Guys need some advice-I currently deadlift 305 and would like to take it up to 405- I know quite a jump adding 100 pounds. Any ideas??
A little bit of background - I am 5’6" and was stuck at 265 about three months about and I tried CT’s deadlifting for stubby guys and voila a jump to 305. In fact I am sure I would have gone three plates but had todrop the program in the last two weeks as I went down with a flu.
Thanks in advance
Kamal
Good mornings, pull-throughs, romanian deads, and glute ham raises.
Take your bar with 305lbs, add 100lbs and there you have 405lbs. Now pick it up. Easy!
I agree with B-mac. I was in a similar situation back in August of 05. I was at a 285 DL then. I followed a westside program and as of May 16th my DL is now at 455. I am 5’8" and 218Lbs. I say it was the Goodmornings and pullthroughs that helped me most. Side note my GM is 400 for 3 reps (wide stance) I hope this helps. Good luck.
Try deadlifting off a bosu ball, it’ll be more functional that way.
How much do you weigh and how long have you been working out? How often do you deadlift? What is holding you back- lockout, knees, can’t break the floor?
Like everyone else said, use your assistance exercises and bring up your hamstring strength. Maybe do some rackpulls from knee level or lower.
If you’re pretty new you may just need to keep deadlifting and give yourself a couple months.
[quote]jacross wrote:
Try deadlifting off a bosu ball, it’ll be more functional that way.[/quote]
you a personal trainer at my gym?
[quote]rich44 wrote:
Side note my GM is 400 for 3 reps (wide stance) I hope this helps. Good luck. [/quote]
holy shit.
the assistance exercises helped both my squat and dl as well.
Thanks for all the ideas guys.
Exnole I weigh about 165. Have been lifting for close to 15 years - yeah I know the numbers suck. Deadlift twice a week for the last 12 weeks-max deadlift on day one and speed deadlifts on day two.
[quote]rich44 wrote:
I agree with B-mac. I was in a similar situation back in August of 05. I was at a 285 DL then. I followed a westside program and as of May 16th my DL is now at 455. I am 5’8" and 218Lbs. I say it was the Goodmornings and pullthroughs that helped me most. Side note my GM is 400 for 3 reps (wide stance) I hope this helps. Good luck. [/quote]
Dude that GM is out of this world. Do you max out on the pull throughs also.
I personally wouldnt pull twice a week, esp if you’re squating too, its gotta be hell on your back not to mention the rest of your body. I only DL from the floor about once every 4-6 weeks, and the other times I just did rack deads. Just put the pins on the squat rack from knee down and then execute a dead lift, takes your legs out of the lift and allows you to work from a sticking point on. Really good if you have a sticking point. Also allows you load up more weight than you can usually do. I haven’t DL in a couple months but when I did I hit 500. Weighing 180.
I think it depends on where you are weakest. If you can lockout a lot more than you can pull off the floor (often the case with shorter folks) I’d do a search function for CT’s “Deadlifting for Stubby Guys.” Helped my deadlift get quite a bit stronger off the floor.
-MAtt
[quote]rich44 wrote:
I agree with B-mac. I was in a similar situation back in August of 05. I was at a 285 DL then. I followed a westside program and as of May 16th my DL is now at 455. I am 5’8" and 218Lbs. I say it was the Goodmornings and pullthroughs that helped me most. Side note my GM is 400 for 3 reps (wide stance) I hope this helps. Good luck. [/quote]
Rich44, you ass hole.
I pull 425lbs and I struggle with 135lbs on GM’s.
Anyway
405lbs Deadlift, just keep plugging away with your deadlifts. Try the variations too like Stiff Leg, Romanian, Good mornings, Snatch Grip, Sumo. It all will help
Mix your grip too. Double overhand, mixed oppossite hand grip. Do static holds with dumbells and barbells.
And make sure not bounce the bar off the ground if you’re going for reps. That’s why its a DEAD lift. Weight should be dead on the ground before you lift it.
And don’t worry, anyway can get 405lbs. It only gets hard gettin to 500lbs. We’re not all freaks of nature like the guy doin GM’s with 400lbs.
Good luck.
[quote]horror wrote:
Thanks for all the ideas guys.
Exnole I weigh about 165. Have been lifting for close to 15 years - yeah I know the numbers suck. Deadlift twice a week for the last 12 weeks-max deadlift on day one and speed deadlifts on day two.[/quote]
I wouldn’t deadlift twice a week, I would do once a week at most, keeping the speed/heavy split.
Keep doing your assistance work and find where you weakness is and focus on that.
youll get it easy. just work HARD. tell yourself your gonna lift a heavyer weight and sike yourself up before big attempts and youll make it in no time. smack yourself in the head, crank up your cd player and just lift the weight. i find a big sike up for deadlift works well
You could always try to deadlift MORE frequently. Just prioritize your deadlift. You could deadlift 3-5 days a week if you wanted. The more you perform (or “practice”) any lift, the better your form and lifting technique become. The trick with performing any major lift with this kind of frequency is limting your volume. You want to leave the gym feeling like you could easily do WAY more weight for WAY more reps. Just build up slowly and dont rush anything. Periodically switch it up with assistance exercises (RDLs, good mornings, pull thoughs, etc.) on those days when you need a break from it.
Most importantly know when to back off! You can’t constantly increase the weight and the worst thing anyone can do is go for too much too soon (like those days when you feel like you can do more). You want to think big picture and long-term injury free training. All of the programs/ theories that work (Westside, HF, Eastern Bloc, ETC.) have this goal in mind. Pulling 405 or 500 or whatever is a great goal, but (to me at least) I’ll take the slow road so I can get strong and continue on in my 40s and 50s.
I work up to a heavy double on a big lift every other week w/ a weight I could probably do 3-5 of if I wanted to kill myself. I dont plan on entering any PL comps so a max number isnt that important to me but being as strong as possible while remaining injury free is. I’m at 425 x 2 right now.
[quote]rich44 wrote:
Side note my GM is 400 for 3 reps [/quote]
I call 100% bullshit. Sorry dude I always give people the benefit of the doubt but I would need to see video of that. Unless your ROM is 3 inches I don’t buy it. Please post a video of it and I’ll be happy to eat my words and apologize.
[quote]E-man wrote:
rich44 wrote:
Side note my GM is 400 for 3 reps
I call 100% bullshit. Sorry dude I always give people the benefit of the doubt but I would need to see video of that. Unless your ROM is 3 inches I don’t buy it. Please post a video of it and I’ll be happy to eat my words and apologize.
[/quote]
I’ve sceen power lifters at my gym GM 375 so I believe his 400.
But I too would like to see that video as well.
[quote]marathe wrote:
jacross wrote:
Try deadlifting off a bosu ball, it’ll be more functional that way.
you a personal trainer at my gym?[/quote]
Well I weigh 140lbs and wear pink spandex. You should come to my step aerobics class.