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Hi Marisa,
Welcome back!I suggest watching the courses on Squat, Press and Deadlift as well as RPR before you get started.
Begin training slow and low on the TFL Block 1&2.
Don’t forget about nutrition.
Check out these articles to help you get started:
https://www.elitefts.com/coaching-logs/video-log-throw-all-of-your-food-away/ -
Bench:
It looks like your butt is down. Hard to tell 100% because the rack is blocking some of it.
You had a big weight loss and that affects potions and leverages.
I wouldn’t stress about it too much now.
I would work on quad and hip mobility to help you move your feet around if needed.Deadlift:
It looks 100% A-OK.
I see nothing to correct right now.
Again, you had a big weight loss and that will affect the Deadlift a lot as getting to the bar is EASIER.Don’t rush to conclusions on things after one training session.
Everything here looks great.Now, be consistent.
Be like Wayne. -
Bench:
It looks like your butt is down. Hard to tell 100% because the rack is blocking some of it.
You had a big weight loss and that affects potions and leverages.
I wouldn’t stress about it too much now.
I would work on quad and hip mobility to help you move your feet around if needed.Deadlift:
It looks 100% A-OK.
I see nothing to correct right now.
Again, you had a big weight loss and that will affect the Deadlift a lot as getting to the bar is EASIER.Don’t rush to conclusions on things after one training session.
Everything here looks great.Now, be consistent.
Be like Wayne. -
Good job judging the RPE. That looked like it was about a 7.
Form looks much better than a few weeks ago.Keep working on taking the slack out of the bar/making the arms long.
One way to do this is to let go of the bar every rep, stand up and re grip.EG:
If you are doing a set of multiple reps, approach the bar.
Go through your set up, make the arms long, lift.
Lower it under control. Let go of the bar and stand up and repeat your set up for every rep.This gives you multiple chances to practice your set up/taking slack out/making arms long.
It also increase the RPE which is good, but may bruise the ego.
Let’s keep working on the long arms and then go to something else once that is fixed 100%.
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Your hips are not rising first.
You are actually doing an ok job of making the arms long/taking the slack out.The issue is that you are rounding your lower back as you start.
This could be for a few reasons.Rushing your set up-you are
The weight is too heavy
Improper bracing
Letting your brace go
Weak spinal erectors
Something elseThat set was also above an RPE 10. Watch the last rep, you ramp and hitch it to lock out. That is just too heavy for that many reps.
My suggestion is to drop whatever percentage is listed on Deadlifts to about 70-75% for the next month.
Focus on dialing in form and working on the issues I listed above.Have you watched the Bracing video in the Library?
I’d also add in some more Erector work.
Maybe Hatfield Back Raises and/or Reverse Hypers if you have a hyper bench.Don’t get discouraged.
You did a better job at the long arms than before.
That weight is just too heavy. If I was coaching you in person, I’d drop that weight by about 100 pounds and have you do it right.Sometimes we get better results from less weight.
This is one of those situations.
Take the ego out, and put the brain in.
Save the ego for a meet.Make sure you film next session. Send all of your sets.
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Our meet prep block for that meet should be up in a day or so.
If it is not up by Friday, email me and I’ll send it.Or, you can choose one of the other blocks, they all work well. This one worked SWELL!
Let me know what you decide!
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These are better than before but you are not making your arms long enough.
Watch the 1st rep. You take some slack out, but then RIP the bar off the floor. The 2nd rep is better, but still needs to improve.If the arms are not “long” it will usually make the hips/butt rise or lower back round, and this is the case for you.
Imagine if you were driving a VERY powerful car and and from a standstill, you floored the gas.
Would you move or would you spin the tires?
You’d spin the tires and smoke them. Looks cool, does nothing to win.Now imagine if you applied the gas smoothly until the car launched and then floored the gas?
You’d take off and go FAST!
Deadlift is the same.
Start smooth and strong, once the inertia is broken, accelerate as hard as you can all the way up.
Google my article
Patience then Violence
It’s help too.
Keep plugging away, you are making improvements.
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These are better than before but you are not making your arms long enough.
Watch the 1st rep. You take some slack out, but then RIP the bar off the floor. The 2nd rep is better, but still needs to improve.If the arms are not “long” it will usually make the hips/butt rise or lower back round, and this is the case for you.
Imagine if you were driving a VERY powerful car and and from a standstill, you floored the gas.
Would you move or would you spin the tires?
You’d spin the tires and smoke them. Looks cool, does nothing to win.Now imagine if you applied the gas smoothly until the car launched and then floored the gas?
You’d take off and go FAST!
Deadlift is the same.
Start smooth and strong, once the inertia is broken, accelerate as hard as you can all the way up.
Google my article
Patience then Violence
It’s help too.
Keep plugging away, you are making improvements.
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In addition:
“As an example, I did a set of squats a while back at an RPE 8 it was 3 reps, and on rep 3 I was hitting technical failure. I could have pushed through 2 more with technical failure”
This is an RPE 10 if you hit technical failure on the 3rd rep. If you push through and keep going, it is not on the RPE chart!
It’s too much.
An RPE 8 means that you can do 3 or 4 more GOOD reps.
I hope this clarifies things.
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Read these articles:
We almost never want you to reach failure.
When you see a rep range, say 3 sets x 10 reps, your last rep (#10) should be very difficult, maybe even have a minor flaw.
If you see 4 sets x 8-12 reps (or something else like it), your first set should allow about 12 reps, with the 12th being hard. Ass weight so that you get maybe 10 or 11 next set, and keep doing this until you can only get about 7-9 on the last set.
“I’ve also noticed for RPE 8/9 I hit technical failure on like the last rep or two. Does RPE count these failures? As an example, I did a set of squats a while back at an RPE 8 it was 3 reps, and on rep 3 I was hitting technical failure. I could have pushed through 2 more with technical failure, but should that even happen? As a consequence, every set took LOTS of time to recover as s reach technical failure every set.”
No offense here, but this tells me that you are not following the program and I would guess didn’t read the articles that should have been sent to you are th beginning when you joined.
What you are describing is a pretty sure fire way to guarantee injury, burnout, and will usually make your lifts go DOWN.
Read the RPE article I sent.
When using my system, the % is a guide. The RPE is most important.
You’ll infrequently go to failure.I want to induce flaw through fatigue.
So, good guide:RPE 6-8: Absolutely as perfect form and technique as you are capable of on ALL reps.
RPE 9: the last rep may have some technical flaw
RPE 10: Get the lift, there will be a technical flaw most likely
And:
RPE 6: you can do another 4-5 REALLY good reps
RPE 7: you can do another 3-4 REALLY good reps
RPE 8: you can do another 2-3 REALLY good reps
RPE 9: you can do another 1-2 REALLY good reps
RPE 10: you CANNOT do 1 more repRead the articles and get back to me with questions.
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Watch this Course:
Your shoulders should not be squeezed together. The course gives you all the cues. Watch it and get back to me with questions.
“I believe I’m on week 3 of raw powerlifting block 1B.”
We don’t have a block by that name.
Can you reply with a link to the block you are on so I can look and see what is going on? -
Christopher,
Your form is not that bad.
It just needs a few tune-ups.Let’s focus on one thing and fix it, then move on to the next in a few weeks.
The good thing is that you are attacking the deadlifts and being aggressive.
The bad thing is that you are not making your arms long.That is a cue I stole from Goggins and it wraps up a bunch of other ones.
Watch the videos. You are talking the slack out, then pushing the bar down and ripping it up.Next time you pull, focus on taking all of the slack out, make your arms long.
Flex at the the bar as if you are trying to pull your arms out of the sockets, and then ONLY MOVE UPOWARDS.If you don’t understand, let me know.
What program are you following now?
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