Thursday, October 29, 2015
Deadlifting Update and Competition Live Stream
2:07 PM | Posted by
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Since the last post I wrote, I’ve acquired a much better understanding of barbells and their impact on lifting performance. For the advanced lifter, the barbell will either make or break your deadlifting experience, as I found out in my case.
About a month ago, my gym obtained two Eleiko barbells; one standard training bar and one competition bar. Both of them stiffer than the Olympic bars I’ve been using up to that point, but more importantly, their knurling is excellent (the competition bar especially). This small detail has virtually eliminated my deadlifting woes - I now have zero grip issues.
Now using a proper bar, I hope to take my deadlift to the next level. I’ve also changed my training setup for this lift; the flip side of using a competition bar in training, is that the knurling will really mess up your hands beyond 4 reps or so at max effort. Rather than having to terminate a set due to fatigue, you terminate it because of the pain, and it’s not really the calluses near your fingers that take the beating, but more so the inside of your palms.*
* This might have something to do with my gripping technique which is a bit unusual; I dip, grip and enclose the bar with my hands right before I start pulling, which puts the bar in the middle of my palm, and below the "callus area" - if that makes sense. I call it the dip’n’squeeze. Here's a video.
Speaking of good bars, here's me outside the Eleiko headquarters in Halmstad, Sweden, where I was invited to discuss a co-op of sorts. More on that in the future.
Using the Olympic bars with shitty knurling, I was training in the 6-8 rep range, and increasing the load when I hit 8 reps. This was necessary, because I saw a big drop-off in reps whenever I increased the load, reason being the poor knurling, and the resulting grip issues that I discussed in my last post. The scenario now is the opposite; with the competition bar, gripping is a non-issue, but you're limited to low reps if you value the integrity of your skin.
So what I do now, is a warm-up with the competition bar, followed by 4 reps at 85-90% of my estimated 1RM. Heavy enough, but without any real grinders so far, and aiming to increase this by 2.5 kg (5 lbs) ‘till I hit a true 4RM. Here’s an exact breakdown of my last deadlift session. All numbers are in kilos.
Warm up: 150 x 3, 170 x 2, 220 x 1, 220 x 1.
Set 1: 300 x 4 - mixed grip, chalk, no belt. Easy and fast, relatively speaking. This goes up 2.5 kg next time. I’ll try my damnedest to get 4 reps, and will increase the intra-rep rest to accommodate for it.
10 minutes of rest
10 minutes of rest
Set 2: 210 x 12 - double overhand grip, straps, no belt. I use straps to spare my hands, and a double overhand grip as there's no point in using a mixed grip with straps.
Furthermore, I believe the double overhand grip will serve to smooth out any muscle imbalance that I've acquired by training with a mixed grip all my life, and gotten quite strong doing so. Since I haven’t trained with double overhand before, I’m starting light and high. Pacing myself here is key, as the potential for injury is there, given my strength with a mixed grip. Indeed, pulling with a double overhand grip, I have to be mindful of keeping my left arm “tight” throughout the set. Otherwise, it feels like the damn thing will pop out of the socket.
Yes, so rather than risking to fuck myself by tweaking my left side, which I’ve trained with an underhand grip, I’m allowing for several months of training before I start pushing the limits in a low rep range here. For the second set, I started doing 170 x 12 the first week, 200 x 12 the second week, now 210 x 12, and intend to increase 10 kg per week as long as I don’t lose more than 1 rep per jump (if so, I will decrease it to 5 kg per week).
Furthermore, I believe the double overhand grip will serve to smooth out any muscle imbalance that I've acquired by training with a mixed grip all my life, and gotten quite strong doing so. Since I haven’t trained with double overhand before, I’m starting light and high. Pacing myself here is key, as the potential for injury is there, given my strength with a mixed grip. Indeed, pulling with a double overhand grip, I have to be mindful of keeping my left arm “tight” throughout the set. Otherwise, it feels like the damn thing will pop out of the socket.
Yes, so rather than risking to fuck myself by tweaking my left side, which I’ve trained with an underhand grip, I’m allowing for several months of training before I start pushing the limits in a low rep range here. For the second set, I started doing 170 x 12 the first week, 200 x 12 the second week, now 210 x 12, and intend to increase 10 kg per week as long as I don’t lose more than 1 rep per jump (if so, I will decrease it to 5 kg per week).
Prior to this sequence, I did a few weeks of singles for shits and giggles. 300 kg the first week, 310, 320, and finally 325 kg - check ‘em out on Instagram if you want to. When I hit 310 x 4, I might try a round of singles again.
By the way, the straps I’m using are called Figure of 8 Straps by Giants Pro. Can’t go wrong with something used by Benni Magnusson, arguably the worlds strongest deadlifter. Easy to wrap on and doesn't come off. No fuss, no bullshit.
Alright, enough of that. The take away point of all this is get yourself a proper bar with good knurling, and you won’t be limited by your grip, as long as you use a mixed grip and chalk for your heavy deadlifts. At some point, consider using straps and a double overhand grip for your back-off set(s); however, use straps sparingly, and don’t rely on them to improve your poundages.
RGA Barbell Challenge Live Stream
This Sunday on November 1st, I will be competing in the RGA Barbell Challenge, where you can watch me squat, press, pull and row big weights live via the stream below.
A great way to round off your drunken Halloween night or hangover, depending on where you're located. Can't watch it live? Don't worry, the videos will be up later.
I've gotten stronger since I last competed here six months ago, even though I'll be entering at the same body weight more or less (105 kg), so there's been some recomp action going on. After the competition, I will probably start writing more about how my views and perspectives on diet and training have evolved in recent years. There's also a major update to The Leangains Guide coming in the foreseeable future.
Anyway, wish me luck! :)
Anyway, wish me luck! :)
Wednesday, August 19, 2015
Deadlift Hot Fixes
1:21 PM | Posted by
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Long time, no see. I’ve been putting a lot of effort into my training in the last year, trying to make something of it. In most cases, my training had shortcomings that were easily identifiable and fixed. While there’s nothing easy about training hard and consistently, there’s usually a reassurance present throughout the process; what you put in, you get back, and that alone makes it endurable, and sometimes even enjoyable.
For squats, I discovered that my reoccurring knee troubles were related to an inadequate warm-up routine, were I would do only two light warm-up sets and ramp up the weight way too fast. Contrary to all other movements, I found out that I needed 3-4 sets with a heavy enough load (50-60% of my first work set) before I was ready to squat heavy; otherwise, I’d get a dull ache in my right knee that would make squatting uncomfortable and impede my progress.
For bench, I concluded that bench pressing once a week wasn’t cutting it, if I was intent on bringing up my weakness, balancing my strength and win a competition here or there. The solution was to bench twice a week and incorporate paused bench pressing.
Contrary to squats and deadlifts, where I was and still am making good progress on 1-2 work sets a week, I’ve found a much higher volume and frequency to be beneficial for pressing movements. I’d probably generalise that to the entire upper body, as I also train the bench press antagonists twice weekly.
These changes has added an easy 60-70 lbs on my squat and bench, and brought my work sets up to 450 and 315 respectively. But during the time when most this progress was made, my deadlift remained at a relative standstill; I did 585 x 10 in May, and then got stuck at 595 x 6-7 for the longest time. This was vexing to me, because I couldn’t make sense of it at first. Upon closer reflection, I eventually identified the issues, and pulled 605 x 11 a few days ago.
Bar
After I pulled 585 x 10 in May, I wrongfully concluded that my performance was limited by the bar I was using, potentially combined with a weak grip. It was always my grip (left side, underhand) that gave out, not my back, and I blamed it on the worn-out Olympic barbell that I always used. It’s a solid piece of work, but the knurling has been faded by the tides of time, sweat and chalk.
It stands to reason that I would benefit from a newer bar with better knurling, I reasoned, and was ecstatic to see my prayers answered when the gym brought in a new set of bars. Even better, these ones seemed to have a clear and sharp kind of knurling that really allowed the bar to dig into your hands.
Many shitty sessions and torn calluses later, I concluded that I was wrong. Not only did this new bar aggravate the underlying issue with my grip giving out, it also tore up my hands to the point that I could only deadlift every other week, because the skin didn’t heal fast enough.
Back the old bar I went.
 |
| Bad bar/good bar. |
Chalk
Clearly, my issues weren’t resolved by switching bars, and I started to look elsewhere. Namely, at chalk. There’s three things you need to know about chalk, both of which I’ve been ignorant of as of recently.
Firstly, your chalk should be as dry as possible. There seems to be a difference between brands, with some chalk powders being harder and grainier than others, and that’s the ones you want to use. I couldn’t tell you which brands are better than others, but I know the difference when I feel it, and there was a marked difference between the stuff I’m using now, to the stuff I was using back then.
Secondly, bring your own chalk to the gym and keep it in a sealed plastic box or something similar. Minimise exposure to the air and don’t leave the box open longer than necessary. Under hot and humid conditions, such as the summer months, the powder will soak up humidity, turn “wetter” or softer, and gradually deteriorate in effectiveness. We have a chalk bowl at my gym and there’s a night and day difference between it and the one I keep in my box.
Thirdly, don’t overdo it with the chalk. Too much chalk will cover up the creases on your palms and fingers, and have the opposite effect, in my experience. If you ask me, the ideal way to apply chalk, is to rub it all around the part of the bar where you place your hands - all around it, not just on top. Then you apply it on your hands, carefully creating a thin and even film of chalk, reaching in between your fingers and across the whole of your palm.
When deadlifting in the 8-10 rep range, I usually stop mid-set to re-chalk, and I sometimes do it between every third or fourth rep if needed. What I used to do, was to sloppily jam my hands into the chalk box and/or slather the bar with it - not good. What I do now, is a brief pause to apply it correctly.
This bit about chalk is a true case of the saying that “The devil is in the details.” In this game of diet and fitness, it rarely is, but sometimes, just sometimes, it truly is.
Grip
Finally, I wanted to touch on the last piece of the puzzle, which is directly related to the grip, rather than the type of externalities covered before. Having done no grip training whatsoever, it would be easy to presume that it’d be beneficial to add it in. While I don’t dispute that, I’ve seen tremendous benefits from the following mode of gripping the bar.
It applies exclusively to the underhand grip, which is engaged by your weaker side (left hand for most folks). Hold your arm out and your palm up. Now, relax your arm, and you’ll find that the hand will rotate to the side. Keeping your palm up, requires a conscious effort on your part; it doesn’t just stay that way by itself, so you need to bend it to the left.
By the same token, I’ve found that “bending” the bar to the left with my underhand grip, really helps keeping the bar in position. I’ve had no grip issues since adopting this mode of gripping, and applying the other “hotfixes” covered earlier.
That's all for now. Talk soon. (Serious)
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