Deadlift Variations

[Grymreefer]

I can't find much information on this variation, but sometimes when I am at the gym and most of the 45 plates are being used I will instead put 225 on the bar and stand those step up plastic pieces (for elevation) and do deadlifts like that. It just allows me to go deepers into the lift and I feel it more in my hamstrings after I go past where the ground would be. I just randomly thought of this one day and I can't find information on it. My grip on deadlifts is as if I was bench pressing. I only do mixed grip when I go up to 405. My grip can't keep it from rolling in the other formation.

Also, to the tall people. Is deadlift your strongest lift? I seem to explode in deadlifting, but all my other exercises are lacking. My squat max is only 225 for 6. and my bench has yet to break 200 pounds, but I can somehow deadlift 405 for 8 reps comfortably.

I've been training off an on since I was 17 in weightlifting class in school, but I never got serious until this last year or so. I only took weightlifting and advance strength and conditioning for the credits.

[qscgugcsq]

You are simply doing a deficit deadlift...

Which is probably the best "accessory" to build up deadlift strengh.

But if you are so weak at bench and squat Im pretty aure that the 405x8 is bounced.

If you bounced it is not a deadlift anymore.

You may have a good insertion.for deadlift and real bad insertion.for everything else...(even if squat and deadlift both require the same muscle to a certain extent)

Your squat is terrible btw...
Squat at least twice a week. Its a minimum... I recommend squat everytime you go to the gym...

And working on your technic(bench) will improve your power dramaticly.

[Grymreefer]

I do NOT bounce. I actually don't let the bar go below my ankles when I'm doing reps. I feel it puts more tension on my back when I let it go down slow. And bouncing I'm guessing is when you let the weight slam against the ground then catch the rebound of it? I do deadlifts how I saw Dorian Yates do it one time in a video. People at the gym say I squat too deep and I'm going to hurt my knees? I almost have my hamstrings touch my calves when I squat, but I have never once had knee problems in my life.

Anywhere you recommend on reading how to bench properly? I'm embarrassed to bench at the gym because I do such a measly amount, but everyone in my gym looks like shit. They just put up a lot of weight. And 90% of my gym is the Chest Bicep 5 days a week so I usually stick to dumbells because the bench is taken up every single time I come in. I can standard dumbbell press 75's for about 8-9 reps depending on my energy level.

I have never had a training partner and I had someone spot me once and I almost died because he wasn't paying attention at all. So I stick to the rep range of 6-12. If I can't get 6 without killing myself I don't try it.

If I made a video of my weakest lifts could you guys probably tell me what I'm doing wrong?

All my strongest lifts are on back day. Working the back just feels natural to me compared to any other exercise and my back is the number one body part that has actually shown substantial development since I started to get serious with lifting.

[Grymreefer]

And doing legs twice a week. Should I do one day heavy? and the next time light? I split my legs up on different days. As in I do quadriceps with abdominals one day. Then I do hamstrings with calves on my other day. I feel I neglect one or the other If I try to hit it all in one day.

[Khazima]

You should start an effective linear program, maybe canditos linear program or wendler 5-3-1? Squat heavy twice a week, rep wise you could do 1 day at 3, 6 or 8 reps, and another with a different rep range but always go as heavy as possible.

Just YouTube how to bench, if you upload some videos I'd be happy to point out flaws.

And with Deadlifts, you need to let the bar stop on the floor, then do the rep again.

[Grymreefer]

I have youtubed how to bench. I just get mixed information. Next time I'm in the gym I will make some videos so you guys can bash me. Hopefully I haven't been doing it wrong the whole time. The only exercise that ever gives me the pains that aren't associated with muscle development is the barbell bench press. I am afraid that I have just thrashed my shoulders from skateboarding over the years. Even with a 25 on each side of the bar, I feel this pinching sensation within the lateral head of my shoulders. Its almost like I can just pinch whatever it is and it seems to relieve it. That is the only exercise that aggravates my shoulders though. Dumbell shoulder press doesn't bother me.. Any isolated shoulder exercise doesn't bother me. Its just barbell bench. Maybe I'm just stupid.

I'm going to look into those programs you posted. Thank you for the response.

Also is your AVI you? Because I am DEFINITELY following whatever you say.

[Khazima]

Hahaha I wish, you can look at my log to see some pictures of me, I posted a few a couple of days ago. My physique certainly does not do my knowledge justice.

Barbell bench can be one of the worst exercises for your shoulders, especially if not done correctly. Some people are just not fit to bench whatsoever.

There are plenty of bench videos but one that I would say is a good stock standard technique is Chris jones, he did one recently.

Bring your shoulder blades down and back, digging your traps into the bench and creating a natural arch in your back. Then keep your elbows at a 45 degree angle for the duration of the movement, bring the bar to your sternum (generally just below nipple height) and press back up keeping your elbows tucked (at a 45 degree angle). Keep your feet stationary for the duration of the movement, once you've got this down you can learn to use your legs to your advantage as well.

If the flat bench irritates your shoulders, stick with dumbbell bench/incline/decline, if you can do flat dumbbell press, that is the ideal alternative IMO, closely followed by the incline bench.

[Grymreefer]

Alright I was wondering If doing dumbells for the last year or so and never really messing with barbells would have me missing out on crucial gains. Though my weight sucks I know for most of my lifts. I geneally just go on feel. If im feeling the burn and getting a fantastic contraction with a good pump. I don't see why I should raise the weight up. I only increase weight on exercises if I can do 10 reps and the last 2-3 I didn't struggle on. I'm just worried about injuries. So many people let their ego lift for them and that is what I attempt to avoid at all costs. I plan to work out or do some form of physical exercise until my body can no longer tolerate it.

Do I wanna be Lee Priest or Dorian Yates size? No, but I admire the dedication and training that went in to craft those physiques. I am simply looking to get to 195-200 solid and keep around my usual body fat which at times can be disgustingly low. I think 200 of LBM on a 6' 5'' frame isn't gigantic at all. I'd probably just look normal and people will stop asking me if i'm anorexic.

[Khazima]

It's good that you're cautious about potential issues, as am I. There's a fine line where you're simply not pushing hard enough though, you should always be progressively overloading the muscles, whether it's doing faster reps, extra reps or extra weight, if you're still a beginner you should add 5lb to your main lifts each week, a good program will help you through this.

The biggest mistake many make is not using a proper program, and just winging it for too long.

[Grymreefer]

Though I've been told soreness is not an indication of a good workout. Everytime I weightlift. I am sore. I have yet to do a workout and wake up the next morning feeling I could have done more. Half the time I'm sore before I go to bed. When I was living in Maine I had my workout designed around the gym, but now I'm in Indiana and there are two gyms in this town im at. One didn't have a squat rack and there leg press couldn't fit more than 4 plates on each side ha. And the other is just super old equipment, but it would have been considered a well rounded gym...in 1985. I'm having to use a little bit of creativity lately to mimic some workouts.

For instance there is no machine for calves. So I just use the smith machine and put a couple plates underneath so I can go the full range of motion. No decline bench press, So I use the apparatus for crunches and I'll do decline dumbbell presses. Thankfully the weight in the dumbells goes to a substantial amount because that is the only thing I touch.

[Khazima]

Lmao, a gym without a squat rack.

Might be worth looking into getting a power rack and a set of dumbbells for home?

Personally I like the gym environment, it's practically the only time I get out too.

[Grymreefer]

I have been moving nonstop. I'm settling down this December and hopefully I will have my house situation figured out. I hate living in apartments.