I hit 525 recently, triple bw for me, but it has taken me a while to do. I dont use straps or a belt, only chalk.
Just persist and keep going, thats what I did…really dont have any magic tricks to tell you.
just pulled 520 reverse band (485 on the floor)at 175lbs and 15 years old
i can taste 500
it tastes good
it tastes like sex
[quote]Samsuperjew wrote:
just pulled 520 reverse band (485 on the floor)at 175lbs and 15 years old
i can taste 500
it tastes good
it tastes like sex[/quote]
That’s a mighty good job sir.
For everyone trying to hit 5 plates and hopefully more the following may be of use!
I weigh 198lbs and pulled 247.5kg (545lbs) in my last powerlifting meet, at 24 years old. I have been deadlifting about 2 years and competing in powerlifting for about 18 months. My training is inspired from many sources. The article below sums up my deadlift training pretty well:
http://www.elitefts.com/documents/frequent_pulling.htm
The 545lbs pull was in just a belt and singlet and represented a 45lbs increase in my pull in 6 months. During the 3 months leading up to my last meet I only went up to around (462lbs) in training.
Here is how I set my training up for SQ/DL.
I have a heavy SQ/DL day, followed 72 hours later by a DE (dynamic Effort) SQ/DL day.
Heavy day looks like this:
A. Squat (heavy, reps vary depending on where we are in the training cycle)
B. DL Variation, (not from floor) eg: rack pulls from knee height 3 x 5, or RDL’s work up to heavy 5 reps
C. Lower back/hamstring exercise: pull throughs, 45 degree back ext’s, kettlebell swings
D. Abs: Pull down abs, pull down crunch, plank variations etc
DE day follows this format:
A. Box Squat: parrallel box, 8-12 sets of 2 reps, 50-65% of 1RM, with bands or chains
B. Speed Pulls: Competition stance, 4-10 singles, 40-60% of 1RM, with bands or chains
C. Single Leg movement: lunges, split squats, renegade lunges etc
D. Lower back/hamstring exercise: as heavy day (but a different movement)
E. Grip/Ab work.
The above is a template anyone can use to improve there pull and squat simulatneously. It is open to interpretation and what works for one will not always work for someone else.
Key points I have worked out for me over the 2 years I have trained the deadlift are:
- Sumo is way less stressful on the lower back FOR ME and therefore I pull this way in competition.
- Box Squatting will build massive power off the floor
- Speed pulls with accomodating resistance (bands or chains) will build a very strong lockout
- Single leg work will keeps my hips healthy.
- Briefs keep my hips healthy when box squatting wide.
- I only need to pull singles off the floor.
- I rarely need to go heavy of the floor
- Supplementary and accessory work should be changed every 3 -6 weeks.
Any more help let me know. I could write for ever on this;)
I have my next meet (British Championships) on July4th/5th 09 and hope to pull 270+ in Metal King Pro Sumo Deadlift Suit
Lift Strong!
Elliot
Elliot - high frequency is great. I’m from Europe, and here most people deadlift at least twice a week. I have an upcoming meet, and after that I’m gonna be doing deadlift 4 times a week. I’m about same weight and kgs as you, just 8 years younger, my long arms are great, but suck at benching.
40% of your max will only serve as restitution, not for strength gains. Studies, which I, I’m sorry, don’t have accesible myself, have shown, that increasing your speed at 50% or less does not effect your speed at 80% or more, and therefore there’s no other use for it than restitution. I do 65% on my speed days and cycle the “heavy” days, but never do max lifts in training.
[quote]jonatan-shg wrote:
Elliot - high frequency is great. I’m from Europe, and here most people deadlift at least twice a week. I have an upcoming meet, and after that I’m gonna be doing deadlift 4 times a week. I’m about same weight and kgs as you, just 8 years younger, my long arms are great, but suck at benching.
40% of your max will only serve as restitution, not for strength gains. Studies, which I, I’m sorry, don’t have accesible myself, have shown, that increasing your speed at 50% or less does not effect your speed at 80% or more, and therefore there’s no other use for it than restitution. I do 65% on my speed days and cycle the “heavy” days, but never do max lifts in training.[/quote]
Jonatan what is your best deadlift and how quickly is it progressing? I agree with you about the speed work. My speed work with chains is nearly always done with 50-65%. However, when using bands, 40% can sometimes be enough because if the bands are set up correctly they are addinga lot of tension at the bottom (so in reality you probably have 50-55% of your max on the bar when the plate weight and band weight is added up together).
I can not imagine training the deadlift 4 times per week, but if it works for you, poewer to you!
My template really revolves around one heavy partial movement per week on SQ day and lighter, full ROM speed pulls after Box Squats on DE day. However, it most not be forgotten that all the special exercises done after Squat and Deadlifts on both lower body days contribute greatly to the deadlift. Additional work is also done for GPP, including sled dragging and lifting weights in the 20-30% range for high reps. These sessions help with restoration and work capacity.
This is my best lift dødløft - YouTube
As I sais I don’t max in training, but I have my first meet in 3 weeks.
In february I did 210kg allout, now I can probably do around 240.
Your body can adapt to extreme loads over time, high frequency is possible, but don’t go too heavy. I’ve done a couple of sheikos with extra gpp and less free days, that kind really helps your workcapacity.
I don’t know the allmighty truth, though, I’m only 16, but I believe the theory, that whatever you want to be good at, you should do often and alot.
Since people wanted to see other’s progress, here’s mine.
Deadlift max attempt today ( weight in kg, lbs in parentheses)
75x5 (165 lbs) add briefs
105x1 (231 lbs)
125x1 (275 lbs)
150x1 (331 lbs)
175x1 (385 lbs) add belt
195x1 (429 lbs)
207.5x1 (457 lbs) VERY EASY
A few notes. I’m pulling in centurion briefs. They stretch out a LOT and I have not used any power wash this cycle, so they were not as supportive as possible. Belt is a lever belt. I felt that 457 was easy, although my left glute was pulled slighty after the 207.5kg pull. I was good for another 10 lbs at least. I’ll try 473 (215 kg next time)
A few things I found that helped:
GMs: built up my hamstrings
Taking the 3rd week off in the 4 week cycle: just let me recoop
Pulling heavier in week 2 for singles
Warming up with fewer reps and just doing singles after the initial 5 rep pull.
Things I need to do or do more of:
Ab work: bottom line, everyone needs a strong core, and its never too strong.
More cardio, just to lean up a bit. I know that’ll help deadlifting in general
I weighed 190 today. Damn my short arms and long torso, I should be deadlifting more than I squat, lol.
Hit 435x3 (sumo) today for my first time deadlifting since smolov. I’m in.
[quote]Synthetickiller wrote:
Since people wanted to see other’s progress, here’s mine.
Deadlift max attempt today ( weight in kg, lbs in parentheses)
75x5 (165 lbs) add briefs
105x1 (231 lbs)
125x1 (275 lbs)
150x1 (331 lbs)
175x1 (385 lbs) add belt
195x1 (429 lbs)
207.5x1 (457 lbs) VERY EASY
A few notes. I’m pulling in centurion briefs. They stretch out a LOT and I have not used any power wash this cycle, so they were not as supportive as possible. Belt is a lever belt. I felt that 457 was easy, although my left glute was pulled slighty after the 207.5kg pull. I was good for another 10 lbs at least. I’ll try 473 (215 kg next time)
A few things I found that helped:
GMs: built up my hamstrings
Taking the 3rd week off in the 4 week cycle: just let me recoop
Pulling heavier in week 2 for singles
Warming up with fewer reps and just doing singles after the initial 5 rep pull.
Things I need to do or do more of:
Ab work: bottom line, everyone needs a strong core, and its never too strong.
More cardio, just to lean up a bit. I know that’ll help deadlifting in general
I weighed 190 today. Damn my short arms and long torso, I should be deadlifting more than I squat, lol.
[/quote]
is this sumo stance? how tall are you?
Im also joining in this… Best all-time deadlift was 550lb Conventional and 480lb Sumo at 17 years old. Fucked up my hamstring in a squat accident and i am working back up.
Currently I’m back up to a 435lb sumo deadlift, so i have no doubt i will be hitting 500 by the end of the year.
I’m down for it
Age: 20
Weight: 155-160lbs
@475lbs as of 3 weeks ago so hopefully I’ll be at 5 plates next time I max out.
Im 16 and with just a belt ands a pissed off attituse i hit 470 on monday. did 14 sets too
…i hitched though…
[quote]stringer wrote:
Synthetickiller wrote:
Since people wanted to see other’s progress, here’s mine.
Deadlift max attempt today ( weight in kg, lbs in parentheses)
75x5 (165 lbs) add briefs
105x1 (231 lbs)
125x1 (275 lbs)
150x1 (331 lbs)
175x1 (385 lbs) add belt
195x1 (429 lbs)
207.5x1 (457 lbs) VERY EASY
A few notes. I’m pulling in centurion briefs. They stretch out a LOT and I have not used any power wash this cycle, so they were not as supportive as possible. Belt is a lever belt. I felt that 457 was easy, although my left glute was pulled slighty after the 207.5kg pull. I was good for another 10 lbs at least. I’ll try 473 (215 kg next time)
A few things I found that helped:
GMs: built up my hamstrings
Taking the 3rd week off in the 4 week cycle: just let me recoop
Pulling heavier in week 2 for singles
Warming up with fewer reps and just doing singles after the initial 5 rep pull.
Things I need to do or do more of:
Ab work: bottom line, everyone needs a strong core, and its never too strong.
More cardio, just to lean up a bit. I know that’ll help deadlifting in general
I weighed 190 today. Damn my short arms and long torso, I should be deadlifting more than I squat, lol.
is this sumo stance? how tall are you?
[/quote]
Sumo, I’m 5’9". If I pull conventional, my back just gets destroyed. Here’s a piece of advice, don’t injure your back!
350x10
5 rep week of 5/3/1
PR (+25#, +3 reps)
I will deadlift 5 plates.
I did 528lb semi speed reverse band pulls yesterday, - around 150 at the bottom and free of bands last couple of inches. 5 plates should be easy by now. Good luck with your pulls folks.
i have a meet this Saturday, hopefully i can pull 500 then, i’m pumped as hell
Hit 435x3x2 conventional with the bar loaded with 35# plates. I’m weak off the floor so I should get at least 20-30lbs more from normal height.
Sam - good luck sir.