Logan's Workout Log

[Samuel Hughes]

Originally Posted by Eduardo Chile

Logan,

I used to deadlift like that as well. If you look through my videos you will see the progression I have made. I still have some strides to go.

1. Your hips are too high as Samuel said.

2. The weight is likely not starting over your mid foot.

3. Your back is rounding some.

Here are some tips to get you in a better/safer starting position.

1. Place the bar over the mid foot. This should be a couple of inches from your shins.

2. Go down and grab the bar by bending over at the hip. Your knee angle should not have changed at this point.

3. Move your shins forward until they touch the bar.

4. Expand your chest and tighten up your abs.

5. Experiment with looking down and straight ahead to maintain your arch. I personally look straight ahead.

But you are very strong and if you improve your leverages you will show your stength even more.

This sounds like a perfect set-up. From experience, when the bar is truly over your mid-foot it will look too close. "A couple of inches from your shins" is generous for most people, though maybe not for you as you are a big dude. It will probably look/feel too close but once you pull , you'll see there is a whole lost less torsional force on your spine.

[Logan Brunkenhoefer]

Eduardo: I checked out some of your older deadlift videos, and you look exactly like I do right now. I see that you've checked out Rippetoe's video of the deadlift set up! One thing I have noticed is that whenever I do set up with the bar at mid-foot, I have a hard time getting my hips low. Should I go ahead and have the bar an inch or so further out to get my hips lower?

Samuel: Thanks, I'll try to get the hips lower for the next one. As you said, should be a lot less stress on my back. I prefer to do a conventional deadlift, but would a sumo style deadlift be better for me since I am pretty tall?

I was planning on doing heavy singles next week, do y'all think I should get my form down before I do the singles?

[Eduardo Chile]

I believe deadlifting sumo or conventional is based on body proportions and not just size. It doesn't seem like you have a leverage issue.

You should videotape yourself from the side and look for

1) Bar over the midfoot

2) Shoulder blades over the bar.

3) Maintain an arch (neutral spine)

If you setup like I told you it should line you up to accomplish these goals. So, yes your hips will have to be lower in order to achieve this.

I would hold off on singles and get some practice with this form. I think it will help you lift bigger numbers in a safe fashion.

Things to personalize your deadlift

1) Distance between your feet

2) Your feet can be angled a bit like in the squat. Straight ahead is not necessarily the best.

3) Looking straight ahead or down is up to you

4) Hand placement should be done to minimize the distance needed to move the bar as long as your body isn't in the way.

5) Shoes. Some people prefer to lift in olympic shoes than wrestling shoes.

6) Further down the road you can learn to dive quickly into the deadlift position to take advantage of the stretch reflex, but I would not do this now.

Hope this helps.

[Logan Brunkenhoefer]

Awesome! Thanks for the help man, much appreciated. I'll get some video next weekend and see what y'all think. I'll also post up a video of my squat next week.

2/27/11

Rest day

Did a lot of foam rolling and worked on loosening up the hips

[Logan Brunkenhoefer]

2/28/11

Workout went great today, was really happy with my squat!! I took a narrower stance, and suprisingly I felt more comfortable that way. I felt like my hips were futher back and I went much deeper into the squat. I don't see why the straight arm lat pull down isn't a more common workout. I really enjoy them and think that they help out a bunch with my gymnastic movements and ab wheel roll outs.

ATG Squat 5x5
-265, 275, 285, 315, 335

DB push press 5x5
-75, 75, 80, 80, 80

Snatch Grip Deadlift 5x5
-245, 245, 255, 265, 265

3x8 of
Straight arm lat push down, tricep push down, Lateral raises

[Logan Brunkenhoefer]

3/1/11

Awesome day outside, so I didn't go in the gym. I did a workout on a playground set instead!

Didn't really have to much planned or organized for the workout, just did a bunch of pull ups, muscle ups, dips, handstands, etc. Lots of fun!

3/2/11

Rest day

[Logan Brunkenhoefer]

3/3/11

Had two tests today and some homework due. I decieded to take the day off.



3/4/11

Bulgarian Dip 5x5

Handstand Wall Runs 6x3

Weighted Pull up 5x5
-55, 65, 70, 70, 80

Static Work- 60 sec each
-Advancded Front Lever Tuck, 3 Sets
-L-Sits 2 sets!!
-Planche Hold with feet on wall, took forever! Lots of sets

Ab Work
-Ab Wheel Roll-outs
-Back extentions
-Saxon Side bench

[Logan Brunkenhoefer]

3/5/11

Was unable to get video of my dead lift today. The gym was super busy and didn't really feel like dealing with the camera. Worked on dead lift form for a while. Seems like my weights won't be as high with my hips lower until my body adjusts to it.

Snatch 5x3
-135, 135, 145, 155, 165

Front Squat 5, 5, 5, 3, 3, 3
-185, 225, 245, 265, 275, 295

Lunges, farmers walk, calves

[Logan Brunkenhoefer]

3/6/11

Rest Day



3/7/11

Squat 5, 5, 5, 3, 3, 3
- 255, 275, 295, 315, 335, 345

Snatch Dead-lift 3x8
-245

DB Push Press 5, 5, 5, 3, 3, 3
-75, 80, 85, 90, 95, 95

Straight arm lat push down, tricep push downs, lateral raises

[Eduardo Chile]

How do you decide on what your work sets are weight wise?