Weightlifting for Kiwis - Discussion and support regarding the art of swole

[Hog On Ice]

Damn is it hard to work out proper deadlifting stance and form. I've been getting knee pain lately, thought it's from my stance being either too narrow or too high, read about it and apparently it's most likely from my stance being too low. Absolute shamanism. Wasn't this weightlifting shit supposed to be easy grunt work for unenlightened brainlets?

It’s a common assumption that pain is the result of “improper form” but that’s often not the case. What does your deadlift schedule look like? How often do you max out? Is there anything else you do that could be causing the pain?

 

[Grotesque Bushes]

It’s a common assumption that pain is the result of “improper form” but that’s often not the case. What does your deadlift schedule look like? How often do you max out? Is there anything else you do that could be causing the pain?

I train 3 times a week and do deadlifts every other session, so ~4 days rest between sessions. I don't max out - I've started training deadlifts recently so I keep at a weight level I can do five sets of 10 comfortably, I'm still at 90kg now. I have previous history of knee injuries but what I'm feeling during deadlifts [increased pressure/pain within the knee joint itself] does not line up with the previous history and symptoms of my booboos.

 

[CivilianOfTheFandomWars]

I’ve dialed back deadlifts and replaced them with various rows most days, just because work does a number on my back and I would rather be safe than sorry.

 

[Vingle]

I train 3 times a week and do deadlifts every other session, so ~4 days rest between sessions. I don't max out - I've started training deadlifts recently so I keep at a weight level I can do five sets of 10 comfortably, I'm still at 90kg now. I have previous history of knee injuries but what I'm feeling during deadlifts [increased pressure/pain within the knee joint itself] does not line up with the previous history and symptoms of my booboos.

Tried knee sleeves? My knees doesn't hurt after I've began wearing them.

 

[Hot Dog]

I train 3 times a week and do deadlifts every other session, so ~4 days rest between sessions. I don't max out - I've started training deadlifts recently so I keep at a weight level I can do five sets of 10 comfortably, I'm still at 90kg now. I have previous history of knee injuries but what I'm feeling during deadlifts [increased pressure/pain within the knee joint itself] does not line up with the previous history and symptoms of my booboos.

Back off if you are in pain doing the exercise and reassess your form. What kind of knee injuries do you have? Are you already wearing knee braces or anything like that?

 

[grasshoppermustard]

It's not like you want to train to failure with deadlifts, I do volume work but never to the point where it feels like the muscle will fail as I think that's how a lot of people head to snap city.

 

[A Cat in a Minefield]

I’ve dialed back deadlifts and replaced them with various rows most days, just because work does a number on my back and I would rather be safe than sorry.

I totally agree. I almost never do them for this reason. It's true that there are benefits from doing exercises that work multiple muscle groups but the risk isn't worth it to me.

 

[Grotesque Bushes]

The knee sleeves are a good idea.
I've got pivot twist in one of my knees and had torn side ligaments in another. I'm bad with dynamic movement now, but controlled load like with deadlifts doesn't affect me much. The pain I've got now feels different and I bet it's form related since it started recently - I likely try to put my hips too low, which in turn puts the knee over the bar and the load spreads in an awkward manner when I pull

 

[Hot Dog]

The knee sleeves are a good idea.
I've got pivot twist in one of my knees and had torn side ligaments in another. I'm bad with dynamic movement now, but controlled load like with deadlifts doesn't affect me much. The pain I've got now feels different and I bet it's form related since it started recently - I likely try to put my hips too low, which in turn puts the knee over the bar and the load spreads in an awkward manner when I pull

Knee sleeves and fish oil for joints are good options. If you can squat I would recommend it over deadlift, since it stabilizes and strengthens your knees as well as being a fantastic exercise.

 

[Grotesque Bushes]

Knee sleeves and fish oil for joints are good options. If you can squat I would recommend it over deadlift, since it stabilizes and strengthens your knees as well as being a fantastic exercise.

tbh I'm afraid of weighted squats because of the limited escape options. If my knee somehow slips and decides to yeet itself off the patella during a deadlift my escape plan is to just let go. If the same happens with a bar on my back I'm fucked, I won't be able to drop it before I do some damage. On the other hand I can always squat with dumbbells - that leaves a lot of time before I outgrow whatever gear is at the gym. And likely when I can squat that with decent volume, my knees should be strengthened enough for bar work.

 

[Ahriman]

It's not like you want to train to failure with deadlifts, I do volume work but never to the point where it feels like the muscle will fail as I think that's how a lot of people head to snap city.

Yup, that's correct. Jim Wendler addresses this on his 5/3/1 books.

This means, that the 1 rep max on 5/3/1 is more like your true 2-3 rep max, there's always 1-2 more reps in the tank.

No need to go all out, chasing PRs. That's a rookie mistake.

 

[Hot Dog]

tbh I'm afraid of weighted squats because of the limited escape options. If my knee somehow slips and decides to yeet itself off the patella during a deadlift my escape plan is to just let go. If the same happens with a bar on my back I'm fucked, I won't be able to drop it before I do some damage. On the other hand I can always squat with dumbbells - that leaves a lot of time before I outgrow whatever gear is at the gym. And likely when I can squat that with decent volume, my knees should be strengthened enough for bar work.

You know your body best so do what you can do comfortably. Working out should be challenging but not physically painful. Start light with just the bar only or use dumbells.

If I were you I would look into knee braces that stabilize your patella over knee sleeves, which only compress and warm your knees up. I dislocated my patella years ago during a wrestling match and they worked wonders for me but since I started lifting seriously my knees have never felt better or been more stable.

 

[Hog On Ice]

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This means, that the 1 rep max on 5/3/1 is more like your true 2-3 rep max, there's always 1-2 more reps in the tank.

No need to go all out, chasing PRs. That's a rookie mistake.

I’ve been doing various 5/3/1 programs since the start of last year. Jim is absolutely right about this, especially when it comes to deadlifts. And it’s not just about safety. The lower I set my training max, the more my actual max seems to improve.

Others programs I’ve tried (SS, SL, Stronger by Science) don’t manage fatigue nearly as well, if at all.

 

[Ahriman]

I’ve been doing various 5/3/1 programs since the start of last year. Jim is absolutely right about this, especially when it comes to deadlifts. And it’s not just about safety. The lower I set my training max, the more my actual max seems to improve.

Others programs I’ve tried (SS, SL, Stronger by Science) don’t manage fatigue nearly as well, if at all.

I am on my last month of BBB, but after checking my new true 1RM on all 4 main exercises and recalculating, I'll be switching over to Beefcake w/FSL, should be pretty interesting. Haven't implemented joker sets or FSL (first set last) in my routines, do you run those?

 

[Hog On Ice]

I am on my last month of BBB, but after checking my new true 1RM on all 4 main exercises, I'll be switching over to Beefcake w/FSL, should be pretty interesting. Haven't implemented joker sets or FSL (first set last) in my routines, do you run those?

Yes I have. My favorite program so far is Pervertor. Each cycle has a 5x10 week (BBB), a 10x5 week (Boring But Strong), and a 5x5 SSL week. Then in the anchor phase, AMRAPs, jokers, and widowmakers (sets of 15-20) are swapped in. The work is hard but manageable with the right training maxes, and the variety keeps it from getting boring.

I’m about to try Supplemental Heaven which uses alternative lifts for the supplemental work. So for me it’s going to be front squat, RDL, incline press, and push press.

 

[DiggieSmalls]

I olympic lift, so starting light and training lighter is a necessity. I feel a lot of guys train heavy because it feeds their ego. doing the olympic lifts have taught me a lot and to not care about how much weight i have on the bar instead care that I can get my form right.
I've seen a lot of guys load up the bar and do shit squats, presses, no rom. It's like a good recipe to get hurt.
I recommend going light because it also helps you build confidence in yourself before moving up. having full ROM and control will always be better than jerky uncontrolled movements with more weight.

 

[Ahriman]

Yes I have. My favorite program so far is Pervertor. Each cycle has a 5x10 week (BBB), a 10x5 week (Boring But Strong), and a 5x5 SSL week. Then in the anchor phase, AMRAPs, jokers, and widowmakers (sets of 15-20) are swapped in. The work is hard but manageable with the right training maxes, and the variety keeps it from getting boring.

I’m about to try Supplemental Heaven which uses alternative lifts for the supplemental work. So for me it’s going to be front squat, RDL, incline press, and push press.

Nice, Pervertor sounds pretty good. I'll be tackling u/MythicalStrength's 6 month program, I've posted it some time ago and it covers Beefcake, then Building The Monolith, then Deep Water - never heard of this last one.

Like I've commented earlier, those 20 rep squats on BTM are gonna kick my ass!

 

[CivilianOfTheFandomWars]

I personally love getting sick nasty pumps, so I go more the Mountain Dog style of having compound, benchmark, basic exercises I really track and want to progress on, then do exercises and techniques to get as juicy as possible, then do exercises with a large range of motion and stretched positions.

 

[Ahriman]

Speaking of routines, anyone ever tried any of Brian Alsruhe's routines? been following his channel on and off over the years, he lays out really good info.

 

[1440p Curved Monitor]

Hello fit kiwis.
I'm a mid 20s tall woman, 200lb. Been going to the gym 3x week this month. I recently started deadlifting with the help of a trainer I see once a week. Started with 100lbs and did 3 sets of 12. About a day after the session one of my knees started hurting - it hurt to totally extend it, was a bitch to walk with, and wasn't the knee that usually gives me issues. After about two days it feels better, but it still feels kinda "loose". It's weird because I'm rather strong - trainer says that I'm exceptional for a beginner and my weight. Any idea as to what it is, why it happened, and how to prevent it? Also does anyone have any tips specifically for women? I know that depending on the sport, technique can differ for men and women, and I don't know if deadlifting is one of those activities.