[quote]dwfox wrote:
Yeah, late to arrive to this, but need it. Have been training squats and deads with 5x3x1 for powerlifiting. Worked up to 460 (92.5% of 500) for my final working pull. That shit was heavy, but once it got moving, the lockout wasnt bad. Definately gonna have to keep pushing the weight to get that extra 35lbs. That was the most i have ever pulled, so i am now in uncharted waters.
Based on the way my percentages are working out, i would like to get that 500 pull by the end of 2011 and enter into 2012 with a 500 squat (current max 455 with wraps) and a 500 dead.
Now if i can just get that bench to do something…
Any tips to get strength on the bottom end of this movement(from the floor to the knees)? Thanks brothers, and see you at 5 plates![/quote]
What helped me SIGNIFICANTLY with speed off the floor was DE Deads for 6-10 sets of 2 done off a 100lb plate deficit as well as just rotating in deficit deadlifts as ME movement. Pulling the slack more and sitting back further as I’m initiating the pull helped as well.
I also did 8 weeks cycle of Pendlays which, something tells me, did not hurt my initial speed either.
Why not. Pulled 455 for a single this morning at a BW of 200#, 6’2". I attempted 500 about 3 years ago and pulled a hamstring…Took me awhile to rehab and get over the mental block of pulling again. Feel stronger now and would like to get 5 plates within the next 6 months.
Going to focus on beefing up my spinal erectors and speed off the floor. Finally got a phone with a video camera so will hopefully get some video of my workouts soon. Great motivation in this thread. Alt
Got 460 in my meet 2 weeks ago and it was the EASIEST pull i’ve done in awhile. Faster than my opener…I was def good for 500 that day, but seeingg how this was my first meet, I am not upset
P.S. A Good deadlifting bar makes a ton of difference - I trian with bars with horrible knurling and no slack at all. Lifting with a real bar on the platform easily gave me 30+ lbs…
[quote]mlekava000 wrote:
Got 460 in my meet 2 weeks ago and it was the EASIEST pull i’ve done in awhile. Faster than my opener…I was def good for 500 that day, but seeingg how this was my first meet, I am not upset
P.S. A Good deadlifting bar makes a ton of difference - I trian with bars with horrible knurling and no slack at all. Lifting with a real bar on the platform easily gave me 30+ lbs…[/quote]
Good lift man. Do you train at Iron Sport or were you just there for the meet?
I live ridiculously close to Iron Sport - 20 mins drive. Unfrotunately, my work is crazy right now plus I have a bunch of other stuff going on in my life so I lift at a gym 5 mins walk from my house (Fit Gym in Philly). Once these things ease down I will start hitting Iron Sport regularly - I just went there for the meet (my first one, was TONS of fun, also met some retarded big dudes and strong lifters).
Talked a lot with Steve P - he is a class act AND just as hilarious in person as on his EliteFTS log. Anyone that has the chance should go and train in his gym - that place is awesome! At the very least I wanna start going there cause of those deadlift bars - I feel I can pull 600 with them in a year or so lol.
Where do you reside once you get back from deployment?
I finally hit the mark. Messed up my approach to the lift and it threw everything out of wack. I will usually take a breath and then bend down to grab the bar but this time when I bent down to get in position my grip was way off and it took my head out of it. Once I was worried about my grip I started to bounce my hips and never got them all the way into it. Overall I am happy though, I finally got it off the ground so now I will work on the little details.
I pulled 210kg (463) today testing my max for starting 531 next week. I’m very happy with that seeing as I’ve only been deadlifting for a few weeks since being back from an injury. My previous best was 225kg (496) so I know I can get there it’s just a matter of time. I will try to get a video of my top set for deadlifting next week!
Im in. Last 1RM attempt I pulled 200kg @ 77kgBW. Im running 5/3/1 and find my deadlift really progresses quickly with that, so hopefully will have 225kg in ~6-8months.
I pulled 495 for a single two weeks ago, but didn’t happen to bring the phone with me. About to deload on 5/3/1 in a week and will go for another heavy single shortly thereafter. Anyways, today was 3X3 day and used 435 on my last set, got a video of it. Nothing pretty about it, but who cares. 435X3…hope this works
Maybe fthis is not picking, but why not put on the 2/.5sz and make it 500?
Of course this is that difficult pr, like 400/405 , just a five lb difference between the plate pr and 100 lb pr.
so will hopefully get some video of my workouts soon. Great motivation in this thread. Alt
