Best if you can find someone who knows what they're doing that can watch you real time to offer some tips. Otherwise, post some videos here so we can critique your form. Videos from the side give the best angle for judgement.
The best resource I've ever found for exercises for normal and even broken people is Dean Somerset.
I love you but I'm gonna have to disagree with you here, @Pako. If you drop your butt and your knees come forward, you're training a squat pattern and not a hip hinge. The deadlift is a totally different movement and shouldn't be trained like a squat. It could probably be helpful if you're trying to maximize the amount of weight that you're pulling, but if you want to do that as exercise you might as well just train squats.
I think 160kg as absolute max. attempt could be possible in the next 5-6 months if I eat, sleep, train and deload properly.
Get it checked out with ultra sonic, just to be safe. I tore my belly button a year ago when cleaning a barbell to do heavy overhead presses, felt hot searing pain like a knife cut. Skipped all the exercises that required core strength and did most exercises seated for 2 months, it eventually healed. When it starts to become a hump GO SEE THE DOCTOR IMMEDIATELY. That could be guts pushing through the tear and that's a life threatening condition.
Not a whole lot of experience, but what I read is to of course eat enough protein throughout the day maybe more than when not cutting. The second main thing was to reduce volume (sets/reps), but do heavy sets/reps to preserve strength.Not sure how to train during the cut to preserve my strength and not lose muscle, I guess I will shift to less weight and more volume.
I wonder if I can do that in 10 weeks, never tried that before.
In a caloric deficit, it's hard to keep strength and even more importantly, endurance. To burn fat and keep your muscle, keep your proteins high in the 1-1.5g per lb. of body weight per day. Get your caloric deficit from decreased carbs and little to no fat in your diet. Without the use of PED's, you will loose some lean tissue, but you can reduce how muscle mass you loose with slow and gradual dieting and doing enough cardio to help with being in a deficit but don't get too aggressive with diet or cardio. You are not going to want to loose too much too quickly if you want to keep your muscle mass. .5-1.0 lbs of loss per week would be a pretty good taper.Not sure how to train during the cut to preserve my strength and not lose muscle, I guess I will shift to less weight and more volume.
I wonder if I can do that in 10 weeks, never tried that before.
I spoke with my doctor about it in the past, a year ago, but we didn't speak on it in relation to lifting. Since then, I have laid off any lifting. It sucks, but it hasn't been too bad. I will have to get surgery if I want to continue strength building.
I have to get a lot of stuff done, that's for sure. I have some belly fat, so the hernia is a little harder to notice. I haven't been in the gym for a while, but as you have said, I could do some exercises that don't require core strength.
Yeah, of course. Be careful and good luck.
Thank you, this is most helpful!
Are there any things I should be considering in my lifting routine? I'm not entirely sure whether I should try to keep my max strength by doing mainly low repetition high weight sets or if I should focus on light bodybuilding exercises / volume to not overtax myself while being on a low caloric mode. My gut feeling says I should do both 50/50 but I never did a proper cut in my entire life so....
Not entirely, like I said I tore an abdominal muscle which was so bad I could not even pick up a water bottle from the floor and could only sleep in one position for weeks. What I could do was upper body exercises on a steep incline bench - barbell shoulder/chest presses, chest flyes and incline bench dumbbell biceps curls. Light bench presses with a flat back, your feet up and on the bench may be possible as well. Try those exercises with caution and very light weights and see how it goes.
I would train as usual, give your muscles a reason to stick around. Typically athletes will continue to train as they have up until the final peak week of a show. That last week you are terribly depleted and you’ve started manipulating water. At this point, you are just trying not to get injured.Thank you, this is most helpful!
I would also consider cutting the volume on the cut. That might help balance things out a little.I postponed cutting to sometime next year, I'm having too much stress at work right now and I found out that suboptimal nutrition while working out and having a demanding fulltime job is just too much for my body to handle, I was super tired all the time.
Also just for fun I've been testing @Pako 's bench press program for standing strict shoulder presses. No idea if it that programming can be used for other exercises - I'm into week two of using it and its hard. Goal is to get back to my personal record, right now I'm doing the 215 lbs max week. Overhead pressing 3 times a week after bench presses is quite demanding
Going through a cut and being in a deficit is no joke my friend. I would say that nutrition and proper recovery are vital for a cut to keep energy levels and stressors in check. A multi mineral along with multi vitamins can help a ton, but you may also find that you need more sleep as well as better stress management tools.I postponed cutting to sometime next year, I'm having too much stress at work right now and I found out that suboptimal nutrition while working out and having a demanding fulltime job is just too much for my body to handle, I was super tired all the time.
Also just for fun I've been testing @Pako 's bench press program for standing strict shoulder presses. No idea if it that programming can be used for other exercises - I'm into week two of using it and its hard. Goal is to get back to my personal record, right now I'm doing the 215 lbs max week. Overhead pressing 3 times a week after bench presses is quite demanding
I've been almost stuck at the bottom several times myself, and I'm one of those squatters who have to lean WAY forward thanks to my levers, almost like doing good mornings. No way I could have dumped the barbell down my back.
I never quite got why people use spotters for the squat. I figured if you have to dump it, you have to dump it.
Not very well!
I tried but the 215lbs week just totally trashed me and I could not complete it even though I know I can do 215lbs singles with the overhead press without too much effort. I think the plan is not suited for exercises that also target the core that much, core fatigue is very real.
