Hi T-Nation Strength Community,
This post serves two purposes. First, I am introducing myself and second I know that this community is eager to help those that are willing to take criticism.
Beginning with some brief info about me so you know what you’re dealing with. I originally got into weightlifting for the pecs and biceps, but I soon learned that my greatest gains came from the big three.
Currently, almost everything I do in the gym is directly or indirectly related to increasing my squat, deadlift, and bench press. I’ve been lifting for one year, and have been training legs and back for 3/4 of that time.
As an avid T-Nation reader, I’ve become very interested in all types of lifting. Soon after I started getting bigger, I became addicted to strength. Naturally, I hope to compete in powerlifting with no expectations…but I have a feeling I will continue to get stronger and stronger over the years. In other words, I’m in it for the long run.
: Bench Press - 115x6
: Squat - 135x8
: Deadlift - 135x6
: Bench Press - no benching since it hurt my shoulders when I first started lifting due to imbalances (I haven’t benched since April 2007). I do plan to get back into benching, but its not very high on my list. Currently I focus on weighted dips, blast strap push ups, and incline DB press for chest. My shoulders/back are definitely more balanced now, but I think there are still some things I need to work on before I really hit the bench hard.
: Dips 45x6 at 200 lb bodyweight.
: Squat - 275 lbs to parallel, 245 A2G (but still working on flexibility so I can go deeper)
: Deadlift - 300 lbs
I weigh 200 lbs right now, at 6 ft.
That being said, my deadlift form needs some work. My initial deadlift was learned incorrectly as I used my lower back too much, which ultimately led to me straining it and being in pain for 3 weeks.
After focusing efforts to fix the anterior pelvic tilt and strengthening the core, I find that I can deadlift pain free now. But I look at my form and something still seems wrong about it. Here’s my latest video – advice and tips are much appreciated.
What I know about deadlifting:
-push through the heels as if you were pushing heels through the ground
-flex abs to keep a tight core
-retract scapula at the top
All advice is appreciated. Perhaps I just need more practice
Humans are the center of the universe.