From what I know to be true, most of your deadlift gains happen after an intensive squatting program. Most powerlifters don't start deadlifting until 2-3 weeks before a comp, so just goes to show how much of a transition you can get from squat to deadlift.

I would just focus on squats to start off with first. In addition to that, rackpulls, hypers, weighted hip bridges and other supplementary exercises.

Go back to deadlifts afterawhile, and you'll notice that your sticky points will be in totally different places, and your leg/hip drive will be so much stronger/tight.

What's your current 1 RM for deadlifts?

i find that squats and cleans help
it's in the hips

I think hip strength and explosiveness is an issue for me.

My goal right now is to increase my squat (currently on 5/3/1 for it). We'll see how my deadlift goes after a couple of months.

My DL max is shit. Last time I checked which was 2-3 months ago was around 355lb. My 1RM squat is only 20lb lighter :okay:

Yeah man, I'm also working on both my squat and deadlift, having an ACL sprain definetly does not help.

Will be starting smolov for squats in february, with interval sprints on tuesdays and thursdays. I really feel that sprinting will do the trick for me because simply squatting alone I'm not able to activate as much of my muscle fibers as much as if I were to combine them with sprints. Hamstrings have always been a weakpoint for me, so will be targetting those as well with stifflegged dumbbell deadlifts.

There are times when I feel like my naturally smaller waist will hinder my deadlift numbers, but after seeing that video matlock posted, really made me realize what human potential really is.

Goal will be to squat 4 and dead 5

fucked up my shoulder doing arnie pullovers.. feels bad man
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Deadlifts> work on your grip, form and muscle activation.

I watched an hour of youtube tutorials and I hit my deadlift pr +50pds vs last wk a few hours ago.
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need way more protein bro

HUNGRY

I forgot ot mention I had 3 shakes too.

Wherever I go for lunch tomorrow I'm gonna have to stack protein on protein.

Speaking of food, can't really see what it is on the picture, but its basically 200g of Oikos 2% Greek Yogurt + 1 tbs of chia seeds + 1 tbs of honey + 1/3 of raw (uncooked oats).

Protein - 34g
Carbs - 52g
Fat - 11g
Calories - 415

I started substituting my late night protein shake with that. Love it.

Looks good bro. I like to eat my Greek yogurt mixed with cottage cheese and have a protein shake before bed.

Speaking of partial reps from a few pages back... I was packing up my gym gear and noticed a couple people doing bench and neither were touching the bar to their chest (or even coming close.) I try to barely touch my chest with the bar or stop just before.

Do you you guys touch the bar to your chest when doing bb bench?

either i rest it for a second then explode up
Or
I don't touch the chest
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greek yogurt is legit

Superstore sells that President's CHoice Greek yogurt for $2.98. Awesome :fullofwin:

greek yogurt with mango slices
cottage cheese with pineapple, i buy the pineapple cups stilled in water drink the liquid then dump pineapples in

try it

I always touch tbh. I think that I get a full ROM that way.

Greek yogurt recipes eh? Here's mine, inspired by the overpriced blenz protein smoothies:

• 1/2 cup coconut water
• handful of frozen berries
• 1 scoop whey protein (chocolate or vanilla is fine)
• 2 ice cubes
• 1 big tablespoon dollop of greek yogurt (I use 2% for extra richness/creaminess that the 0% doesn't have)
• Optional: a few shreds of kale or few leaves of spinach

Blend. Delish.

Anyone got a app they can recommend for tracking meals?
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superstore has terrible greek yoghurt.

I miss the stuff my mom used to make ;(

try to find fage. you can get it at trader joes in the states.

super store has oikos from danone that is prob the best greek yogurt next to liberte or w/e

MyFitnessPal is what I use.

The thing with Danone is that it has fillers, preservatives and gumming agents whereas Liberte and other brands do not.

in greece we buy yoghurt from the yoghurt man sometimes.

he drives a motorcycle and yells "freska yaouurti" on the streets

shits delicious. and fresh.

I cant see any reason why you wouldnt want to touch the chest. I find that people with a weaker chest and stronger tricep will tend to fall short on their ROM so they can displace their weight onto their tricep. The lower you go, the more stretch your chest will get and the more you can train it to contract stronger. The only special case I would make for partial ROM for bench is when i am testing 1RMs
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I always touch chest if I'm doing a 1rm for bench, same for squats where I go below parallel. I'm not comfertable doing a max squat at parallel kuz I always do ATG and going all the way down does affect my max but I would rather be strong with full range of motion rather then half way.

Just my 2 cents
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