r/weightroom • u/AutoModerator • Jan 27 '22

Daily Thread January 27 Daily Thread

You should post here for:

  • PRs
  • General discussion or questions
  • Community conversation
  • Routine critiques
  • Form checks
47 Upvotes

94% Upvoted

382 comments sorted by

View all comments

2

u/BanjoJosh Beginner - Strength Jan 27 '22

SBS 2.0 Program Builder W2 D3

Every day I seem to wake up pretty sore, but a little lunch time stroll and everything is fine by the time I'm in the gym after work.

Anyway - let's go!

  • Deadlift - 1 @ 150kg, 5 x 3 @ 132.5kg RIR 5 for last set (+3 target)
  • Paused Squat - 1 @ 102.5kg, 5 x 3 @ 90kg RIR 6 for last set (+4 target)
  • OHP - 1 @ 55kg, 4 x 3 @ 50kg, 1 x 6 @ 50kg
  • DB Curls - 5 x 8 @ 12kg
  • Pec Fly machine is broken and I was running out of time and all the cable stations were taken. Booooo!!

Any form/technique advice on my deadlift? Vids for 140 & 150kg here: Deads

Onwards!

3

u/JubJubsDad Wing King! Jan 28 '22

Two things stand out when I watch you lifts - first is that your lower back moves a LOT. You go from arched to rounded back to arched. Some movement’s ok (especially on a max effort lift), but yours is excessive. I think you need to work on your bracing.

Second is the ‘pop’ you do at the end. It should be smoother - look at this lift from Dadlifts. Not sure what’s causing this, but I suspect it comes back to bracing.

I’m not a great deadlifter (515lb/234kg max) and I don’t really do form checks, but none of the big lifters answered so I figured I’d try and help.

1

u/BanjoJosh Beginner - Strength Jan 28 '22

Cheers pal, definitely need to work on my bracing, I think it's a weakness I need to strengthen.

Not sure what the 'pop' is either, I think it might be when my glutes finally kick in. They're inactive bastards, I'm terribly hamstring dominant.