t=366601
 
Thanks, I'll see if I can get them in there somewhere. The reason for the sub is to get the explosion factor of cleans. You gotta love that!
 
I enjoy reading his threads about creating an explosive MOFO. I'll ask him for some insight on the actual sprint work I plan to do a few mornings a week.

Man, I was a 4.6 guy at 200lbs in high school and now that I am 23 I just hope I can stay consistently at 4.7. All I want it for is flag football! The QB has to be a running threat!
 
Explosive and reactive work (along with proper form) is great for increasing both VJ and sprinting ability. Along with that, just getting a better squat (usually effective up until 2xBW, then it drops off immensely) helps with those athletic abilities.

Check out Charlie Francis' forums, too.
 
Overall I am really excited about starting this scheme. I almost wish I had a shithole to dungeon in. Would go along with the overall nature of this workout.
 
:dance2: Hey Shades!

Looks like a solid starting place. I need to go look at your selected program a little closer tonite, but the goals are entirely doable.

Along w/ just the sprinting, are there any other sort of plyo-type training things that could contribute to the explosion thing?

What is your diet plan w/ this? That's where you'll get your first round of results -- a bulker would get you the mass, but I imagine you don't want to slow down as a result. Some balance of just enough but not too much?
 
Thanks for stopping by Sassy!!! I plan on doing a good bit of plyometric training along with the sprint work. I feel like I could put on a whole lot more than 10 pounds but I don't want to slow myself down either. I know that in the past I have been able to run sub 4.7 weighing between 195-200lbs.

As far as the dieting goes, it is going to be tricky. I want to stay as clean as possible. Whole wheat with lots of veggies, peanut butter (for the energy density), tuna, chicken, steak, eggs and protein are some examples of what will be on the menu. I think a good starting intake will be 2500 calories. It maybe a little low but we will just have to see how I react to the routine. I'll adjust it as I need to.

Once again thanks for taking an interest! That's why you're one of the best around here.
 
xblitz44x said:
A young man posts a shirtless picture and, like magic, Sassy appears! :elephant:
Click to expand...


Nothin' wrong w/ a little eyecandy mon ami.

;)

J/K -- I'll be interested to see how the 5x5 goes w/ the additional goal of staying fast on a sprint.
 
Well I just got back from the gym and oh what a day it was. Since I am starting the new workout in about a week, I decided to ease back into these lifts. So today I decided I would clean and deadlift.

I decided to start out with power cleans. I cannot tell you the last time I did these. Probably about a year. I have been doing some sporadic hang cleans though.

1st set: 135 x 5
2nd set: 175 x 5
3rd set: 205 x 3
4th set: 205 x 3

Not exactly thrilling but not horrible. I am just trying to get acclimated for next week when I try to get a good five rep max.

Deads....where the fun begins. I have always been a huge fan of deadlifts so the thought of doing them today excited me.

1st set: 225 x 5
2nd set: 315 x 5
3rd set: 385 x 5
4th set: 405 x 1
5th set: 425 x 1

I was so freakin' pumped. I haven't deadlifted with a barbell in about a year either. There is just something about picking something heavy as hell (at least for me) and dominating it. This is going to be awesome!
 
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Nice lifts. I agree onthe deadlifts, there is smething about picking up a heavy weight (for me) and lifting it.
 
I rarely ever get sore from conventional deadlifting. Sometimes if I switch to SLDLs my hamstrings get sore but I can't remember the last time my lower back was sore.
 
xblitz44x said:
I rarely ever get sore from conventional deadlifting. Sometimes if I switch to SLDLs my hamstrings get sore but I can't remember the last time my lower back was sore.
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I am guessing it has a lot to do with the fact that I haven't done them in a long time. After a couple deadlifting days I probably won't get sore. Now all I want is 500 lbs.
 
What is the general take on videos for some of the more important lifts? I can do it if people are interested in it. I am sure there are lots of form criticisms I could stand.
 
Shades McCool said:
What is the general take on videos for some of the more important lifts? I can do it if people are interested in it. I am sure there are lots of form criticisms I could stand.
Click to expand...


We have a vids thread on the board somewhere (it should be a sticky) , make the vid, post it up and people here will critique it. It can be really helpful.

Here is the deadlift video thread

http://www.elitefitness.com/forum/showthread.php?t=480119&highlight=deadlift+videos

And here's the video thread that should be a sticky.

http://www.elitefitness.com/forum/showthread.php?t=485189&highlight=videos
 
Shades McCool said:
Ok........back is sore........deadlifts while awesome, make you sore.....still awesome though.....
Click to expand...


Your body's way of saying "Great, why is it the brain gets to enjoy the thrill of the concept of the deadlift, but the body has to do all the work? SCREW YOU BRAIN!"



or something like that....


Awesome lifts for "the first day back" -- awesome!


I guess that's why you said "AWESOME!"


The Before pix:
...... :) ........
||||====||||


The After pix:

..........:fro: .........
|||||||====|||||||
 
Sassy69 said:
Your body's way of saying "Great, why is it the brain gets to enjoy the thrill of the concept of the deadlift, but the body has to do all the work? SCREW YOU BRAIN!"



or something like that....


Awesome lifts for "the first day back" -- awesome!


I guess that's why you said "AWESOME!"


The Before pix:
...... :) ........
||||====||||


The After pix:

..........:fro: .........
|||||||====|||||||
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Sassy, you're so right. My brain loved it while my body hated it at the time.

I will say this though. I had been using a body part splits workout for a while so this was the first time in a while that I really felt like falling out and was short of breath while I was working out. I forgot how much I missed that feeling.

As for the lifts, I have no clue where they came from. When you look at me you would think that there is no way he is about to deadlift that. I honestly don't understand how it happened. My wheels aren't very impressive right now so I thought there would be no way I would get those weights up. While I know they aren't super impressive, they put a smile my face. Makes me want 500 as soon as I can get it.

I'll try to get a video of me doing something this week. I don't know what lift it will be but it will be something.
 
That's awesome! That is why I love to lift instead of cardio. I hate friggen cardio. But I could mess around in the gym all day. Leg day -- my lower back keeps me from doing anything impressive in squats & DLs, but I get on the hack squat & the leg press -- I do 2 super sets of hack / leg press of 3 sets each, around 10-12 reps, first w/ a wide leg stance & then a close stance. I pushed 14 plates (14 x 45) on the leg press the other day on a close stance for 10! My left hip hated me but I did it and it was awesome! But what I *NEED* is more cardio and not the heavy lifting.

But to your point -- I think strength is maybe a greater thing than "size". And if you can pull that sort of weight & still run a very speedy sprint, that is really awesome! From talking w/ my friends who have always been hardcore in their view about "Can't get big enough, can't get strong enough" - -they now tell the younger guys - "You don't want to be 300 lb at age 22 -- the girls don't like that & its not a healthy way to go thru your life as you get older." Very good advice!

DYING to see some video!
 
Ok I went and did some more tune-up work for the new routine.

Incline Bench
1st set: 135x5
2nd set: 185x5
3rd set: 225x5
4th set: 245x5
5th set: 250x5

Incline felt really good today. That's the highest weight I have done on incline as I have usually been doing incline after 5x5 on flat bench (not much left in the tank at that point).

Cleans:
1st set: 135x5
2nd set: 175x5
3rd set: 205x3
4th set: 205x3

Cleans 205x3 6-03-06

I know my form leaves a lot to be desired, so I took the digital camera and got some video. I feel like I have a hard time bending my knees at the end of the lift to catch myself. I also feel like I might be coming too far away from my body. Give me your opinions/advice.

Rows:
1st set: 115x5
2nd set: 135x5
3rd set: 155x5
4th set: 175x5
5th set: 155x5

Rows 175x5 6-03-06

This is my first time really doing rows at what is supposed to be 90 degrees. I have no clue on my form and could really use some opinions from you rowing fools.

Overall it felt pretty good and I really can't wait to get some good five rep maxes to get started with the routine the week of June 12th.

Let me have it!
 
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I'm gonna hold my comments on form - I can barely support myself on a row unless on the Smith machine (lower back). One question I might have is about how long one would choose to hold at the top -- This is definitely easier on the Smith machine, but I tend to hold it for a 2 ct on the top.... I guess I also dont' go at a full 90 degrees either.
 
IMHO Cleans look extremely well done.

Rows... reeeeeally depend on specific goals... explosive & power; you've got the form down for that :)

Great lifts broseph, look forward to seeing your progression :coffee:
 
Rows look real good to me,too. For some reason, there's always a bit of discussion as to the best way to do these. I think if you've hit your target group dead on and it feels 'natural' then you're doing them right.

Having said this, I'd still recommend looking at the Pendlay Rows link in the Training Information Vault. I think these are much more than a fad improvement in technique. Even if you don't like them they give you great feedback as to whether or not you're maintaining a 90 deg. angle.
 
 
Those were powercleans, since you lifted straight up to your shoulders. For a clean, you would have lifted the bar lower and quickly dipped yourself under it to the position at the bottom of a front squat, then stood up as per a regular front squat.

Either way, your form looks good on those and the rows too!
 
Very nice start man! It's nice to see someone w/ the balls to post up honest vids. You've got a real solid foundation and your strength is going to skyrocket on this program.

When I clicked on the row vid, I saw the hammer strength machine and was like, "Oh no, this kid is going to do hammer strength rows." LoL All those pretty machines around you and you just use a barbell? LoL 90% of the people in your gym don't know what the hell a powerclean is and think BB rows will ruin your lower back. Nice work.

Your rows look good. One thing you "might" want to try for, is trying to squeeze/arch the upper/middle back at the top and pull explosively from the floor (i.e., deweight the bar each rep, then pull explosively w/ the lats and try to arch the upper back at the top). Arching the upper back (lower back stays steady) pulls the shoulders kind of back toward the hips, which really makes your lats work. Overall though, looks real good to me. Nice job.
 
I agree with proto, you should pull EXPLOSIVELY from the floor, deweight each rep. You are limiting your range of motion as well by going to mid-shin. Other than that everything looks great!!
 
Nice vids Shades!! Looking good!!


icon_cool.gif
 
Rows look pretty good. You're pulling explosively and keeping your back close to 90 degrees.

The big thing, as others have mentioned, is that Pendlay (never heard of that guy :rolleyes: ) Rows are done with be bar deweighted on the floor between reps. Bend your knees a bit so you can do that, and keep your back angle and bar acceleration like they were in the vid and you're in good shape. DJ already provided the links I would've directed you to - definitely read through them, especially the Midwest Barbell one.
 
OK kewl stuff - i been edumacated as well--- what I'm doing w/ my rows is completley diff than what shades is doing here & w/ diff purposes in mind. (no shit sassy, what other conclusions does your indepth analysis bring you to...?)

Anyway -- this is going to be a great addition to the lifting board and the videos are fantastic for those of us looking to learn a little more about a different approach.
 
Ok well I will definetly be trying the deweighted rows this coming week to see if I can tell a difference between the two.

I am also trying to decide the best way to use rows and power cleans. At first I was going to substitute power cleans for rows but now I have decided I like rows and would like to keep them in there if at all possible.

I will also be trying to get as many videos as I can. You Tube is great because I don't have to worry about hosting them myself. I'll probably get videos of most lifts and anything else anyone requests.

Thanks for the support and advice!
 
hey there! just read through your new journal real quick and looks like you got a great starting base already... and nice videos too ;)
 
Sassy69 said:
OK kewl stuff - i been edumacated as well--- what I'm doing w/ my rows is completley diff than what shades is doing here & w/ diff purposes in mind. (no shit sassy, what other conclusions does your indepth analysis bring you to...?)
Click to expand...
^^ exactly ... :) Goal specific I say, b/c I do my rows the same as you Sassy Pants

Dr. Shady :D - You know what I think, but I wanted to say I think the guys got you on the right path with the suggestions ... they are very helpful and I really love reading the weight training forum these days. Your thread & vids will be a great addition. I'm glad you made it back.

IMO I think your form on both is great ... you have some impressive lifts. Keep up the great work, knowledge is abundant here :) Soak it up like a sponge
 
Shades, on the power cleans, the catch is a front squat above paralell, usually a quarter squat is all that is necessary.....but that is the 'power' position, hence the term power clean. A full clean also called a squat clean or a clean or olympic clean is caught in the full, deep front squat position. I just wanted to say that so you know that all you're doing to receive the weight is dropping into a front squat, in the power version of the lift, it is a high front squat.

Your pull looked pretty good, which means the rest won't be too hard to fix. But, you look like you're reverse curling with the elbows and arching your back to catch, and standing on the tip toes to catch as well.....plus all this is done way, WAY too slow. The pull from the floor is good, nice and smooth, from the vid it looked like you were shrugging and reaching full extension, all good things.....but after this is where you need a little form adjustment. At the height of the pull/full extension, you just violently whip the elbows around as you pull yourself under the bar in a front squat, it is explosive and FAST.....in power cleans you use a weight you can catch high in the 'power' position, in a squat clean you can go heavier because you only need to pull the bar high enough to get under in an ATF front squat.

I hope that made sense. I'd also suggest posting a vid as a separate thread and trying to call out Glenn P's attention as he is obviously much more qualified than I am to give critique.

The good news is that is 205 being cleaned entirely too slow with an incorrect catch.....so that means you're pretty damn strong......if you get more snap and WHIP the elbows around as you VIOLENTLY pull yourself under the bar in about a 1/4 front squat, you could 'instantly' add 50lbs to that.
 
Also, I was kind of all over the place, you should be on your toes at the height of the shrug....then you pull yourself under.....you shouldn't rise onto the toes to rack the barbell.

Again, if anything I posted didn't make any sense, I can reword it all.....I was kind of typing as I was trying to remember the vid.
 
Thanks man, I could tell while I was doing the lifting that the top felt slow and that I wasn't getting under the weight enough. I'll try dropping down and tinkering with a lower weight to get the form and explosion down. I'll post another video when I think I have improved.
 
Clinical Nutrition final down, now Behavioral Sciences and Neuroscience left!

Edit update: 98 on the clinical nutrition final
 
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Here is another tune-up workout getting ready for the 5x5 workout.

Bench
1st set: 135x5
2nd set: 185x5
3rd set: 225x5
4th set: 255x5
5th set: 275x5

My flat bench has never been impressive.

Squat
1st set: 135x5
2nd set: 185x5
3rd set: 225x5
4th set: 275x5
5th set: 285x5

This is the first time I have ventured back to the squat rack in a while. It is actually embarassing to say.

So now I have all my baseline five rep maxes to start the new 5x5 program off with.

Deads: 385
Bench: 275
Squat: 285
Power Clean: 175 (probably more - I'll test it out again before I start next week)
Incline: 250

Ok by the end the summer my goals are:
Bench: 300
Squat: No clue
Deads: 430
Incline: 280
Power Clean: No clue

I may have undershot some of these goals because I really don't know how my body is going to react to this workout. Hopefully I'll be able to attain these and maybe more by September.

Any thoughts?!?
 
Thanks guys, I really feel like I will pull down 5 rep maxes higher than my goals. I honestly didn't know how my body would react to this new workout so I didn't even know what my goals should be. We'll just have to see.
 
Given that you haven't done much squatting or pulling recently, those will likely fly up. This program is based on consistent, relatively small increases, and one of the best ways to blow it is to mess up your progression by trying to make jumps that are too large. But with that said, I think the average of 5 pounds/week you have for your deadlift is on the conservative side of what you can expect for deads/squats.
 
I say to keep your goals where they are. If you can consistantly add 5 lbs per week for 8 weeks that's 40 lbs. If at the end of your training cycle you feel like you can keep increasing the weights, by all means, keep at it until you hit a wall. The sky is the limit... well, almost.
 
Just had another kick-ass tune up workout!

Power Cleans:
1st set: 135x5
2nd set: 175x5
3rd set: 195x5
4th set: 225x1
5th set: 235x1

Form still needs work but I could feel the difference after just getting to do it a few times.


Deads:
1st set: 225x5
2nd set: 315x5
3rd set: 390x5
4th set: 430x1 (New 5-rep max)
5th set: 445x1 (New 1-rep max)

All I can say is that deadlifting is my new favorite thing to do. Man I think I am just built for deadlifts or something. It feels so natural. Not hurky or jerky. I love that lift!!

Everything still looks like I'll be starting the 5x5 next week.

Comments as always!!
 
Shades McCool said:
One test left and I am done with the first year of medical school. Bring it on neuroscience!
Click to expand...
Congratz! It always feels good to put great accomplishments behind you :) ... NIIIIICE Dead PR too!!
 
Strong pulling.....with that type of pulling power, I think a 300 power clean is very realistic this year for you once you start whipping those elbows around and pulling yourself UNDER the weight.
 
BiggT said:
Strong pulling.....with that type of pulling power, I think a 300 power clean is very realistic this year for you once you start whipping those elbows around and pulling yourself UNDER the weight.
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I really need some work with someone who can help me with that. I was taught wrong when I was younger (6th grade) and it is damn tough for me to correct it. You really think I could power clean 300 with enough form correction and work with the new form and of course...time?
 
Yeah, absolutely....you have the requisite pulling power.....and if you caught that 235 the way you did those cleans in the vid, which is way too slow and flipping the arms,and coming off the ground at the catch, instead of whipping the elbows and pulling yourself under as fast as humanly possible into a quarter or so front squat, I have no doubt in my mind you could clean 300lbs within a year easy.
 
Well I better start working on:
1. Whipping my elbows
2. Getting under the weight

Any tips on how to do that besides practing in front of a mirror at the gym.

PS. You are a ton of help and knowledge.
 
Try this.....take a bar, just an empty bar, then rise onto your toes and shrug and keep the arms straight.....from that point (on your toes with your shoulders shrugged) pull yourself down under the bar into a full front squat, and as you pull yourself under whip the elbows around like your life depended on it.
 
Ok guys I finally got to start the 5x5 workout. I did my first workout with my brother in Auburn and boy has he really put on some weight. Now on to the workout!

Squat
1st set: 135x5
2nd set: 165x5
3rd set: 200x5
4th set: 230x5
5th set: 265x5

All sets felt great. The last set was just a tad bit slower than the others but overall they felt great.

Bench:
1st set: 135x5
2nd set: 160x5
3rd set: 190x5
4th set: 225x5
5th set: 255x5

Bench went very smoothly with no problems at all.

Rows:
1st set: 90x5
2nd set: 110x5
3rd set: 130x5
4th set: 150x5
5th set: 170x5

Ended with abs and hypers.

All in all this day wasn't very taxing but I am smart enough to know that in a few weeks this workout is going to be TOUGH. I cannot wait for that too.

Official weigh in put me at 184.5lbs. I am going to GROW. I have a lot of weight that I can carry just in my legs. It is going to be interesting how this turns out.

I will also be doing agility, speed and some endurance (timed 110's) three mornings a week.

As always, send me your comments, questions or suggestions!
 
u running on a track or on grass or...?

also, whats your experience doing sprints/agility work while doing a taxing 5x5? doable? I always find myself getting to worn down...
 
I'm running in grass. I am mainly working on agility type movements for flag football. Lots of getting to a spot quickly and cutting and turning it upfield. I am not going to let it affect the lifting. If it does, I'll cut back some.
 
Got a good day of lifting ahead of me today and I think I'll try getting some deadlift videos for fun. I love being done with school!
 
mm107 said:
AHHH Vaction!!!!!

Ya get some Deadlift vids up, i really love mine. Even tho thier not much, i love em.

Also, i would like to know the numbers u started with?

Keep it up bro, im subscribed over here, so ill make sure to drop in daily
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I brought the camera but the battery was still in the charger so no deadlift vids from today....I am a moron.

My starting numbers (5 rep maxes)....
Bench - 275
Incline - 250
Squat - 285 (sad)
Deadlift - 390
Row - 190

What are we close on? Maybe we could push each other via a friendly competition...
 
Wednesday 6-14-06

Squat
1st set: 135x5
2nd set: 165x5
3rd set: 200x5
4th set: 200x5

Squats were easy but I know I will not have very many opportunities to say that.

Incline Bench:
1st set: 145x5
2nd set: 175x5
3rd set: 205x5
4th set: 230x5

Last set was somewhat tough. I wasn't taking too long of a break at all between sets so next time I might slow it down a tad bit.

Deads:
1st set: 225x5
2nd set: 275x5
3rd set: 315x5
4th set: 360x5

Last set was pretty rough. I have never really deadlifted and squatted in the same day so I think that is something I'll have to get used to. This workout is going to be a beast after week four....

I then did some hanging ab work and went home.

As always, questions, comments, problems or solutions?
 
Friday 6-16-06

Squat
1st set: 135x5
2nd set: 165x5
3rd set: 200x5
4th set: 230x5
5th set: 270x3
6th set: 200x8

Bench
1st set: 135x5
2nd set: 165x5
3rd set: 190x5
4th set: 225x5
5th set: 260x3
6th set: 190x8

Rows
1st set: 90x5
2nd set: 110x5
3rd set: 135x5
4th set: 155x5
5th set:180x3
6th set: 135x8

Dips: 3 sets of BW+45x8
Barbell curls: 115 @ 3x8
Tricep extensions: 3x8

All in all a good Friday workout. Can't wait for things to get a little more intense. Any comments, questions or advice?
 
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Monday June 19th, Week #2

Squat
1st set: 135x5
2nd set: 170x5
3rd set: 205x5
4th set: 240x5
5th set: 270x5

Bench:
1st set: 135x5
2nd set: 165x5
3rd set: 205x5
4th set: 230x5
5th set: 260x5

Rows:
1st set: 95x5
2nd set: 115x5
3rd set: 135x5
4th set: 160x5
5th set: 180x5
 
Things are looking good! Your bench numbers are pretty big compared to that row! LoL Is this your first time rowing? 180 isn't "light" or anything but it's quite a bit below your bench. That's good if you're going for the hunched-over look. Lol j/k

How are you liking the program?
 
Yeah I have just really started rowing NOW. Besides that, I love the program. To be honest, so far it hasn't been all that challenging but I know that will start to change once I get to week four and beyond. There is no telling how much stronger I could get and that really excites me.
 
No question about it. You're already pretty strong and this program will definitely push your numbers up if you follow it and don't go overboard/F it up. It's a pretty basic program so if you stick with it and pay attention to what you're body tells you, your numbers should go up. And that's coming from a guy who is generally weak and really has to struggle to add weight/strength.

Your row is going to take off. It always does after an initial acclimation to the JS rowing.
 
Oh I am following it to a T. I am also eating bigger but healthier at the same time. I can already see my legs starting to come back. and I weigh 185 now.
 
Are you checking your sprint times yet? I had the same comment about the rows, but it all looks solid - so you should be seeing a hyuge jump up when you hit week 4?
 
Sassy69 said:
Are you checking your sprint times yet? I had the same comment about the rows, but it all looks solid - so you should be seeing a hyuge jump up when you hit week 4?
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I have been going out and running distances for time. I had no clue what the distance was - the other day best guess (90 yards) - but I kept the times under 12 seconds and had one minute rest between each rep. I did eight and I did them after my Monday workout. I am still going to give myself time before I start opening the throttle up all the way.
 
Wednesday 6-21-06

Squat
1st set: 135x5
2nd set: 170x5
3rd set: 205x5
4th set: 205x5

Incline Bench:
1st set: 150x5
2nd set: 180x5
3rd set: 210x5
4th set: 240x5

Deads:
1st set: 230x5
2nd set: 280x5
3rd set: 325x5
4th set: 370x5

There is the latest installment of videos by me.

Hit me with any pointer, advice, critique, question or comment you like.
 
Sassy69 said:
*got popcorn, waiting thru the previews*
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lol sassy ...
:wavey: Sup Doc

You commented before on the last set of deads being pretty rough, having never really deadlifted and squatted in the same day. How did it go this time?

:)

Nice vid.
 
*Bunny* said:
lol sassy ...
:wavey: Sup Doc

You commented before on the last set of deads being pretty rough, having never really deadlifted and squatted in the same day. How did it go this time?

:)

Nice vid.
Click to expand...
This time it felt much much better!!!!!
 
Nice job! Honestly, that pull looked very natural, like you're a good, strong puller. I'm guessing you can hit 500 before too long.

If you want more people to critique, start a new thread that is just about your vid. You'll get more views.

Seriously though, that looked very solid, IMO. Only thing I could say would be, maybe your hips come up too fast b/c you wind up using mostly back on some of those reps, but many people pull exactly like you do (incl. strongmen, PL's, etc.). So, I don't think you've got any major issues. Maybe try to have hips/shoulders coming up at the same rate of speed on all 5 reps. Very natural overall though, IMO. Nicely done. Now post some squat clips!
 
Protobuilder said:
Nice job! Honestly, that pull looked very natural, like you're a good, strong puller. I'm guessing you can hit 500 before too long.

If you want more people to critique, start a new thread that is just about your vid. You'll get more views.

Seriously though, that looked very solid, IMO. Only thing I could say would be, maybe your hips come up too fast b/c you wind up using mostly back on some of those reps, but many people pull exactly like you do (incl. strongmen, PL's, etc.). So, I don't think you've got any major issues. Maybe try to have hips/shoulders coming up at the same rate of speed on all 5 reps. Very natural overall though, IMO. Nicely done. Now post some squat clips!
Click to expand...
Maybe I am meant to be a puller...who knows. I just love deadlifting.

Seriously, I will try and work on doing a little more of the work with my legs than doing so much with my back.
 
Shades McCool said:
Maybe I am meant to be a puller...who knows. I just love deadlifting.

Seriously, I will try and work on doing a little more of the work with my legs than doing so much with my back.
Click to expand...

Yea, same here, i LOVE deadlifting (this is what is gonna help me beat you to 500 lol).

Yea, u do look like u were meant to be a puller, some people have it, some dont.

Shades, have you ever done lockouts, with bands or the cables? really will help with the lockout part of the lift. Also, since ur on the 5x5 i know u dont have too much to play with, but another good DL excercise is to START standing on mats, maybe like 3 mats piled up. So basically, the DL starts alot lower then the normal, helping the lower part of the lift.

BTW, dont listen to the tips, i wanna be able to atleast hang with you at 500 lol, jk. Thank god i got a fellow DL lover here lol (now that sounded rainbow:)
 
mm107 said:
Yea, same here, i LOVE deadlifting (this is what is gonna help me beat you to 500 lol).

Yea, u do look like u were meant to be a puller, some people have it, some dont.

Shades, have you ever done lockouts, with bands or the cables? really will help with the lockout part of the lift. Also, since ur on the 5x5 i know u dont have too much to play with, but another good DL excercise is to START standing on mats, maybe like 3 mats piled up. So basically, the DL starts alot lower then the normal, helping the lower part of the lift.

BTW, dont listen to the tips, i wanna be able to atleast hang with you at 500 lol, jk. Thank god i got a fellow DL lover here lol (now that sounded rainbow:)
Click to expand...
I haven't ever really done lockouts for any length of time. As for the mats, we don't have any in the country club of a gym I workout in. They would help because my guess is that when I fail, it won't be on lockout it will be on getting it off the floor. My lower back loves the lockout but my legs don't like to help with the pull off the ground.
 
Shades McCool said:
I haven't ever really done lockouts for any length of time. As for the mats, we don't have any in the country club of a gym I workout in. They would help because my guess is that when I fail, it won't be on lockout it will be on getting it off the floor. My lower back loves the lockout but my legs don't like to help with the pull off the ground.
Click to expand...


Exactly, thats what the mats are for, helping the bottom part of the lift. Yea i figured u dont need help on the lockout since u look solid.

My trouble is always off the floor, never in the lockout either.
 
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