If I were you I wouldn’t get all fancy Westside, I would just do basic progression, i.e. Madcow, 3x3, 10x3, something like that. I got my deadlift from a little over 300 to a little over 400 pretty fast about a year or so back with basic stuff like that. You’re not far off.
You’ve been working out 2 years and can’t deadlift 405??? I think you just need to start eating more and sleeping more maybe because my buddy and I could both deadlift over 405 within a 3-4 months of working out.
[quote]SlothGuy wrote:
You’ve been working out 2 years and can’t deadlift 405??? I think you just need to start eating more and sleeping more maybe because my buddy and I could both deadlift over 405 within a 3-4 months of working out.[/quote]
Bear in mind some people just never deadlift. I lifted for years before doing a non-Romanian deadlift, now conventional deadlift is probably my favorite exercise.
Didn’t read the whole thread but my deadlift went from 385 to 430 by doing the 4 week Sheiko #29 program twice. The deadlift day is once a week and usually has you deadlift to you knees, go bench, come back and deadlift from pins(rackpulls). Worked great for me.
I’ve added goodmornings and rack pulls, with the occasional romanian deadlift and added about 40 lbs in a month (went from 375 to 415 myself) i always stalled right at the knees though, but as a whole those helped my lifts alot.
Dec 31st? You better start busting your ass! 405 is my short term goal too. I want it bad. Good luck to you!
i want 405x6
so far im at 4 
im going to switch to 395 til i can hit 5 and 6 on both sets then move back to 405
or maybe i should stick to 395x5 x5 x5 then move on to 405 again.
[quote]CBar29 wrote:
I’ve added goodmornings and rack pulls, with the occasional romanian deadlift and added about 40 lbs in a month (went from 375 to 415 myself) i always stalled right at the knees though, but as a whole those helped my lifts alot. [/quote]
I did 375 to 415 in 5 weeks. I would miss off the floor or right at mid-shin. Bringing the hamstrings and traps/lats and thoracic extension strength up to par had to have helped a lot.
I’m gonna go on a rampage soon and take 495 within several month once I am gaining weight again (soon). I have only 435 now. all beltless and raw.
[quote]Fletch1986 wrote:
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).[/quote]
Definitely off the floor no question. I have been incorporating deads off a box, but not consistently.
[quote]SlothGuy wrote:
You’ve been working out 2 years and can’t deadlift 405??? I think you just need to start eating more and sleeping more maybe because my buddy and I could both deadlift over 405 within a 3-4 months of working out.[/quote]
I guess we aren’t as lucky as you.
Just for perspective 2 1/2- 3 years ago I was 152 pounds on active duty. I now longer have to worry about being a certain weight or running 3 miles a certain speed so I have been putting on weight. I am 185-190 now.
Beyond the program tweaking and adding body mass have you tried to tweak the technique of your lift? I’ve found that pulling with my hips a bit higher helps when I’m looking to move heavier loads.
I have the same goal as the OP. I’m on the Coan phillipi program. The program doesn’t finish until february, but I pull 385x2 in late december. If I hit that I’ll rest and pull 405 on new year’s eve.
Are you always lifting full range from the floor? I’ve found that heavy partials have helped me get stronger in all three lifts. Try rack pulls, lift off of blocks (different heights), reverse band deads or add chains at any height. Good luck with it. Just keep at it and you’ll get stronger.
[quote]Winger11 wrote:
Beyond the program tweaking and adding body mass have you tried to tweak the technique of your lift? I’ve found that pulling with my hips a bit higher helps when I’m looking to move heavier loads.[/quote]
Your technique should be the same, i.e. good, whether you’re pulling 5 pounds or 500 pounds. You shouldn’t need to adjust your technique to pull a heavier weight. Probably will lead to injury.
[quote]SlothGuy wrote:
You’ve been working out 2 years and can’t deadlift 405??? I think you just need to start eating more and sleeping more maybe because my buddy and I could both deadlift over 405 within a 3-4 months of working out.[/quote]
Is this a joke? So if your the ultimate frame of reference, what is to be said of the people who can pull 405 on their first day of lifting? What if I’ve lifted some of my biggest weights off little food and sleep? Great advice on the eating more and sleeping more…
Pat
[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]
+1
deloading has always given me good gains.
I really like Jim Wendler’s 5-3-1 for improving the deadlift. I’m following it right now to move from 400 to 440, and so far it’s going good. I really recommend it.
And, as somenone said, make it a project. I mean, rest enough and accept that other lifts and maybe other sports have to take a back seat until you reach your deadlift goal.
[quote]Hoffa wrote:
I really like Jim Wendler’s 5-3-1 for improving the deadlift. I’m following it right now to move from 400 to 440, and so far it’s going good. I really recommend it.
And, as somenone said, make it a project. I mean, rest enough and accept that other lifts and maybe other sports have to take a back seat until you reach your deadlift goal.[/quote]
Are you adding 10lbs/cycle or have you increased by more?
[quote]TheDudeAbides wrote:
Hoffa wrote:
I really like Jim Wendler’s 5-3-1 for improving the deadlift. I’m following it right now to move from 400 to 440, and so far it’s going good. I really recommend it.
And, as somenone said, make it a project. I mean, rest enough and accept that other lifts and maybe other sports have to take a back seat until you reach your deadlift goal.
Are you adding 10lbs/cycle or have you increased by more?[/quote]
10 lbs. Or 5 kg / 11 lbs to be precise.
I’ve been pretty conservative in following the program. I followed Wendler’s advice and started working from a theoretical max that was about 10% lower than my real max.
It was a bit frustrating at first, in that it took a lot of cycles before I lifted for a new max. But it worked, in sofar that I’m in my 5th cycle now and still making all the reps.
I’m not going to tell you any certain program to get on; but I will give you a list of stuff that helped me add 25# to my DL a few years ago.
Trap Bar Deadlift on 12" box for triples then doubles the next week.
Good mornings for reps
Week 1: sets of 4
Week 2: sets of 3
Week 3: sets of 2
Week 4: singles
Bandwork
rackpulls (progressively adding weight and/or lowering pins)
10 days. good luck man! (i’d say go balls out this whole week, then deload next)