Hey guys my goal by the end of 2008 is to break 405lbs in the deadlift. I am currently at 375lbs. I workout in a modified Westside program so my work-outs look like this:
Wed: Lower DE
Band Squats 40-55% 1RM of Box Squat
Good morning 3X8-12
Leg Curl 3X8-12
Heavy BB holds 3XMax time
Fri: DE/Rep upper body
Sat: Lower ME
Deadlift or Box squat (Alternate weekly and deadlift alternate between regular stance and sumo stance every week)
MaxX1-5 (Regular stance day: 135X12, 185X8, 225X5, 275X3, 315X3, 335X1, 355X1, 365/375X1) Every week I try and set a PR last week was 375.
Split Squats 4X8
Decline Crunch 3X8-12
Hanging Knee Raise 3X812
Plate Pinch Double hand 3Xmax time
Plate Pinch Single hand 3XMax time
I have been stuck in the mid 300’s for a while now and am wondering if anyone that is in the 400’s has any good advice as to how they got there. I think my technique is pretty good. Sorry no video’s. I am going to try and take one on Saturday, but it’s a regular digital camera so we’ll see how it turns out. Anyway just looking for some advice.
I just broke the 405 plateau the other day and hit it for 2 reps to my surprise (I was stuck for 2 months at 390).
I had followed a westside template for a while, decided I wanted more volume and went for the madcow version of Bill Starr’s 5x5.
Aside from making great gains on my squat (the program has you squatting 3x a week), I managed to really improve my deadlift work capacity (hitting it 4x5 ramping the weight to the top), although I was only pulling once a week.
Now I’m just trying to bust the 405 squat plateau…
You might find that switching programs will help, as well as a calorie surplus…
If you’ve been doing the program you just outlined for a while now, you could probably break the 405 plateue in 2 weeks. Just by taking 2 weeks off from deadlifting, or anything more than some 5x5 speed deadlifts of about 135-185 1-2x a week.
Your legs are probably a little fried, and would just grow for the next week and change.
Your deadlifting once every other week, and in three weeks, you want to up your dead 25 lbs? Think about that for a minute. If you were a 6-700 lb deadlifter, I would say this would be a better suited program. For a 400lb deadlifter, I think you’d be better off doing something like pulling twice a week with submaximal loads.
Try a heavy box squat followed by sumo rack pulls one day (doubles), then a close stance, high bar deep squat followed by higher rep (3-5) conventional deads the other day, always leaving some in the tank.
The point about resting is a good one, as is making sure your getting up for the lift.
[quote]Airtruth wrote:
If you’ve been doing the program you just outlined for a while now, you could probably break the 405 plateue in 2 weeks. Just by taking 2 weeks off from deadlifting, or anything more than some 5x5 speed deadlifts of about 135-185 1-2x a week.
Your legs are probably a little fried, and would just grow for the next week and change.
[/quote]
I made my goal on Coan, took two weeks off, and then felt insane strong and pulled the same goal + 20 pounds.
OPs program definitely sounds like a couple weeks off heavily pulls could do good
[quote]Tags wrote:
Your deadlifting once every other week, and in three weeks, you want to up your dead 25 lbs? Think about that for a minute. If you were a 6-700 lb deadlifter, I would say this would be a better suited program. For a 400lb deadlifter, I think you’d be better off doing something like pulling twice a week with submaximal loads.
Try a heavy box squat followed by sumo rack pulls one day (doubles), then a close stance, high bar deep squat followed by higher rep (3-5) conventional deads the other day, always leaving some in the tank.
The point about resting is a good one, as is making sure your getting up for the lift.
Good luck[/quote]
Unfortunatly I don’t have the time. Work five days a week and have class at night 3 days a week and 2 online. I can only work out 4 days a week and 3 of those days are consecutive. Not a whole lot of time to rest. I have also noticed if I lift heavy on Wednesday I just don’t have enough in the tank for a PR on Saturday.
I think it may be a time for change, but I am still seeing results. In 2 years I’ve gained about 50lbs and all my lifts have gone up. I try and read everything the big powerlifters write for example Dave Tate, Louise Simmons, etc… I also used the Defranco program for a while and have modified it a bit. Recently adding some concepts from the above article. I think I will try the program you guys mentioned, but not until January. I have to research it honetly I haven’t read anything about it.
[quote]TheDudeAbides wrote:
usmccds423 wrote:
TheDudeAbides wrote:
mldj wrote:
I did the Coan-Phillipi 10 week program with 375 as initial max and 419 as desired max.
Worked like a charm.
I agree and was going to mention this, but sounds like his heart is set on December 31. That doesn’t leave enough time.
December 31 is just a short term goal if it gets pushed back it gets pushed back. I ultimatly want to be in the 5 or 6 hundred pound range.
Putting on 5 lbs of body weight would probably be the easiest. If it was me that is how i would hit the goal if it was something really important to me.
[quote]TheDudeAbides wrote:
usmccds423 wrote:
TheDudeAbides wrote:
mldj wrote:
I did the Coan-Phillipi 10 week program with 375 as initial max and 419 as desired max.
Worked like a charm.
I agree and was going to mention this, but sounds like his heart is set on December 31. That doesn’t leave enough time.
December 31 is just a short term goal if it gets pushed back it gets pushed back. I ultimatly want to be in the 5 or 6 hundred pound range.
then by all means give it a go
[/quote]
O_O looks pretty killer. i put in my max @ 295 and desired max @ 405 and it told me to pull 305 on the first week lol. i attempted a 305 and it didnt budge :<.
O_O looks pretty killer. i put in my max @ 295 and desired max @ 405 and it told me to pull 305 on the first week lol. i attempted a 305 and it didnt budge :<.
[/quote]
The numbers are based solely on your desired max, so it is up to you to put something realistic in there. 30 pounds or so seemed to be the consensus in another thread, but it should also be noted that this isn’t really a beginners program. If you are still making newb gains you may want to set your goal higher.
where’s your sticking point? Is it the floor, around your knees, or lockout? If it’s the floor your legs are probably weak(do squat variations and/or dead lift from deficit).
If around the knees, you need to strengthen your hips and lower back and maybe hams too. If it’s lockout it might be upper and/or lower back (rack deads).