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08-19-2008, 11:57 AM
| #1 (permalink) |
| Rank: Middleweight Experience: > 1 Year  Join Date: Jan 2007 Location: NC
Posts: 2,254
Country: 
Gender:   |  DL sticking point My sticking point with deadlifts is on the floor. Box squats help with power/explosiveness out of the bottom. What can I do for deadlifts? When I pulled 380 yesterday, which was a PR by 15lbs, I was at around 98 or 99% effort at the bottom, but it took probably only 90% of my lockout power. Obviously I tried to stay as fast as I could through the movement and all, so maybe I mean "potential" when I use those percentages...it was a 100% effort. Any ideas? Would standing on a board so I lose some leverage be beneficial for the "bottom" of the movement? |
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08-19-2008, 02:03 PM
| #2 (permalink) |
| Rank: Lightweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 1,590
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Gender: | I've seen some fairly good improvement from doing deads while standing on a couple 45lb plates (one under each foot). My weak point has always been (and still is) off the floor. |
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08-19-2008, 02:53 PM
| #3 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,649
| ^^ Just be careful doing those, it is much easier to over extend your back when you are not on the same plane as the weights. I wish I could help more, but I cant even think of anything else. Is there any perticular area you feel is week off the ground ross? |
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08-19-2008, 07:09 PM
| #5 (permalink) |
| Moderator Rank: Light Heavyweight Experience: 7-10 Years  Join Date: Mar 2005 Location: CA
Posts: 4,106
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Gender:  | Deadlift off different platform heights. Just squat down to deadlift vs. bending over and you'll be fine. Also do some really low box squats and concentric GM's. Another very good one is zercher squats. Stick to the high range of reps with thsoe as the weight is limited due to pain. Additionally, I'd be doing some speed work as well. |
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08-19-2008, 09:24 PM
| #6 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,254
Country:
Gender: | The most beneficial thing I'm doing so far is speed work. Just increasing the rate of muscle fiber activation seems to do a lot. I'll try standing on the plates or a board. I'm not sure how much deadlifting is affecting my shoulder. It's so fucked up right now I am having to take pain meds. Tomorrow is leg day & I'll be doing some low box squats. Then a push day if I feel up to it...if not, then I'll be pulling. I'll post back in this thread again when I have some progress. |
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08-20-2008, 08:24 AM
| #8 (permalink) |
| Banned Rank: Member Experience: 10+ Years Join Date: Jun 2008 Location: Lancaster, Ohio
Posts: 353
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Gender: | Along with the Zercher squats I would say Zercher deads would be an interesting addition. I do those sometimes to simulate a stone pull. Or, go with some good old front squats. There is a good deal of quad strength needed off the floor. I would say my sticking point is just below the knees. I usually don't get stuck on the ground, and certainly once I'm past my knees everything is cake. So I know for me that a lot of speed is needed to ride through my sticking point, but I'm not sure how you overcome that initial point. Pulling an 18" rack pull is like square in my sticking point. I like the idea of starting from slightly off the ground (a deep rack pull) and see how that feels. Some deficit work might help, though I often feel like it alters my form too much to be a good tool, but you may experience something different. I pull conventional (not sumo) so because I squat down over my legs there is only so much "down" I can get into before I get in the way of myself. |
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08-20-2008, 08:41 AM
| #9 (permalink) |
| Rank: Lightweight  Join Date: Aug 2007 Location: philly
Posts: 1,369
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Gender: | i can tell you first hand if you are taking pain meds dont lift. because from what i understand (it may not be true though) depending on what kind of pain medicine you take, it can affect your muscle growth. so whatever you are doing to workout may almost go out the window. also when you are takin pain med you dont know how much you are messing yourself up even more. as you can see from the inactivity of my journal and other shit that i know first hand. if you are banged up, take off. i know you also said it your insurance aint the greatest so it would be hard to get an MRI, but you should try to see what options you have. shit you may be abel to go to a free clinic and they may be able to help you get one i don tknow how it is where you live but sometimes you can get stuff like that where im from depending on how bad it is. but if you have to take off do it for a while because i myself had a chance to just chill for a little bit and i wound up putting myself back for months |
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08-20-2008, 02:49 PM
| #10 (permalink) |
| Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC
Posts: 2,254
Country:
Gender: | I'll be on campus tomorrow. I think there is a free physical therapy office at the infirmary. I am going to go over there and see what they have to say. Students work there, but there is always a professor (doctor) there also. I just took extra strength tylenol today. I don't think I'll take anything more than that again. It sucks though. Regarding the DLs, I did half assed (aka heavy) speed squats off of the low box today. Then I supersetted leg press (just my heels on the platform, stance the same as DL) with leg curls. Looks like I'll just be doing machine work for my lower body for the next little while. |
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