The Race to 600

Training Powerlifting
261

[quote]coolnatedawg wrote:
hey fellas. does this need to be raw? i did not read all the way through. i pulled 500 raw at my meet in May, but with just briefs hit 560 in my September meet. I just got a hand-me-down Metal Squat suit so i am going to rock that with briefs and hope to be pulling 6 pretty soon. I am switching to a sumo stance with this setup tho, so it might take me a little while.[/quote]

This is a good question. Im getting some briefs and a loose suit before I do a big block of sheiko so i dont obliuterate my hips. I still pull over 5 for reps, but as stated in the battleplans 2009 I want to start gearin up and competing back in the USAPL.

262

what did all of you guys’ training look like during the 400-600 pound DL phase?

263

[quote]zephead4747 wrote:
what did all of you guys’ training look like during the 400-600 pound DL phase?[/quote]

thought it was rude this never got answered for you zep, so thought i would bump it for you.

as for me, it has been basically my integration into westside and simply eating. i remember pulling 335x3 for the first time when i first got into westside. basically i have upped my intensity, diet, weight, etc. and lots of practice.

264

hey guys… i think im officially in the race.

Went in today to max out on deadlift.

Previous max about 2 months ago was 210kg, so i was aiming to hit 220kg.

I smoked that and hit 240 for 2 singles. 30kg in roughly 2 months. :smiley:

240kg = 530lbs.

My form is awful once i go over 200 but i think the 2nd one was abit better.

1st attempt:

2nd attempt:

265

[quote]thosebananas wrote:

My form is awful once i go over 200 but i think the 2nd one was abit better.

1st attempt:

2nd attempt:

[/quote]

BLLAARRRRRRGHHHHHHH

Strong pull man, but, like you said, your form…shit…that was painful to watch.

Personally, I’d take some time and pound the fuck outta the volume, maybe 5x5 with 200kgs for a while, maybe get some more erector strength and size…because your back looks like its about to break in half.

Not quite as bad as DieselWeasel, man, but still - that looks like an injury waiting to happen.

266

[quote]zephead4747 wrote:
what did all of you guys’ training look like during the 400-600 pound DL phase?[/quote]

I missed this the first go around.

Zep if you’re still paying attention, from about 400-600 I basically did a 5x5 routine, straight sets, same weight, trying to add 5lbs to the bar every week, and I never pulled for a heavy single until I hit 585.

267

[quote]NewDamage wrote:
thosebananas wrote:

My form is awful once i go over 200 but i think the 2nd one was abit better.

1st attempt:

2nd attempt:

BLLAARRRRRRGHHHHHHH

Strong pull man, but, like you said, your form…shit…that was painful to watch.

Personally, I’d take some time and pound the fuck outta the volume, maybe 5x5 with 200kgs for a while, maybe get some more erector strength and size…because your back looks like its about to break in half.

Not quite as bad as DieselWeasel, man, but still - that looks like an injury waiting to happen.

[/quote]
I completly agree. Thinking looking at the roof may help a bit

Thats basically the plan thou. next 2 weeks 190-200 for 5x5 with some band pulls or lock out work from the knees.

Then another 2 weeks of 5x3 and more lock out work. but also some sets of 8-10 with perfect form. Need to work on my glutes aswell.

then ill get 250-260kg for singles. at a BW of 120kg :wink: ( i was 130 today)

then repeat similiar cycle again.

Ive only had 3 proper dead sessions since my last PB. ive been concentrating mainly on squats and cleans in the past 2 months. So im fucking happy with today.

Also overheaded 100kg for 2 and 105 for a single on my 2nd attempt. :smiley:

268

also on a side note. would either of them have been white lighted in a comp?

269

[quote]thosebananas wrote:
also on a side note. would either of them have been white lighted in a comp? [/quote]

although you completed the lift, I would have to say no. :frowning: the first attempt was close, but you did have a pretty distinctive hitch. The second one, noo way lol

270

[quote]thosebananas wrote:

I completly agree. Thinking looking at the roof may help a bit

Thats basically the plan thou. next 2 weeks 190-200 for 5x5 with some band pulls or lock out work from the knees.

Then another 2 weeks of 5x3 and more lock out work. but also some sets of 8-10 with perfect form. Need to work on my glutes aswell.

then ill get 250-260kg for singles. at a BW of 120kg :wink: ( i was 130 today)

then repeat similiar cycle again.

Ive only had 3 proper dead sessions since my last PB. ive been concentrating mainly on squats and cleans in the past 2 months. So im fucking happy with today.

Also overheaded 100kg for 2 and 105 for a single on my 2nd attempt. :smiley:

[/quote]

No doubt man, definitely something to be happy about.

Just be careful with the singles so you can stay in the game for a nice long time!

271

so its 50/50. lol

the 1st attempt i didnt lock out = red lights.

the 2nd attempt the guys in the gym where argueing about whether or not it was good.

Im Eyeing up a comp on 1st march, and would like to hit 240 or more in it.

115-120/180-190/240-250 are the targets.

272

[quote]thosebananas wrote:
also on a side note. would either of them have been white lighted in a comp? [/quote]

No, both were hitched, and you must keep in contact with the bar the entire lift (no dropping)

273

i didnt even think about the dropping…

thanks for the views. ill be back when next max out in 4 weeks.

Scott

274

Just got 530lbs, an increase of 25 lbs from 3 weeks ago (Doing Wendler 5/3/1). Hopes of for 600 by August at the latest?!( If all goes well).

275

There’s no way either of those DL’s woulda passed Bananas… It looked like you just rushed it, if you were a bit more patient at your sticking point, and wit some talc, the bar could well slide thru without a hitch.

Where’s the comp on? Ireland or the UK?

IDFPA national champs are in Belfast on 18/19 April.

276

its the west scotland champs.

1st march in glasgow.

277

[quote]thosebananas wrote:
NewDamage wrote:
thosebananas wrote:

My form is awful once i go over 200 but i think the 2nd one was abit better.

1st attempt:

2nd attempt:

BLLAARRRRRRGHHHHHHH

Strong pull man, but, like you said, your form…shit…that was painful to watch.

Personally, I’d take some time and pound the fuck outta the volume, maybe 5x5 with 200kgs for a while, maybe get some more erector strength and size…because your back looks like its about to break in half.

Not quite as bad as DieselWeasel, man, but still - that looks like an injury waiting to happen.

I completly agree. Thinking looking at the roof may help a bit

Thats basically the plan thou. next 2 weeks 190-200 for 5x5 with some band pulls or lock out work from the knees.

Then another 2 weeks of 5x3 and more lock out work. but also some sets of 8-10 with perfect form. Need to work on my glutes aswell.

then ill get 250-260kg for singles. at a BW of 120kg :wink: ( i was 130 today)

then repeat similiar cycle again.

Ive only had 3 proper dead sessions since my last PB. ive been concentrating mainly on squats and cleans in the past 2 months. So im fucking happy with today.

Also overheaded 100kg for 2 and 105 for a single on my 2nd attempt. :smiley:

[/quote]

bannanas, are you the “ken” in the related videos you linked too?

if so, question, is the purpose of the partial wide stance squats from the pins a sumo deadlift assistance exercise? if so, kudos, you are the first person i have seen doing those, and i always thought that that would be a great move for dfeadlift assistance. better if a manta ray or ssbar is used, and if you are sumo, use a wide stance, and conventional, use a narrow stance.

278

are we talking raw or equipped here, but either way i’m in, current max is 530+ conventional raw but in the process of switching to sumo, so far goin pretty good, any tips on converting to sumo?

279

[quote]2-SCOOPS wrote:
any tips on converting to sumo?[/quote]

Spread your feet out more and bring your grip in.

280

[quote]malonetd wrote:
2-SCOOPS wrote:
any tips on converting to sumo?

Spread your feet out more and bring your grip in.[/quote]

and learn to use your legs