Deadlift Variations

Because the pelvis come in all shapes and sizes, hip sockets can be shallow or deep, farther forward or back. The angle of the femur where it meets the pelvis vary, as well as how rotated the femur is where it meets the pelvis.

These ladies have tried both Conventional and Sumo styles of deadlifting and have found what feels the best and strongest for them.

Conventional Deadlift
Sumo Deadlift
Trap Bar Deadlift

The trap bar still involves picking up the weight off the floor using similar hip and knee hinge pattern, range of motion, and activation of muscle groups. The total weight of the bar is closer to your center of gravity so itโ€™s easier to keep your balance and maintain a good spinal position, plus your shins don’t get in the way. I always start with the trap bar for deadlift beginners or those learning how to move their body when strength training. In addition to conventional or sumo deadlifting techniques, I use the trap bar for heavier sessions because most can generally deadlift more weight with the trap bar.

Client knocking out Squats and Deadlifts for the 1st time

Super excited for this!  We’ve been working on box squats and rack pulls to work depth and build a solid posterior.  We’ll max out on squats next time, today she did a 5×5 @ 95# then worked up to a 155# max pull =)

Accessory work consisted of heavy lat pulls, heavy back ext and ab work.

2014 USPA Jill Mills Alamo Classic Powerlifting Meet

I had a great time at this competition! I felt more nervous but more confident going into my 2nd meet. I’d like to acknowledge my family & friends, my training gym & lifting team, Metroflex Austin & Raw Talent Athletics, and sponsors, The Silva Method & All CenTex, for their support in my journey to the 2014 USPA National Competition in Las Vegas on July 19th 2014!

Goal for this meet:
Squat 210#, 220# & 230# – I got the weight up on all 3 but I double dipped on my third lift so the lift was bad.
Bench Press 125#, 135# 150# – 2nd and 3rd lift failed. I don’t know what was with me on the bench because I’ve pressed 135#, 145# & 155# many times in the gym. Bad day to be “off”.
Deadlift 225#, 245# 260# – all 3 lifts were good!

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Powerlift Training – Week of 2/3/14

SONY DSCIf I can get off from work and my training goes well, my first powerlifting meet will be on March 29th! I’m really excited about it and a tad nervous because I’ve never even been to real competition meet. I have an idea of what it might be like from watching YouTube videos and following other lifters.
I’ve been weight training for many years but have only been focusing on the 3 lifts since Dec 2013 and more seriously in Jan 2014. I’m not working with a coach but it helps reading Mark Rippetoe’s Starting Strength, the newest edition, which provides excellent tips on programming. I hope to also get a few pointers from friends like YOU!

This week my training will go like this:
Monday – Rest Day
Tuesday – Full PL – max efforts
Wednesday – Bench Press 6 sets of 5 at 90%, Bent-Over Rows 6 sets of 5, High Pulls 6 sets of 5, Close-Grip Lat Pulldown 6 sets of 5
Thursday – Squat 6 sets of 5 at 90% – going low, Rack Pulls 6 sets of 5, Back Extension (reverse hyper) 5 sets of 10, Bulgarian Squats 5 sets of 10
Friday – Full PL – max efforts
Saturday – Trail Run (Spartan Race Training)
Sunday – Deadlift 6 sets of 5 at 90%, 3 x 100 Weighted Crunches, 3 x 100 Weighted Leg Lifts, 3 x 100 Weighted Russian Twists

So far…
I rested…and it was awesome.
Tuesday***Full PL***
Sq 95/5(2), 115/5, 125/3, 155/5(3)***may go for 165# next week***
BP 45/5(2), 55/5, 65/3, 85/2, 115/3(5)***go heavier next week, 125#***
DL 95/5(2), 115/5, 135/5, 155/2, 175/5(3)***175 was rough but I may increase the weight a tad next week***
Wednesday**BP Focus***
BP 45/5, 65/5, 75/5, 105/5(6)***tough so I may just add 5# next week***
Bent-Over Rows 45/5, 95/5, 195/5, 115/5(6)
High Pulls barbell/5, 55/5(6)
Close Grip Lat Pulldown 70/5(6)***go heavier next week***
Thursday***Squat Focus – WITH A BELT – first time using one***
Squat 65/5(2), 95/5, 115/3, 125/2 145/5(6)***Wow, using a belt felt amazing! I went low and now know that I can add more weight next time***
Rack Pulls***first time doing this exercise***
95/5, 125/5, 145/5, 155/5, 165/5(4)***I know I need to go heavier (heavier than what I can DL) so I will next time***
I was suppose to also do Back Extensions and Bulgarian Squats but I ran out of time***Make more time next week***
Friday***Full PL***
Did not get to this workout due to work schedule adjustment, boo.
Saturday***Trail Run***
My buddy Carol and I hit up Bull Creek and ran for almost 1 1/2hrs! We ran into a pack of wild pigs! They were huge! Oh and turned into a parking lot with scattered girls panties…CRABS!
Sunday***Deadlift Focus***
Deadlift 95/5, 115/5, 135/3, 155/2, 165/5(6-7)***with belt but this will need to take some getting use to b/c it hurt my ribs***
I actually spent quite a bit of time on the DL and ran out of time for some core work. Next time make more time!

Overall, this week was really exciting for me because of my new belt. I’m looking forward to new numbers on the squat next week!

Some Squats, Bench Presses and Deadlifting makes for an awesome day…

I set up the camera today to record my lifts.  It’s a good practice that allows you to see where adjustments are needed.  I see a few but thought I’d share anyways.  I’m ready to hit my PR in all three of the lifts very soon.  Gonna shoot for 175# in the back squat, 120# in the Bench Press and 185# in the Deadlift.  I’ll record and post those too.  Can anyone provide tips on choosing the best weightlifting belt? Leather? One or two prong? Thickness? Brand?  Please excuse my messy “gym”, it’s getting a facelift very soon ๐Ÿ˜€ Thanks and enjoy my video!