Elliot Hulse said in a recent video, “the stories we tell ourselves.” And when I missed my first ever try at a 600lbs deadlift, I couldn’t help but feel disappointed, but NOT heartbroken.
I had it.
All I could think about was what went wrong.
The bar got away from me.
In technical barbell speak, the bar moved away from my body. In truth it wasn’t that the bar move away from my body, the real truth is that it was the other way around. My body moved away from the bar.
In a conventional deadlift, when technique break down, one of the most common errors is the hips rising too soon. When the hips shoot up to fast in a heavy conventional deadlift the knees and shins will move away from the bar. As Mark Rippetoe says, “Heavy weights want move in vertical lines.” It’s possible to correct the bar path by pull the bar back in, but at near max weights, perfect form is the only way the lift would be completed.
“Once I grab the bar I’m not going to let it go.”
That was the thought running through my head.
As my left knee completely locked out I did everything I could to bring the bar back in, but it was too late. I lost most of my leg drive and I was running completely on back strength. I felt some of my spinal erectors begin to stretch out as I lose some tightness and that’s when I let go.
If I had stronger lats and stronger lower back muscle I would’ve been able to pull the bar in to correct my bar path.
Building strength is a really great way to give yourself error room.
In barbell lifting, whatever you lack in technique you can make up in strength. This is probably why the Westside Barbell conjugate method works so well. Variety builds strength. So all I can really think about now is working on all the special exercises that would allow me to get stronger. To fix my error by getting stronger. I’ve always wanted that lower back hump that I’ve seen on impressive physiques. It looks like their low back is rounding, but the reality is that their spinal erectors are just jacked like a bicep.
Another view on correcting my 600lbs deadlift is to bias my program by improving my technique. Work on timing and technique. Increasing strength is always a priority, but technique is essentially improving leverages by using timing. Time the deadlift better.
It’s obvious that both strength and technique are important but which way should I bias my program? More technique focused or more strength focused? That’s my interpretation of what I heard Dave Tate say on a youtube video: Concurrent or conjugate
Concurrent style of training is training the main lift as in competition. My limited exposure to powerlifting’s finest has me in the age where Dan Green is really popular. Dan Green’s training philosophy if more of a concurrent style of training. Focus on doing the main lift and keep trying to get better at it, then use accessory work to build up that main lift.
Dave Tate comes from the school of Louie Simmons’s Westside Barbell. The ever so popular conjugate method. I think the one on bodybuilding.com forums I saw gain popularity was “WSFSB.” Which stands for Westside for Skinny Bastards. I believe it’s a version of conjugate method.
I personally prefer concurrent training. Get better by practicing exactly what you’re going to do in competition. The exact technique that will be used for a powerlifting meet.
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