my Deadlift at BS
frappfrivan
Posts: 270
pa correct naman mga boss dko alam kung tama form ko sa DL 3rd week ko na sa bs 5x5 170lbs DL ko kanina pero na coconfuse ako sa form ko.
Comments
Damot! lol
Sabay dapat bro hinde mauuna pwet kaya tuloy nakukuba ka delikado yan.
To add, as per sir DS told me.. Think of it na you push yourself/heels to the ground then lower your butt at start.
Use the hams and calves on the start of the pull.
Lagay mo sa tyan yung hangin para matic naka arch back ka.
Kasi pag nagbadstart ka, hindi mo ma-achieve yung full lock out kaya parang hindi ka nakastanding position during the end of the pull.
This. ^
Btw this is why belts were created haha! No offense meant - just sayin' wow you need to practice your form on deads freind before you fuck up your back. You are using all back and no legs. Bend down at your knees MUCH more and drive with your legs in the start of the pull.
Solid advice bro. I think he should even cut back back more on the weight to practice perfecting his form. If that vid is 170 or 180, then he should be practicing on perfecting form with a very light weight not even close to being a workset - like 100-120 lbs perhaps. Then gradually increase the weight ONLY if his form remains good.
Just my take
But IMO might be higher, especially when correcting form issues...
I have that same poundage then, 180lbs DL @ WEEK 1, on very first regimen — Eclipse BS5x5. I was very skeptical with my DL, especially with the lower back form issue. Dahil beginner pa ako, at naka-stick yung mindset ko sa "Practice Proper Form First!", I had to drop to 130lbs. 9 Weeks later I was back beyond the 180lb poundage. It takes time, pero darating ka din doon...
BTW, practice lower back arch. Especially when you're using something like 5x5 prog, crucial 'yan sa mga lifts doon...
bago ako mag DL..
nag warp up set muna ako ng 25% x 5 for 2 sets..
then jump ako ng 40-50% x 5 for a set..
bago ako mag jump sa workout weight ko..
Nakatulong saking ung warm up set ko para i correct ung form ko..
Para pag dating sa workout weight ko.. paraktisado na ung form ko..
Nakakatulong din sa pag ayos ng form ko ung tamang pag hinga.. )
Just my 2 cents..
My stats 7 week at BS.
Bench: 100x5x5
Squat: 140x5x5
Row: 140x5x5
Deadlift: 200x5x5 crucial sakin tong part na toh rest ko per set is is morethan 5 min
Military press: stay at 75x5x5
Pull up: 10x5x5
eto ako nug 1st MO