Big lifts, common mistakes
Strength posts this weekend ranged from a 495‑lb x5 deadlift clip shared by a lifter on a diet to practical coaching reminders about ego lifting and not tracking progress. (x.com) Other routine posts showed a 6km walk plus a resistance session—goblet squats at 40 kg and deadlifts at 50 kg—illustrating how people mix conditioning with heavy lifts. (x.com) (x.com)
A weekend of strength posts converged on one point: big deadlifts get attention, but steady programming still decides who keeps progressing. (acsm.org) One clip showed a lifter pulling 495 pounds for five repetitions while cutting body weight, and other posts logged a 6 kilometer walk, 40 kilogram goblet squats, and 50 kilogram deadlifts in the same session. (x.com 1) (x.com 2) (x.com 3) The deadlift is a barbell lift from the floor to standing, and the National Strength and Conditioning Association says the movement depends on bracing the torso, setting the upper back, and driving through the floor under control. (nsca.com) The American College of Sports Medicine said on March 17, 2026 that its first major resistance-training update since 2009 found the biggest benefits came from consistency, not from more complicated plans. (acsm.org) That update drew on 137 systematic reviews and data from more than 30,000 participants, and it kept progressive overload at the center of training: adding load, repetitions, sets, or training difficulty over time. (acsm.org) (pubmed.ncbi.nlm.nih.gov) That is the gap in many social posts about “ego lifting.” A single heavy set can show current strength, but it does not replace tracking loads, repetitions, and recovery from week to week. (pubmed.ncbi.nlm.nih.gov) (acsm.org) Research reviews on loading say muscle and strength gains can come from different rep ranges, which is why a session with moderate goblet squats and lighter deadlifts can still fit a serious program. (pmc.ncbi.nlm.nih.gov 1) (pmc.ncbi.nlm.nih.gov 2) Biomechanics papers also note that deadlifts place high mechanical demand on the lower back, especially when fatigue and repeated reps change position from one pull to the next. (pmc.ncbi.nlm.nih.gov 1) (pmc.ncbi.nlm.nih.gov 2) The result is a familiar split in lifting culture: clips reward peak effort on one day, while coaching standards reward repeatable technique and logged progress over months. (nsca.com) (acsm.org) The biggest pull in the feed was 495 for five, but the more durable number is the next one written in the logbook. (acsm.org)
