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My belt-less deadlift practice progress (homage to PlanStrong)

10/30/2015

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I want to build my belt-less deadlift.  Honestly, I figured I would get to a point where I felt it was necessary to use my belt - but so far still feels good without.  To further simplify, I drastically minimized my warm-up rituals.  In the past it has gotten out of hand; sometimes taking upwards of 30 minutes before even touching a bar.  Now, from a deep squat I perform 10 t-spine rotations (20 if tight); and 5 to 10 Dead-stop swings.  That's it.  I practice the majority of my deadlifts in the garage barefoot.  I have been practicing using the StrongFirst PlanStrong training protocols.  Depending on the volume for the week, I practice anywhere from 2 to 5 days per week.

I started using the PlanStrong programming for my belt-less deadlift Mid-May 2015.  At the time my best belt-less deadlift was 455 (form was only o.k., nothing to brag about).  I have chosen to build slow and favored more conservative versions of the programming (sometimes not including any reps above 89% 1RM). 

I have completed 5 Preparatory Periods & tried out 1 Competition Period.  So far it has been great!  Today (at the end of my 1st Competition Period) I tested and got a belt-less personal best of 585lbs.  Watching the video is a double edged sword, because I am always hyper critical of myself.  The form isn't exactly what I want - but I'll take it for today and am excited to continue to climb.       
1 Comment
richardfriesen link
3/11/2016 08:28:22 pm

wow, many thanks, very detail and easy to understand with series video

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