09 May Deadlifting success

If you’ve followed any of my posts, you may have seen me complain about my deadlift. I’ve talked about how I haven’t made any gains in over a year because of injury and yada yada. Well….. I’m finally feeling good!! It’s taken a village, but it’s finally coming along. I haven’t felt confident with four plates on there in a long time. I used to always hurt myself going beyond 315, and even if I did without injury, I never felt a sense of safety if I were to push it and grind out a couple sets.

[wa-wps]

Now that my core and glutes are functioning the way they are supposed to (thanks to lots and lots of PT movements for the last 6 months), and now that my form is getting close to ideal for my leverages, I’ve got a whole new deadlift game.

The mental confidence to grind is such an awesome feeling, a prime example is this last workout. I worked up to a set of 405 for 5 leaving a few in the tank. Then I rested for a while and wanted to do a few singles to reinforce some confidence in it. After a few sets, I felt great and found the perfect groove, hit 4 of them, and then turned to my friend and had him start recording for another few, and even then I still left some in the tank.

 

I hit a set of 5 and then a few singles at 405 just to get more comfortable with the weight… and then I found a groove and just went with it. This is half way through the last set, reps 5,6 and 7 I think. Got a really good tip from @pauloneid to flatten out my back a little more, and once I did it got my weight back and the weights felt half as heavy. 405 may not be earth shattering, but it's a huge step to be able to deadlift confidently when fatigued and not hurt myself like I had so many times in the past…. Can't say enough about how helpful the 10/20/Life principles have been – namely strengthening my core, warming up well and taking things slow and steady. Also special thanks to pro camera man @sedivy94 #bodybuilding #powerlifting #powerbuilding #1020powerbuilding #1020life #powerrackstrength #teamprs #teamtucker #cleaneating #diet #fitness #fitnessaddict #fitspo #fitfam #健美 #举重 #锻炼身体 #减肥 #肌肉

A post shared by Tucker Loken (@tuckerloken) on May 7, 2017 at 6:28pm PDT

I’ve been training more bodybuilder style lately, starting with a machine first and then bar or dumbbell work after, and it’s been working well to warm me up before I move any weight.

last workout was –

5 mins on treadmill

glutes and core warmup – bird dogs, fire hydrants, planks

Lat pulldown 4×8-12

Chest supported Tbar row – 4×8-12 – assisted reps on final set

Dead lifts – top set of 5 at 405, followed by singles to work form… then a set of 7-8

Reverse flies 4×10-15

Incline DB curls 4×8-12 – these killed me afterwards.

DB hammer curls 4×10-15