Bros I'm about to finish up my cut, moving to strength and recomp/lean bulk, figuring out how much of a surplus I can run and how much cardio I need to not gain fat. I still plan on doing 5/3/1 with bodybuilding added to it. It might suck for an "advanced" or "expert" lifter (based on
these standards), but I'm "intermediate" at best in terms of strength on lower body lifts.
The issue I have is my deadlift. After decades of sitting or laying down 23.9 hours a day, my hips are REALLY weak. I noticed that after my first "heavy" set, my hips and flexors get really sore, and my lower back gets fatigued (but not painful) and basically the first 1/4 of my deadlift is extremely weak and painful. I can do rack pulls that are +40-50kg heavier than my DL, which tells me that the bottom portion of my DL is really damn weak.
So my question is, how can I work on this, other than of course doing more deadlifts. Are there specific accessory exercises and mobility drills that I should add? What worries me is that my form may be so bad, trying to just keep training this way and adding weight, I'll eventually just fuck myself up somehow.
Today I tried following the cues mentioned in
this Alan Thrall video but the cue in that video of 'leaning back' just makes me feel so weak and awkward. What cues do you think are better?
Next week I'll be calculating my 1RM's and from there I'll be moving ahead with the 5/3/1 program. I'll post my progress here, and I hope others start posting progress too! This thread is way too dead
