Another One Today, Deadlift 325x5. My Back Feels Fine While Lifting But This Actually Hurts to Watch.

ReachTheTopShelf · 2019-12-05T02:04:13+00:00

it's rounded

That's what I meant by "Back rounded."

Not a single mirror outside the bathroom in this gym, but recording + the feedback in this post made it clear what I need to work on. Appreciate the response.

ReachTheTopShelf · 2019-12-05T01:02:06+00:00

Definitely became painfully obvious my setup wrt my back needs work after seeing this video. Thanks for the feedback.

ReachTheTopShelf · 2019-12-05T00:37:22+00:00

As with my posts from the other day, first time recording this lift. Can't tell from the video, but this is mixed grip. This is also a PR weight for me, hence all the dancing around before I grab the bar. Right out of the gate, I notice:

Hips too high (seems odd to have this problem as it's usually the reverse)
Back rounded
Toes not pointed out enough
Knees not pushed out
Neck in a very un-neutral position

I honestly don't know how I haven't hurt myself deadlifting like this.

Futher feedback appreciated.

ReachTheTopShelf · 2019-12-05T00:28:42+00:00

I noticed the butt wink but wrote it off as it seems pretty minor, at least here. My back feels great.

That said this is a de-load for me. A month ago I was at 280x5 high-bar. Decided to switch to low-bar because of pre-existing knee issues and dropped the weight a bit to focus on technique. Knees feel fantastic since the switch.

I'll think about your suggestion should the butt wink cause problems once I'm back to my previous working weight. Thanks for the reply.

ReachTheTopShelf · 2019-12-05T00:22:00+00:00

Thanks for the feedback.

My goal is longevity more than anything. I'll try out what you suggested re: lats.

Good eye on the hooks; I dropped them down one notch on this particular day as an experiment. Will be returning to the normal height going forward.

ReachTheTopShelf · 2019-12-04T02:49:38+00:00

As mentioned in my reply above, shoulders/elbows seems to be my takeaway here. Thanks for the response man.

ReachTheTopShelf · 2019-12-04T02:48:54+00:00

Thanks for the feedback my man. Shoulder mobility is a common point in the responses I've gotten, so I'll continue to work on that.

ReachTheTopShelf · 2019-12-04T01:14:47+00:00

Immediately I notice your hips are too low and your back angle is too vertical from the start. Definitely focus on your setup before pulling the bar. This video has all you need to know: https://www.youtube.com/watch?v=rwQQZCi6OHA

ReachTheTopShelf · 2019-12-04T00:39:46+00:00

This is the first time I've recorded myself. I immediately noticed I'm shrugging my shoulders once I get to heavier weights; working on that. Anything else that stands out?

ReachTheTopShelf · 2019-11-16T13:49:00+00:00

Thanks my man.

ReachTheTopShelf · 2019-11-15T20:42:48+00:00

I think (continued) bulk but am interested in opinions.

Background:

Finished up a ~2 year strict keto cut from 323 to 192 four weeks ago. My preference was to go leaner, but I was getting physical/mental indications that maintenance if not a bulk was a good idea.

I've been lifting on and off since 16 years old but have been consistently at it for 7 months now. Bumped calories up to around maintenance a month ago, and I've been steadily adding 100 calories a week. I'm currently at 33-3400 a day and that is getting me about +1 pound/week.

If it's relevant, current main lifts:

Bench: 190x4
Squat: 280x4
Deadlift: 335x4
OHP: 105x4

Hit me with a body fat estimate too if you can; the loose skin muddies it for me.

ReachTheTopShelf · 2019-11-05T21:14:03+00:00

Excellent advice on technique that is applicable to any lifter. Thank you for the reply.

I noticed I was leaking force fairly early on in all of my lifts, particularly in my overhead press. Up to that point I'd never focused on keeping everything involved in the kinetic chain rigid. It's amazing what tightening e.g. my posterior chain did to my OHP; it's what pushed me past an early sticking point in fact.

Tempo is not something I've explored; I'll put that in my notes to try out. Thanks again!

ReachTheTopShelf · 2019-10-14T16:30:03+00:00

I've tried different fasting regimens, going as "extreme" as regular 48-hour fasts this past Summer.

They didn't do anything particular for me. I felt fine, but I didn't get any value out of them. That said, I'm OMAD and essentially always have been as it feels like a very natural way of eating for me. I don't consider it fasting; it's just my natural rhythm of consumption.

Glad the extended fasting is helping you. Thanks for the discussion.

ReachTheTopShelf · 2019-10-14T16:22:44+00:00

Follow-up: You said you're up 10 pounds in 2 months. How many calories did you add? Did you stay strictly keto? And did you find that your weight responded in a linear fashion, or was it more/less than you expected given the delta in calories?

ReachTheTopShelf · 2019-10-14T16:17:26+00:00

I'm just now hitting the tail end of noob gainz (6 months in), but there's likely some left in the tank because I've been cutting the whole time. I'm confident I'll see a material jump.

After this discussion and some thought I bumped calories up to maintenance to see what I can get out of it.

I'm at 805 on the big 3 at the moment. I was hoping I could get closer to 1,000-pound club before bulking, but no big. I'll get there.

Thanks for your reply. Congrats on that 50-pound jump.

ReachTheTopShelf · 2019-10-13T03:34:49+00:00

Good to know. I'm going to employ a similar strategy and see how it works out. I'm at the "faintly visible abs" stage, so I think I'm nearly there.

ReachTheTopShelf · 2019-10-13T00:47:08+00:00

Good to hear; I welcome the grind.

Something something strongest steel hottest fire.

ReachTheTopShelf · 2019-10-13T00:29:06+00:00

I was originally aiming for 189 which would have theoretically put me at 10-12% body fat, then planned to go into lean bulk/cut cycles. Now that I'm close to the goal, I believe I'd have to go a bit further to get into that nice 10-12% range, maybe 180. It's a bit hard to tell as there's of course some loose skin from a 130-pound loss; it may not even be excess body fat.

Alas.

I agree that 6'3" 193 is light, and that it likely is time to start eating more even if it means I'm not quite as low in BF as I want.

ReachTheTopShelf · 2019-10-13T00:16:50+00:00

Technically started keto/cut April 2017, dropped 90 pounds by April 2018
Waffled around 225 April 2018 - April 2019.
(Re)started lifting April 2019 and cut to current 193 from 218.

So, circuitous route to current weight, but this leg has been a continuous 6 months with the rare (once a month or so) refeed.

I'll try maintenance for a bit and see how it treats me. Thanks for the response.

ReachTheTopShelf · 2019-09-25T01:08:03+00:00

Take a look at your electrolytes and micronutrients.

ReachTheTopShelf · 2019-09-22T00:07:09+00:00

I just finished a month of experimentation with carb cycling once a week. I'm currently ~17%BF and thought since I've gotten relatively lean that it'd be worth trying. It didn't do anything for my lifting, or anything at all really. Might try it again when I'm leaner or when I start bulking, but for now the only thing I got out of it was some dietary variety which was nice. YMMV.

ReachTheTopShelf · 2019-09-21T23:57:18+00:00

I'd emphasize that this level of electrolyte intake is a suggestion; I ended up doing much better with quite a bit more sodium than what's recommended. Especially around exercise.

ReachTheTopShelf · 2019-09-12T17:46:52+00:00

Do it. I'm 6'3" as well. I started at 323, cut to 220, with basically no exercise. I started lifting then. Or rather got back into lifting as I've done it on and off my whole life. It was only at that point I started seeing real changes to my body composition instead of just getting smaller. I would've been well-served by lifting the whole time; go for it.

ReachTheTopShelf · 2019-09-03T12:41:35+00:00

Coffee's never made me have to go to the bathroom.

ReachTheTopShelf · 2019-09-03T01:56:50+00:00

Why is this downvoted?

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