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chairohkey

The Training Yard: Where We Get Our Learn On

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to my knowledge, there are a lot of warrior here with the same concern. it could be ankle mobility, bone structure, balance or a combination! i resolved myself to a wider stance with my toes pointing outwards, this is where my squat is most comfortable. i still "lean forward" more than what some strict form folks might like, but i'm listening to my body!

 

I like this video: 

 

 

and also here's an old thread with a video of my squats, how wide i stand and how much i fold :)  

 

 

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A little backstory, today was a squat day, the plan was to squat 100kg, normal progression, anyway, my mind was kind of screwed being like that's too heavy etc. I decided to do a few more warm up sets but keep feeling like that will be too much (just mental, I had no problems with 95kg as last warm up). 

So I put on the 100kg lock it out of the squat rack do my first two squats and as I go down to the third the plates on the left side hit the "safetys" so the left side bounces up, most of the weight on my right side I try to balance this as I get back up and drop the bar back into the rack, feeling like wtf.

 

I didn't injure or hurt myself, but mentally I was done, kind of finished the rest of my workout but without really pushing it. So now I thought about the mental "problem" I have with the weight and how to fix this, my idea would be to squat, less weight the next time like 90kg and afterwards switching to the power rack setting the safety bars slightly below my standing height, loading up the bar with 100kg - 120kg doing the one inch squat and just standing there for 5-10 seconds with the weight on my shoulders to get used to it.

 

Good idea or pure stupidity?

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8 hours ago, SjardisDead said:

A little backstory, today was a squat day, the plan was to squat 100kg, normal progression, anyway, my mind was kind of screwed being like that's too heavy etc. I decided to do a few more warm up sets but keep feeling like that will be too much (just mental, I had no problems with 95kg as last warm up). 

So I put on the 100kg lock it out of the squat rack do my first two squats and as I go down to the third the plates on the left side hit the "safetys" so the left side bounces up, most of the weight on my right side I try to balance this as I get back up and drop the bar back into the rack, feeling like wtf.

 

I didn't injure or hurt myself, but mentally I was done, kind of finished the rest of my workout but without really pushing it. So now I thought about the mental "problem" I have with the weight and how to fix this, my idea would be to squat, less weight the next time like 90kg and afterwards switching to the power rack setting the safety bars slightly below my standing height, loading up the bar with 100kg - 120kg doing the one inch squat and just standing there for 5-10 seconds with the weight on my shoulders to get used to it.

 

Good idea or pure stupidity?

Never a dumb idea to squat in the power/squat rack (I'm assuming the problem set was done in a squat rack that has 'fixed' safety bars?).

 

I'm wonder why the left side hit safetys while the right side didn't. How wide is your grip? Typically when I squat, the bar doesn't tilt much, when I've hit safetys its been pretty much both sides.

 

The main thing, just get back in there. I've had a few spectacular failures over the past couple years, which led to a beet red face on me and much laughter from others (and me too once we all realized I was alright). Make sure you know how to bail correctly and just stick to it.

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9 hours ago, SjardisDead said:

Good idea or pure stupidity?

 

Walkouts are a pretty common way to acclimate onesself to heavier weight. I wouldn't mess around with the safeties though. Just load the weight up on the bar and walk it out as you would with a normal squat. And after that, load it up even heavier and do it again. After having a supermaximal load on your back a few times, the actual weight you want to squat will feel like nothing in comparison. But I do think there's value in doing the actual movement of picking the weight up off the pins, stepping back, getting in position, etc., as opposed to just a static hold in a format you would never actually use for a real squat.

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5 hours ago, Deckard Gainz said:

 

Walkouts are a pretty common way to acclimate onesself to heavier weight. I wouldn't mess around with the safeties though. Just load the weight up on the bar and walk it out as you would with a normal squat. And after that, load it up even heavier and do it again. After having a supermaximal load on your back a few times, the actual weight you want to squat will feel like nothing in comparison. But I do think there's value in doing the actual movement of picking the weight up off the pins, stepping back, getting in position, etc., as opposed to just a static hold in a format you would never actually use for a real squat.

Yep! Agree. This is actually a pretty common technique w/ both sqaut and bench.

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15 hours ago, SjardisDead said:

I didn't injure or hurt myself, but mentally I was done, kind of finished the rest of my workout but without really pushing it.


The walkouts sound good and I might try them, too. The only thing I would add is that sometimes failing a few times can actually make you more relaxed. I was having regular psych-outs with my deadlifts and was afraid of the weight being too heavy, and some of the nerds asked "why, what happens when you fail the weight?" and I realised I'd never failed a deadlift. So I lifted to true failure a few times and--surprise--nothing bad happens. You put it back down. It goes "clink". For squat, maybe just test a couple of times what it feels like to descend, start your ascent, then change your mind and lower the barbell back onto the safeties. Hopefully you will then have a more physically grounded knowledge/feeling that you are safe to attempt a heavy weight.

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On 9/6/2019 at 4:30 PM, Harriet said:


The walkouts sound good and I might try them, too. The only thing I would add is that sometimes failing a few times can actually make you more relaxed. I was having regular psych-outs with my deadlifts and was afraid of the weight being too heavy, and some of the nerds asked "why, what happens when you fail the weight?" and I realised I'd never failed a deadlift. So I lifted to true failure a few times and--surprise--nothing bad happens. You put it back down. It goes "clink". For squat, maybe just test a couple of times what it feels like to descend, start your ascent, then change your mind and lower the barbell back onto the safeties. Hopefully you will then have a more physically grounded knowledge/feeling that you are safe to attempt a heavy weight.

You could also have someone else load the bar progressively with small weights and not tell you what is on it.  But you need someone you trust.

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Just now, wildross said:

You could also have someone else load the bar progressively with small weights and not tell you what is on it.  But you need someone you trust.

I Watched spezzi go through this with 100kg squat I think.  Took her a good while to get past the “weight that hurt me”. @spezzi might have ideas as well.

 

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27 minutes ago, wildross said:

You could also have someone else load the bar progressively with small weights and not tell you what is on it.  But you need someone you trust.

 

Interesting! I will just tag @SjardisDead. I don't actually have a feared number or anything, I've failed loads of deadlifts by now. And a few squats. And many benches. 

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2 hours ago, wildross said:

I Watched spezzi go through this with 100kg squat I think.  Took her a good while to get past the “weight that hurt me”. @spezzi might have ideas as well.

 

 

You mean @spezzy ? :) 

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Has anyone ever had foot pain from deadlifts? 

 

2 weeks ago I pulled heavy (for me) and for a few days afterwards my heel of my right foot was tender when walking. Felt like it was bruised but didn't see any bruising. I assumed it was because I was deadlifting barefoot on a concrete floor. 

 

The next week was a Deload Week so went super light. This week I pulled semi heavy, this time in shoes, but again my heel is tender. Feels like I just agrivated it. 

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On 10/28/2019 at 10:05 AM, h3r0 said:

Has anyone ever had foot pain from deadlifts? 

 

2 weeks ago I pulled heavy (for me) and for a few days afterwards my heel of my right foot was tender when walking. Felt like it was bruised but didn't see any bruising. I assumed it was because I was deadlifting barefoot on a concrete floor. 

 

The next week was a Deload Week so went super light. This week I pulled semi heavy, this time in shoes, but again my heel is tender. Feels like I just agrivated it. 

 

Was that your first time deadlifting heavy out of shoes?

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7 minutes ago, Grumble said:

 

Was that your first time deadlifting heavy out of shoes?

 

Earlish yes. It eventually healed and I wear shoes now but I'd rather not 

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1 minute ago, h3r0 said:

 

Earlish yes. It eventually healed and I wear shoes now but I'd rather not 

 

Potentially just a shock to your system to lift without the padding. If it's all healed now, go back to shoeless, leave your ego next to your shoes, and DL light. You'll get back to where you are now fairly quickly, but anytime you make a change in how you lift, drop weight. Your body will thank you.

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So, I just discovered that I can deadlift 3x8 @ 100 lbs.

 

I googled a chart to see where that put me, and it said beginner (that's fine) and that "these barbell standards include the weight of the bar, normally 44 lbs."

 

There's no way my bar weights 44 pounds. So I took all the weight off it, jumped on the scale w/o it then jumped on the scale w/ it. 

 

4 pounds. 

 

My barbell weighs 4 pounds. 

 

So, 2 questions. 

 

1) Is 100 pounds going to break it? It seemed fine to me. Where does one even purchase a 44 lb barbell?

 

2) Does that mean, if I had a 44 lb barbell and deadlifted 60 pounds, that I am deadlifting 100 according to the standard? Or does it mean, deadlifting 100 pounds on my 4 pound barbell mean I'm only deadlifting 60 pounds?

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58 minutes ago, Magdalena Ravenclaw said:

My barbell weighs 4 pounds. 

 

So, 2 questions. 

 

1) Is 100 pounds going to break it? It seemed fine to me. Where does one even purchase a 44 lb barbell?

 

What? The lightest tiny delicate lady bars I've seen at the gym were 22lb. How is it even possible for a bar to be 4lb? I'm no engineer, but I would be worried about its strength.

 

58 minutes ago, Magdalena Ravenclaw said:

2) Does that mean, if I had a 44 lb barbell and deadlifted 60 pounds, that I am deadlifting 100 according to the standard?


If you add 60lb of plates to a 44lb barbell, you are lifting 104lb. 

 

58 minutes ago, Magdalena Ravenclaw said:

 

Or does it mean, deadlifting 100 pounds on my 4 pound barbell mean I'm only deadlifting 60 pounds?


If you put 100lb worth of plates on a 4lb barbell, you are lifting 104lb. 

Erm. So I'm confused. How do you know how much weight you're adding to your barbell? How did you calculate the total weight? Do your plates have numbers on them?
So when I'm at the gym, I decide the total weight I want to lift, then do some quick maths to see how many plates I need. If I need 135lb, I put 2x45 plates on the 45lb bar. If I need 95lb, I put 2x25lb plates. And so on.

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1 minute ago, Harriet said:

 

What? The lightest tiny delicate lady bars I've seen at the gym were 22lb. How is it even possible for a bar to be 4lb? I'm no engineer, but I would be worried about its strength.

 


If you add 60lb of plates to a 44lb barbell, you are lifting 104lb. 

 


If you put 100lb worth of plates on a 4lb barbell, you are lifting 104lb. 

Erm. So I'm confused. How do you know how much weight you're adding to your barbell? How did you calculate the total weight? Do your plates have numbers on them?
So when I'm at the gym, I decide the total weight I want to lift, then do some quick maths to see how many plates I need. If I need 135lb, I put 2x45 plates on the 45lb bar. If I need 95lb, I put 2x25lb plates. And so on.

 

Yes, there are numbers on my plates. I put on 2 25lbs, 2 15lbs, and 2 10lbs. I had never even considered the weight of my barbell, didn't even realize ppl did that. Probably because mine is so light, lol. 

 

But so what I'm getting from your answer is: most people do count the barbell. So if they know they deadlift 100 pounds, they don't actually have 100 lbs worth of plates on the bar, right?

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2 minutes ago, Magdalena Ravenclaw said:

 

Yes, there are numbers on my plates. I put on 2 25lbs, 2 15lbs, and 2 10lbs. I had never even considered the weight of my barbell, didn't even realize ppl did that. Probably because mine is so light, lol. 

 

But so what I'm getting from your answer is: most people do count the barbell. So if they know they deadlift 100 pounds, they don't actually have 100 lbs worth of plates on the bar, right?


Right.

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35 minutes ago, Harriet said:

 

What? The lightest tiny delicate lady bars I've seen at the gym were 22lb. How is it even possible for a bar to be 4lb? I'm no engineer, but I would be worried about its strength.

 

 

Dunno. I never knew anything about barbells. I bought it off craigslist along with the plates. It was actually a Father's day present for Mr. Ravenclaw last year. But he never used it. I don't even remember why I decided to start power building. I don't remember if I had joined NFR already and that inspired it, or if it was just there's a barbell in my house I'm gonna use it. *shrug*

 

The funny thing is, I've lifted since I was in my 20's (technically my teens on my father's equipment), and always thought I lifted heavy, because my dumbbells were 8 and 10 pounds. Other girls I knew lifted 2-4 pounds. So I lifted heavy. I think that might be the disconnect I have with the plates. I wasn't straining to do the 100 pounds. If in your head, 20 pounds is heavy, 30 and 50 is powerlifting, you know? So the fact that 97 pounds is beginner (according to the charts), and I can now do 100, is really making me realize that I don't know what "heavy" is. 

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1 minute ago, Magdalena Ravenclaw said:

 

Dunno. I never knew anything about barbells. I bought it off craigslist along with the plates. It was actually a Father's day present for Mr. Ravenclaw last year. But he never used it. I don't even remember why I decided to start power building. I don't remember if I had joined NFR alreadt and that inspired it, or if it was just there's a barbell in my house I'm gonna use it. *shrug*

 

The funny thing is, I've lifted since I was in my 20's (technically my teens on my father's equipment), and always thought I lifted heavy, because my dumbbells were 8 and 10 pounds. Other girls I knew lifted 2-4 pounds. So I lifted heavy. I think that might be the disconnect I have with the plates. I wasn't straining to do the 100 pounds. If in your head, 20 pounds is heavy, 30 and 50 is powerlifting, you know? So the fact that 97 pounds is beginner (according to the charts), and I can now do 100, is really making me realize that I don't know what "heavy" is. 


Heavy is whatever you can lift for 5 reps or fewer :) You're doing great, and I hope you will enjoy heavy deadlifts as much as I do. There's nothing else like it.

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3 minutes ago, Harriet said:


Heavy is whatever you can lift for 5 reps or fewer :) You're doing great, and I hope you will enjoy heavy deadlifts as much as I do. There's nothing else like it.

 

Wait, what??? 5 reps or less? So the fact that I did 3x8 at 100 is still not heavy? How many reps / sets are you doing?

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7 minutes ago, Magdalena Ravenclaw said:

 

Wait, what??? 5 reps or less? So the fact that I did 3x8 at 100 is still not heavy? How many reps / sets are you doing?

 

Welp, I'd call that moderate. Before COVID, when I still went to the gym, I did a mix of rep ranges depending on whether I was going for hypertrophy, strength, or max strength/grinding practice. So I'd do 10 reps at 135lb for hypertrophy, something like 5 reps at 160-180lb for strength, and I worked up to 1 rep at 195lb when I was testing my maxes. There's no need for you to do that; in fact, since you aren't comfortable with the technique yet, I'd say don't go below 5 reps. 8 reps is fine, it's moderately heavy, it will net you good increases in hypertrophy, strength and technique.

Obviously, whenever I was able to do all my sets and reps, I would increase the weight a little next time. But if I failed any reps, I'd do the same weight next week.

 

ETA I would do between 3 and 5 sets, but I have limited energy/ongoing problems with fatigue. So if you can do 5 sets, that's better than 3. 

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1 hour ago, Harriet said:

 

Welp, I'd call that moderate. Before COVID, when I still went to the gym, I did a mix of rep ranges depending on whether I was going for hypertrophy, strength, or max strength/grinding practice. So I'd do 10 reps at 135lb for hypertrophy, something like 5 reps at 160-180lb for strength, and I worked up to 1 rep at 195lb when I was testing my maxes. There's no need for you to do that; in fact, since you aren't comfortable with the technique yet, I'd say don't go below 5 reps. 8 reps is fine, it's moderately heavy, it will net you good increases in hypertrophy, strength and technique.

Obviously, whenever I was able to do all my sets and reps, I would increase the weight a little next time. But if I failed any reps, I'd do the same weight next week.

 

ETA I would do between 3 and 5 sets, but I have limited energy/ongoing problems with fatigue. So if you can do 5 sets, that's better than 3. 

 

Lol, i can't even find a 4 lb barbell. I've googled everything I can. For what it's worth, it's also only 60 inches. Anyway, the only thing less than 12 pounds is a kids bar for 5 pounds. I've no idea where the guy I bought this from got this. But, now that I understand all this, it will actually be cheaper to buy a 44 lb barbell than to buy more plates. So, when the time comes that I need more weight (which apparently will be sooner than later) I will invest in a standard barbell rather than more plates. 

 

"We're not in Kansas anymore, Toto."

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