Hi everybody on the T-Nation forums!
I've been working on my deadlift strength and technique in the last few weeks and concerning my deadlift form, I'm still not feeling ok. I began training my deadlift with a 5x5 style, lifted from 0kg up to 100kg, then dropped the linear progression system because I began with CrossFit (no hate about that please xD) and I barely improved my deadlifting strength since then, although I made awesome progress everywhere else. 3 weeks ago i picked up linear strength training again to increase my powerlifting strength for the next 3-4 months. I started again at 110kg 5x3 and my last session was at 117.5kg, which I stopped after the third set because I was super afraid of bad lifting form.
I've read a lot of deadlifting articles on T-Nation and wrote my thoughts about my own technique at the end of this post.
Ok, if you are still with me, cool! Please take a look at it and I'm thankful for any advice! Here are the videos:
I feel like this one was the worst set of all:
This one seems to be better:
The last one with 117.5kg, stopped this session:
Squat: 110kg 5RM, 130kg 1RM
Deadlift: 135kg 1RM
My own thoughts:
- I have the impression that my setup is bad. I'm still not comfortable with my position, changing it all the time. Hips high, hips low, ...
- For the last 2 months I began scraping my shins all the time during pulling movements, be it olympic lifts or deadlifts. I've never had this problem since I started weightlifting until recently. I read the articles from Eric Cressey that it may come from bad bar placing during the setup. Again, my setup position.
- I begin rounding my lower back, specially in the first video. The weight does not feel super heavy, but maybe it's already too heavy because I can't maintain a good neutral position of the spine.
- Somehow I got used to not lock out completely, still having bent knees. I already worked on this issue and I feel like it's gotten a lot better.
Any advice spepcifically for my setup position? Are there any other problems I didn't notice and that should be corrected immediately?
-> Would I be better off lowering the weight and working on technique or just go on with the strength progression and work on technique on the other days?
My schedule looks like this:
T: olympic lifting
W: crossfit (intensive)
F: crossfit (moderate)
S: Strength (Back Squat 5x5, Bench 5x5, Chin up 5x5, assistance work 2 exercises)
S: Strength (Deadlift 5x3, Dips 5x5, Db Row 5x8, assistance work 2 exercises)