Right on

Do you find your dl form deteriorates quickly with reps or do you just get tired and have to stop? I find it quite difficult doing more than like 1 rep (ded srs)

Fuck yeah I do, lol.. I never stop, I just stay conscious of my lumbar position and push through. Worst case for me is I'll cluster my pulls, so I'll reset after each pull.

I think my problem is core strength, remedies are a fuck load of heavy front squats and lots of ab work.

why do you think its core strength?

If you're rounding over with say 405 lbs, your core isn't ever going to be strong enough to counter it. Thats like doing a 405 lb weighted ab reverse crunch, just not happening


The problem im trying to weigh up is rounding over gives me speed off the bottom, but very difficult to unround at the top to lock out. The other option is to be more upright and flatter back, slower and harder off the ground but there is no fight at the end to lock it out

When I say core, I mean activating my core during a lift.. Obviously I don't depend on my abs to do a 405 lb deadlift, but I do depend on my core and my breathing to stay tight as fuck.. And as I progress in my sets, my ability to get tight diminishes.. The culprit is either core strength or stamina.. I blame core because I'd much rather do some paused deadlifts and ab wheels than run

My bottom has always been the weakest on my deads, so I started doing weighted box jumps, seated broad jumps and a shit load of dynamic effort pulls.. All explosive movements..

DYNAMIC EFFORT PULLS will put your ass into the ground bruh.. Especially if you train them right..

Put 75-85% on the bar and pull doubles-triples for 10/12 sets for speed.. Do this a lot and getting tight/getting that bar off the ground will become innate.

E: If you have access to bands, do banded deads with 50% of your 1rm.. I don't, so I just use higher numbers.

This post was edited by ozzyarmy3 on Sep 11 2017 08:17pm

Ya ive done a lot of training at maximum exertion pulls @ 75-80%. My dl moves fast, just lockout suffers at 100% weight

edit: i do have access to bands and chains, havent played with them yet

This post was edited by Excusemem8 on Sep 11 2017 08:17pm

Missed the lockout part

Gotta work on them glutes, do some GHRs and monster walks. Also Yates rows and face pulls, just my 2 cents

speaking of bands and chains..

did bench today and I decided I wanted to give the whole Westside shit a go.. Used my mini monster bands on flat bench today after I was done with my working set, holy tits I'm not sure I could do that again.

Flat bench:

125x3
145x3
165x9

Did my BBB work sets, mixed it up a bit and did a different rep scheme..

115x5x15, using a wider grip and a 4 second decent..

Accessory work today was DB flat bench

35x3x20
40x4x15
45x5x10

Time to start getting serious about my chest, I see gains but I don't see the gains I want to be seeing.

Wasn't feeling too hot at the gym today, just dicked around with some deficit deadlifts..

How to protect the lower back from injury? Make it fucking thiccc

Those days happen. Just go through the motions.

hipthrusts and hypers gon turn u in to mount erectors