Strength / Weight Training

That Mark Rippetoe deadlift vid has helped a lot, I'm doing much better now that I am more aware of the positions of my chest and tail bone.
But the video is less specific about the retreat move. Can someone talk me trough, step-by-step, how I get down from the standing up position to resting the bar on the floor?

@JWestland??

The info should be here -

https://stronglifts.com/deadlift/

Mark Rippetoes book would help even more. Starting Strength - available on Amazon.

Ehm that depends...not being flippant here.

Bumper plates and a deadlift platform means some people just drop it.
But proper competition form means you need to hold it all the way down.

I just bend forward keeping my lower back flat that's it really... :)

I drop it as taking a small step back shouting 'yeah, that's right, big dogs in town'. Then I woof like a dog.

Cool. Combining your two answers I get the following:
Start the return by pushing hips backwards, legs straight though not so straight I would need locked knees, a firm lower back holds the weight as I lower the bar, knees start bending only when the bar is level with knees. (If I do the last part correctly my thighs should be roughly 45 degrees when the bar touch the floor).

This info is in the link I posted above

3 Attachments

Alternatively drop it and step back!

Then woof.

What if you are a cat person? 😺

Meaow

Excellent, thank you! 5x5 looks like a good starting point. Will report back.

You may wish to consider Starting Strength too - it also has an app.

From personal experience (which could be wrong), I have found that most of the beginner programmes are a variation of Stronglifts or, alternatively, Stronglifts could be a variation on another programme.

For loads of useful info -

https://www.muscleforlife.com/

It is worth spending a bit of time looking around that site - there are articles on just about everything relating to training. Mike Matthews' books provide training programmes (which are similar to Stronglifts) and also some great info about nutrition.

If you start Stronglifts, I would be interested in any feedback. I have been doing it, on and off, for a while.

I'll let you know. Looking forward to learning the lifts today and trying to build form at lower weights. Won't stay on this forever as I don't want to bulk too much, I think maybe what I'm looking for long-term is power, rather than strength.
From what I've read, if you're more experienced (which you seem) then stronglifts might not be best for you?

Living in a cramped apartment in the middle of the desert means cycling is on hold so I'm back to full on 'jacked & tan' mode. Relative babyweights at the moment but I'm old and smart enough now to know it's a process. Thoroughly enjoying easy gains again!

Reference to earlier posts: Highly recommend Greg Nuckols stuff for newer (we'll, any) lifters too. Practising the main lifts is important to start with (5x3 tho pls) but progressing on from them can be confusing and illogical to say the least. He has a lot of good stuff to say.

edited: ignore me - completely the wrong idea

SL is a beginners programme and when you plateau there are other programmes. I haven't hit my plateau yet as I have had various reasons to stop eg injury and have dropped back on my weights.

Re. Bulking. Diet is a huge factor if you WANT to bulk. Mike Matthews site will give you more info on that.

Two important things a -

1. Make sure your form is right
   
2. If you get injured (muscle tear etc). Stop! If it takes a couple of days to recover you can continue then.
   
   

Point 2 is important as I made that mistake and tore a groin muscle causing a 6 week layoff. If I had stopped when I realised I had hurt myself - loss of days could have been 2 or 3. You live and learn ....

Greg Nuckols' is recommended reading by Mike Matthews - I get a few emails from Greg but I find them difficult to understand sometimes (more than likely my lack of intelligence). Mike Matthews uses Greg Nuckols' info for some of his articles but Mike puts it into a form which I can make sense of.

I wish I was smarter!!

Anyone got experience with lifting shoes? Been playing around with plates under my heel for squats and the more upright position is feeling so much more comfortable on my lower back (old old injury, it's never hurt but tightens quickly). Also like the quad emphasis so thinking about investing in some shoes instead of the converse.
Quick Google comes up with Adipower or Romaleos, Adidas half the price Edit only in silly sizes, so about the same Obvious sponsored athletes preferences are obvious etc...

I bought a pair of shoes from Amazon. I looked at Adidas but they had some poor reviews so I bought a different make. I’m still pleased with them. The main difference I found using them was that you won’t fall back and body weight is put over your mid-foot. I’ll try and get a link to them - I better add, they do not look as nice as Adidas but function is more important than looks.

This is the link -
Do-Win weightlifting shoes Gong Lu 3 (Power) white/black UK4-15 (UK3) https://www.amazon.co.uk/dp/B071GQWJMH/ref=cm_sw_r_sms_c_api_X5B4zb8HC8N3V

Thanks! Just spotted them on Alixpress as it goes so good to hear some feedback.

They are also cheaper than Adidas!

i have these and they are fine http://www.wiggle.co.uk/inov-8-fastlift-370-boa-weightlifting-shoes/?lang=en&curr=GBP&dest=1&sku=5360761201&kpid=5360761201&utm_source=google&utm_term&utm_campaign=UK_PLA_Shoes&utm_medium=base&utm_content=mckv%7csgj07AjfC_dc%7cmcrid%7c67090787702%7cmkw%7c%7cmmt%7c%7cmrd%7c5360761201uk%7cmslid%7c%7c&mkwid=sgj07AjfC_dc&pcrid=67090787702&prd=5360761201uk&pgrid=17507337662&ptaid=pla-127873872062&pauid

not that i have tried other lifting shoes

Highly recommend Adidas Power Perfect IIs. Quite a few cheap on the bay brand new or in very good nick and excellent value. Proper weightlifting shoes rather than any crossfit nonsense. They aren't adipowers but you can pick them up for a fifth of the price. Most say order half a size up (I think), I'd probably agree unless you want them very snug.

I wear an old pair of converse. It be fine.

Yeah, I've been wearing the same £8 chuck copies from Primark for the last 18 months. I guess I see it the same as upgrading from riding in flats and Etnies to going clipless.
(BTW, they can be found in the ladies shoe section, but only go up to a size 8)

This morning, in my cheap-ass shoes, new 2.2 x bodyweight pb for deadlift.