Hey guys, I’ve been a long time lurker on the forum. Figured it’s maybe time I posted as I’m seeing a lot of good threads especially in the powerlifting section and I’d love to get a bit more involoved.
I’ve been training for just over two and a half years, mainly bodybuilding style, 5 day split, starting each night with a heavy, low rep compound movement. Pretty Standard stuff. I competed in a strongman comp in my home town this summer for a bit of fun and had a total blast, so I switched my routine in October to a 4 day powerlifting styled split to really help get my strength up there and maybe compete at a higher level in powerlifting and strongman.
The reason I’m starting this thread as I’m looking for a bit of input on my deadlift form; see if I can get any pointers or advice. When I did a 5 day split, I didn’t deadlift, I’m ashamed to say!! I did either romanian deadlifts or rack pulls instead, so I have a very strong lockout compared to my strength off the floor, which is awful.
Here’s a video from this weekend, a new PR for me. Finally beat 200kg! Which I’m happy about despite weighing about 105kg, I’m gonna run with the excuse that I’ve only been deadlifting off the floor for the past few months It felt a lot harder than it looks, because watching it back, it looks nothing like a max effort!
I tried 210kg after this and got it about an inch off the floor… I think if I ramped up better and did my last warmup at 190kg, I would have got it.
I’ve rack-pulled upwards of 250kg, so I’m quite confident that once I build my strength off the floor, I should see some pretty quick progress - I’m hoping for 230kg in the next few months.
My deadlift day at the moment is:
Deadlifts - Work up to a 1RM, I’m doing this every week right now as I don’t actually know what my 1Rm is, and I’ve beating beating the previous week everytime. I plan to do some percentage-based rep work once I hit a wall.
GHRs - 4 x 8
Lying Leg Curls - Just roast my hammies to failure
Core Work - Usually a circuit of heavy cable crunches, hyper extensions, leg raises, side bends, etc.
Any input would be greatly appreciated, thanks in advance!