Author Topic: Home Gym Deadlift PR Today  (Read 2939 times)

ontheheel

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Home Gym Deadlift PR Today
« on: October 30, 2017, 10:31:49 AM »
I've been skinny and weak my whole life. I'm still skinny and weak. Let's just start with that.

Inspired by this post, I cobbled together a garage gym with some birthday presents from family, unused Amazon credit, and rusted-out found/abandoned weights.

I've been getting up at 4:30 every morning and hitting the iron by 5:00 3x per week for a few months now using Mark Rippetoe's Starting Strength program.

After a good warmup, I hit five reps at 215lbs this morning. I got close to this earlier in the year before heading up to winter mountain warfare training, but couldn't cut it. After returning, I had wasted away from the hard training and harsh conditions in the high Sierra, and had a long way to go to get back to where I was. Now, I've met and surpassed it! Onward and upward.

GuitarStv

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Re: Home Gym Deadlift PR Today
« Reply #1 on: October 30, 2017, 10:38:33 AM »
Right on!  It's really incredible the amount of control that disciplined lifting weights and eating properly gives you over your strength and body composition.

bigalsmith101

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Re: Home Gym Deadlift PR Today
« Reply #2 on: November 01, 2017, 10:53:46 PM »
I need to get back into the weights. I've been basically only utilizing cardio to keep myself fit, and playing basketball 2-3 das a week.

Back when I was hitting the gym, my Deadlift PR was 3x10 at 365, or a set of 5 at 415lbs. Not a chance in hell I could do that again.

Ed Mills

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Re: Home Gym Deadlift PR Today
« Reply #3 on: November 08, 2017, 01:44:20 PM »
onthehell,
Way to go man!  First, awesome job getting your butt up at 4:30 to lift.  Then, you are actually slinging some iron around to boot.  Think of all those who are 3 hours from waking up with no intention of breaking a sweat that day.  Keep it up.

I started back last week in attempt to strengthen my bum right shoulder and work on my body composition (vanity is can be a powerful motivator!).  I was dying for a few days there, but it's starting to get fun again.  Good luck breaking all of your PRs.  Ed

ontheheel

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Re: Home Gym Deadlift PR Today
« Reply #4 on: November 08, 2017, 02:39:14 PM »
Thanks for the encouragement, yall!

Yeah, when it comes to early mornings, if I don't do it then, it just won't happen. My job is just too unpredictable during the day, and those early morning hours are the only ones that are "mine". If I wait till after work, I'm mentally worn out from doing counseling all day, and can't even think about doing something strenuous.

Once you get over the initial shock and get into a routine, it becomes a joy - a little celebration every morning to have something good accomplished before the day really even starts.

brute

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Re: Home Gym Deadlift PR Today
« Reply #5 on: November 08, 2017, 03:16:54 PM »
Great work! Deadlifts are life.

Sun Hat

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Re: Home Gym Deadlift PR Today
« Reply #6 on: November 12, 2017, 10:17:41 AM »
Since you and I have different perceptions as to what counts as weak, I've just ordered the book that you mentioned. I used to be strong, now I'm just strong... for a woman my age, which isn't a high bar. Thanks for the recommendation and inspiration!

ACyclist

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Re: Home Gym Deadlift PR Today
« Reply #7 on: November 12, 2017, 10:54:48 AM »
Fantastic.  These are not easy for me.  The position is hard for me to do. 

La Bibliotecaria Feroz

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Re: Home Gym Deadlift PR Today
« Reply #8 on: November 12, 2017, 02:17:26 PM »
Since you and I have different perceptions as to what counts as weak, I've just ordered the book that you mentioned. I used to be strong, now I'm just strong... for a woman my age, which isn't a high bar. Thanks for the recommendation and inspiration!

I like that book, too! But it is like drinking from a firehose. Be prepared. Mark Rippetoe also has YouTube videos that I have found helpful. Good luck! I talk a lot of about lady weight lifting in my journal.

I have tried a bunch of other stuff but SS is my favorite so far. It's so... clean. Not so many distractions. My gym does not have the perfect equipment but I make it work. (Like there are no bumper plates.)

I just did a big de-load to work on my form. I was just not squatting below parallel and in fact it turns out that 2/3 of the racks at my gym, the pins are too high for me to low-bar squat below parallel!

OP: Awesome job, man. So many people are afraid of deadlifts! They are great!

TomTX

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Re: Home Gym Deadlift PR Today
« Reply #9 on: November 13, 2017, 09:08:08 AM »
Starting Strength is a tremendous book. The videos are also incredibly helpful for getting correct form - but you do need to either video yourself for comparison and/or get a friend to eyeball your technique.

Sun Hat

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Re: Home Gym Deadlift PR Today
« Reply #10 on: November 13, 2017, 12:33:30 PM »
Thanks, this should be easy enough to do at the gym where I work out.

La Bibliotecaria Feroz

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Re: Home Gym Deadlift PR Today
« Reply #11 on: November 13, 2017, 12:43:21 PM »
Starting Strength is a tremendous book. The videos are also incredibly helpful for getting correct form - but you do need to either video yourself for comparison and/or get a friend to eyeball your technique.

That's a good point. My boyfriend came to the gym with me the other day and confirmed what I was beginning to suspect. I am SO SHORT that I cannot low-bar squat below parallel in 2 of the 3 racks at my gym! The bar knocks into the pins even on the lowest setting! Fortunately the third one is a different design.

He is not an experienced lifter but it was great to have his input. Now I know what "below parallel" really feels like :-).

brute

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Re: Home Gym Deadlift PR Today
« Reply #12 on: November 13, 2017, 01:09:04 PM »
Starting Strength is a tremendous book. The videos are also incredibly helpful for getting correct form - but you do need to either video yourself for comparison and/or get a friend to eyeball your technique.

That's a good point. My boyfriend came to the gym with me the other day and confirmed what I was beginning to suspect. I am SO SHORT that I cannot low-bar squat below parallel in 2 of the 3 racks at my gym! The bar knocks into the pins even on the lowest setting! Fortunately the third one is a different design.

He is not an experienced lifter but it was great to have his input. Now I know what "below parallel" really feels like :-).

I know the Ripper loves those low bar squats, but I really would prefer to see people squat high bar for fitness/aesthetics goals. Low bar lets you move more weight, but is hell on the shoulders, elbows, and wrists, and doesn't build the quads and glutes like high bar does.

ontheheel

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Re: Home Gym Deadlift PR Today
« Reply #13 on: November 14, 2017, 12:37:41 PM »
SS has been perfect for me because it is dead simple. I got the SS app for my phone, hit "Today's Training", and just do what it tells me to do, reviewing my form occasionally with video of myself. I pay close attention to my form, and if I'm having trouble, I won't add weight until I've got it perfect. It slows down my progress in the short term, while preventing injury in the long term.

I know I'll eventually need to graduate to something more challenging and get better coaching, but the best exercise program for me right now is the one I'll actually do, and this feels like a solid start. Executing a lift that is objectively harder (more weight), and then getting to see some physical changes is such a lift, no pun intended. Even on the days that are "clock in, clock out," workouts, those changes over time are so motivating to get in and make it happen.

I think there's a parallel with FI, in that the end can seem so far off from the start, but once you see your net worth grow and see compounding start to work, it is a big boost that gives motivation to keep moving forward. Little daily decisions add up over time until the tsunami takes over and you ride it forward.

GuitarStv

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Re: Home Gym Deadlift PR Today
« Reply #14 on: November 14, 2017, 01:03:00 PM »
The problem that you run into with SS is that it becomes too challenging to maintain the weight jumps after a few months, not that you need something more challenging.

Cromacster

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Re: Home Gym Deadlift PR Today
« Reply #15 on: November 14, 2017, 01:22:54 PM »
Nice job on the PR!  PR's always kickass

The problem that you run into with SS is that it becomes too challenging to maintain the weight jumps after a few months, not that you need something more challenging.

I think a lot of that has to do with beginner gains (which can be huge) and stalling out on just doing 5x5.  When you hit that point you are no longer "starting strength" and should move to something else.

After SS Wendler 5/3/1 is a good follow up as you get comfortable with the lifts at max weight.  From there switching to something westside barbell esqe and hitting max weights for 1/2/3 reps followed by % reps and adding dynamic/speed days.

2Birds1Stone

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Re: Home Gym Deadlift PR Today
« Reply #16 on: November 14, 2017, 04:02:34 PM »
Great job!

The deadlift is my favorite lift. I cracked 600x1 weighing ~228 lbs this past winter. Sadly my max now is around 365-405 after focusing on triathlon the rest of the year.

MustachioedPistachio

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Re: Home Gym Deadlift PR Today
« Reply #17 on: December 18, 2017, 10:40:42 AM »
Awesome! I too am on SS and love my home gym.

What's great is seeing the strength come through on random stuff. Slinging around the little kids during a family get-together? So much more fun! Biking? Sprints are way more powerful. I also dance...my balance and control have improved by leaps and bounds.

I pay close attention to my form, and if I'm having trouble, I won't add weight until I've got it perfect. It slows down my progress in the short term, while preventing injury in the long term.
This. It really does take videoing yourself and watching videos of proper technique.

Keep up the good work!!

ontheheel

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Re: Home Gym Deadlift PR Today
« Reply #18 on: March 11, 2018, 07:33:45 PM »
My wife and I traveled to NYC for our anniversary in January, and promptly got colds, followed by the flu, followed by pneumonia. I missed a week of lifting on vacation, and a week when I had a bad fever and was in bed. Apart from that, I did not miss a workout, even when feeling awful and hacking up a lung. My progress stalled out for a while, but got back on track a few weeks ago once I got healthy.

Net result? I hit 285x5 last week. Iím headed to the field for the next week and will miss some workouts, but my goal right now is to hit 300lbs before the end of the month. Feeling pretty confident about that now.

After this month, I need to start working some conditioning work back into my routine, as PFT season is just around the corner. Gains will slow down, but thatís fine with me as long as Iíve got a reasonable base of strength for a healthy 33-year old male. Onward and upward!

Gone_Hiking

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Re: Home Gym Deadlift PR Today
« Reply #19 on: March 15, 2018, 08:45:37 PM »
Congrats!  I, too, can attest to lifting at home.  I'm female and minimization of muscle mass loss is my primary focus.  I've scrounged some second-hand dumbbells and started lifting with purpose at 44.  The payout for a few lifts and pushups seems much larger than it had been for the miles I used to run.  Which reminds me: I need to get off my lazy butt tomorrow morning.