First ever Friday Night Lights at Timeless is in the books!! You all CRUSHED 18.1💪
☄️Deadlifting is an amazing exercise for building pure strength.
☄️It has amazing carryover into everything. And any athlete that neglects them is going to limit their potential in EVERYTHING!
☄️We see programs that come with a varying degree of success when it comes to properly programming the deadlift. But a common theme I see is one of the 2 extremes.
1️⃣Either we train too heavy too often (most common) or
2️⃣We train it too light too often.
☄️Usually general pop do option 2 and powerlifters do option 1. Why be married to one way of doing things? Utilize both sets of tools! Heavy and fast!
☄️The max effort day is your heavy day. Heavy in the sense of the programmed reps. So if you are doing 4x3 of deadlifts You want to have it roughly at 85% of your 1 Rep max. But if you perform the sets and find the 3rd rep isn’t that hard...it’s okay to throw more weight on there in order to exert more effort. It’s important to make sure you’re performing the reps with AT LEAST marginally good form and not failing any reps. DO NOT FAIL REPS ON THE DEADLIFT! You do not want to do two days of max effort training because you do not want to overly tax the nervous system. Heavy deadlifts are taxing to the nervous system. So if we try this method of 2 day’s a week of heavy deads...we may end up dead (pun intended).
☄️With a dynamic effort day. We will limit the fatigue we got from max effort. And this day we will utilize lower percentages and moving them quickly! So we will limit our nervous system fatigue AND we will improve technique and bar speed. It’s a win/win. Make sure you’re not going too too light on DE day. Or worse use 50% of your 1 REP max on a regular DL. You won’t fully utilize bar speed there and you won’t get enough of a training effect. NOTE: some variations you may need to use that % but a regular DL you should avoid going that light.
Hope this is helpful! Don’t be married to this please! This is a GENERAL GUIDELINE for an intermediate lifter!
look how flat 👏that 👏back 👏is 👏looking. nice and easy 10x3 at at 120 yesterday
170kg Deadlift from deficit
I'm very weak from this position and I think it shows.
Shoutout all my friends for not telling me my legs got skinny while I was bullshittin training.
Tips for tall lifters: widen your stance and work on your adductors. Let’s focus on the adductors first because they are your secret friend. Seriously, google it and you’ll see. If your knee caves in, that’s a tell tell sign your adductors are weak. If you’re long limbed you will need to depend more on the adductors no matter what. Good news is it’s quite easy to strengthen the adductors enough to help your lifts. A month should be enough to see results. In this regard you can think of them as the opposite of the calves. #TeamNoCalves
knows what I mean. Here’s three ways to train them: 1) The Adductor machine. If you have one at your gym*, this is the easiest, do this for 3 x 20 reps. A good alternative is to do one set to activate your adductors before a leg workout and finish off with two sets after the workout. 2) The Wide-Stance Squat aka Sumo-Style Squat, do this for 3 x 20 reps (to work on the adductors make sure to point your feet straight forward, and put pressure on the outsides. 3) The Sumo Style Deadlift, do this for 3 x 20 reps (again, point your feet straight forward, and put pressure on the outsides). Light weight should be used for all exercises. For exercise 2 and 3 you can do the last set with as many reps as possible whilst keeping good form all the way.
*Let’s be honest, there are some guys that might be afraid to use the adductor machine because it doesn’t reflect their machismo
#LiftingTips #TeamLimbs #bambilegs #weightlifting
#olympicweightlifting #powerlifting #fitness #crossfit #strength #squat #deadlift #bench #snatch #cleanandjerk #strengthtraining #strength #bodybuilding #health #power #athletics #sportsperformance #strongman #barbell #lifter #training #speed #noexcusesjustimprove #bambilegs #tyngdlyftning #lyftare #masterathlete
Got Gainz!? @steviepipez
sure does! Another shot from the Micro Gainz photoshoot!
[ 90lb Dumbbell Press x 6 ]
My chest press strength isn't where I would like it to be yet but this is definitely progress for me ✊🏾
Doesn't look like much, didn't taste like much either 😂 was meant to be a miso sesame rice bowl.