Deadlift Fail – What Was Learned
I recently failed, and I am so excited about it!
Driving to the gym Monday I was so excited to deadlift I almost threw up in my truck. I have battled spasms in the middle of my back frequently when going heavy on pulls. To help this issues we began our max effort lower day with reverse hypers. People can debate on how to ‘warm up’ till the sun goes down, but I like Date Date’s explanation the best, “The exercise is the warm up!’ Keeping this in mind we simply do the exercise and ramp up the weight. With reverse hypers we did 4 sets of 12 and worked our way up to 200lb. As we began our pulls, we negated sets of 5 and went straight for singles. We loaded the bar at 640lb (potential 5lb PR) and I failed at the lockout for the first time in my life. Here is what I learned:
-Train grip. I lightly implemented it prior, but was never close to failing due to it. I will now implement the I-beam attachment seated rows and pull downs 3 x 15 on one and 3 x 5 on the other at the beginning of the week then flip it a the end of the week. I will also include using the axle bar for pulls.
-Pulling 1x every month and half has worked thus far, however my goal is a 700lb pull so it is time to adjust accordingly. More work is required.
-Reverse Hypers are working. Week 1 I was using 50lb and now 200+. Progress has been made but more is required, instead of 1-2 per week we will now train 2-3 differentiating it between a supplemental exercise and recovery method.
-Westside Barbell conjugate training system is working well for myself, many of our members, and our clients.
-Failure offers chances to improve. Without pushing to failure we can never truly understand what we must improve upon. Failure also offers the chance to grow mentally.
Let us all be more open about our failures, we can learn a great deal from one another. Let us celebrate ‘failing’.
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Until next time Iron Made Community.
“Be devoted to one another in love. Honor one another above yourselves. Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. Be joyful in hope, patient in affliction, faithful in prayer. Share with the Lord’s people who are in need. Practice hospitality.
Bless those who persecute you; bless and do not curse. Rejoice with those who rejoice; mourn with those who mourn. Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited.” – Romans 12:10-16