Tuesday, January 02, 2007

Deadlift PR and setting goals for 2007

Deadlift:
4 x 275
2 x 315
1 x 365
12 x 225

Here is the video of the lifts.

The form on these looks more like SLDL. If anyone can give me pointers on how to make the lift easier that would be great.

The goals I have for 2007 are:

1) Get my Deadlift PR to match or exceed my Bench PR
2) By year end 2007 I would like to get my Bench PR up to 435 (which also means my Deadlift PR is at least 435)
3) Lift no less than three times per week, unless recovering from an injury or tapering.

3 comments:

Jason said...

A few tips to try in your Deadlift. If you want lots of lower back then keep things the way they are now but if you want more legs and thus more weight try these tips.

I am not all that flexible so I do them Sumo style. This allows me to get deep and use lots of glutes. In the Sumo style take a wide stance and slightly angle your feet out.

One thing I could see is that you allow your hips to lift before your shoulders. The angle you have when you start your pull should be the same when the bar is at the knees. As I took a look at you lift I could see that the hips were the first to move. What I like to tell clients that seems to help is to think of the bar as something that cannot move. Now that you have something fixed and solid to grasp use that tho push the floor away from you.

Hope it helps.

Nice goals for 2007. It is nice that you put them out there, the first step in goal setting is putting them to writing.

Jason

Powerlifter1974 said...

Gords,
Good Luck on your goals, they definitely look achievable.

For that DL I would recommend speed DL's at around 50% of your Max, perform between 8-12 singles. total resets between reps and really concentrate on the hips down and pulling up and to the back. Try to get the shouldes behind the bar for this.

Cycle the percentages over 3 weeks from 50-60% then take a week off and repeat, and if your having one of them days, go for it and see what you can do. These can be done on a separate day or after your squatting. the sheer repetition of this will help to cement your form and put some pounds on that DL.

Really hammer the form, and do not start with the hips. This is causing your shoulders to get too far ahead of the bar and turning it into a SLDL.

Break the bar from the floor with your legs and really concentrate on shooting the hips forward at the transition which will give you a powerful lockout.

Use your video and do a side shot to tell if your hips are first. This will help you greatly and show you where your form is at.

Not sure if you were even looking for advice but oh well, its already typed and i am a lazy powerlifter, so deleteing this is out of the question!!!

Again, good Luck and go hammer them goals!!

Powerlifter1974 said...

Gords,
Good Luck on your goals, they definitely look achievable.

For that DL I would recommend speed DL's at around 50% of your Max, perform between 8-12 singles. total resets between reps and really concentrate on the hips down and pulling up and to the back. Try to get the shouldes behind the bar for this.

Cycle the percentages over 3 weeks from 50-60% then take a week off and repeat, and if your having one of them days, go for it and see what you can do. These can be done on a separate day or after your squatting. the sheer repetition of this will help to cement your form and put some pounds on that DL.

Really hammer the form, and do not start with the hips. This is causing your shoulders to get too far ahead of the bar and turning it into a SLDL.

Break the bar from the floor with your legs and really concentrate on shooting the hips forward at the transition which will give you a powerful lockout.

Use your video and do a side shot to tell if your hips are first. This will help you greatly and show you where your form is at.

Not sure if you were even looking for advice but oh well, its already typed and i am a lazy powerlifter, so deleteing this is out of the question!!!

Again, good Luck and go hammer them goals!!