I would like to see what deadlift workouts people are doing to progress toward 600 (Hanely, Malone, Matt, Tedro etc.). I don’t have anyone at my gym that lifts in this range so i don’t have anyone else to talk to about their DL workouts and their progressions. I usually DL on Fridays and will post my workout afterwards. It would be helpful to me (and i’m sure others as well) if others pursuing this common goal would post what they are doing to get there.
[quote]shawnhavoc wrote:
I would like to see what deadlift workouts people are doing to progress toward 600 (Hanely, Malone, Matt, Tedro etc.). I don’t have anyone at my gym that lifts in this range so i don’t have anyone else to talk to about their DL workouts and their progressions. I usually DL on Fridays and will post my workout afterwards. It would be helpful to me (and i’m sure others as well) if others pursuing this common goal would post what they are doing to get there.[/quote]
I agree with you and that was part of my motivation for creating this thread – to see how others will reach this goal of 600 pounds.
I can only speak for myself, but I don’t follow a specific program at all. I basically train four times a week with two upper and two lower body days. My two upper days are either a push/pull split or a bench/overhead split with back work on both days. My lower body is usually a deadlift/squat day(Though I haven’t squatted much at all lately, and I’m kind of nervous to see what my max actually is right now.) and an event training day.
For deadlifting, I rotate between rack pulls, pulls from the floor, farmer pickups, and deficit deads. I usually work up to a heavy single, not necessarily a 1RM or PR, and then hit 3-6 singles. I might then drop the weight and do a lighter set of 5-12. As far as assistance work, I do whatever I feel like and sometimes, if it was an especially taxing pulling session, I won’t do any.
I know I’m not very structured, but it’s gotten me to 500, so we’ll see if it gets me to 600. If not, I’ll have to look at what others are doing to get there.
[quote]shawnhavoc wrote:
I would like to see what deadlift workouts people are doing to progress toward 600 (Hanely, Malone, Matt, Tedro etc.). I don’t have anyone at my gym that lifts in this range so i don’t have anyone else to talk to about their DL workouts and their progressions. I usually DL on Fridays and will post my workout afterwards. It would be helpful to me (and i’m sure others as well) if others pursuing this common goal would post what they are doing to get there.[/quote]
I’m following Ed Coans deadlift routine, with a goal of 585 at the end of 10 weeks. I am following his protocol for the main movement, but tailoring the program so that I get the most out of the assistance work. Last Tuesday my DL workout was:
Deadlift
440 (75% 1RM) 1x2
350 (60% 1RM) 8x3
Lunges
225 3x16 (8 each leg)
SLDL
135 3x8
Abs
I have trained my deadlift almost exclusively with singles, so this program should be very challenging for me. In the past, I have not even been able to get 90% of my max for more than 1 rep. I am squatting heavy on Fridays, followed by a lower back exercise. It was GM’s last week, it will be rack pulls this week. I should have a GHR raise in a couple weeks, so that will get thrown in somewhere as well, probably on both leg days.
Next week my schedule will change a bit. I will deadlift on Monday and squat on Thursday. Tuesday and Friday will be my upper body days. This is just to put my DL training back at the beginning of the week.
At the end of this 10 weeks, I will probably take a break from heavy deadlifting for a month or so. After that, I will likely start a routine with heavy singles. Anywhere from 3-10 sets of 1, followed by assistance work
[quote]shawnhavoc wrote:
I would like to see what deadlift workouts people are doing to progress toward 600 (Hanely, Malone, Matt, Tedro etc.). I don’t have anyone at my gym that lifts in this range so i don’t have anyone else to talk to about their DL workouts and their progressions. I usually DL on Fridays and will post my workout afterwards. It would be helpful to me (and i’m sure others as well) if others pursuing this common goal would post what they are doing to get there.[/quote]
Good idea. Just as a brief rundown, my deadlift was 450 at 198 at the end of summer '06. Using mainly “WS” methods I made my way up to 512 at 217.5 last May. I decided to drop a weight class and hit 512 at 196 raw in competition in December. After that, I switched to Sheiko, and ran cycles 29, 37, and 32 for a 23lb PR at 535.
My main assistance movements before Sheiko were snatch grip deadlifts, deficit deadlifts, and front squats. I am weak off the floor and RDLs and rack pulls did nothing for me really.
I’m now using Sheiko 37 and 32 for a USAPL meet on May 10th and hoping to hit between 550-560 at 198. I’m mainly using just deadlifts, deadlifts to the knees, and rack pulls.
Here’s a video of my last max deadlift (it’s after the squat and bench). Sheiko PRs Raw (390 Squat, 295 Bench, 535 Deadlift @203) - YouTube
I’ll have my vid up after tomorrow’s DL session too.
-Matt
[quote]shawnhavoc wrote:
I would like to see what deadlift workouts people are doing to progress toward 600 (Hanely, Malone, Matt, Tedro etc.). I don’t have anyone at my gym that lifts in this range so i don’t have anyone else to talk to about their DL workouts and their progressions. I usually DL on Fridays and will post my workout afterwards. It would be helpful to me (and i’m sure others as well) if others pursuing this common goal would post what they are doing to get there.[/quote]
My log’s there for all to see!!
Anyway my basic plan as of now is to continue westside’n it up
ME DAY
ME work = sumo’s w/35’s, low box squats, rack pulls from mid shin (conventional), above // box squats. All to a near 3rm on first week, and 1rm on the second. Then rotate. In the order listed above.
Some squat variation to follow up, I’m planning on working on close stace with 160kg for max reps over the next 3 weeks, beltless. I’d like to get to 10 reps.
Light hamstrings (pull thrus, RDL’s… that sorta thing)
Abs
DE DAY
DE squat = box squat 50,55,60% 3 week wave. With straight weight at the moment, gonna get bands and cycle them in soon.
“DE” sumo’s 8-10x1 w/ 65-80%. Gonna start working these in my suit with the straps up for the foreseeable future to try and get my suit technique down perfect.
Heavy low back/hamstrings… SLDL/RDL/maybe GM’s 3x6 or so
Light lower back - weighted hypers, GM’s etc sets of 12-15
Abs
Today
470 1x2
380 8x3
Lunges
235 3x12
SLDL
Abs
It’s been a LONG time since I did this kind of volume with the DL, and my back is definitely feeling it now. The volume goes down a little next week, so I’ll appreciate that. I will also start using a belt next week for the set of 2.
Matt, I am right there with you on everything except body weight and dl, working on that though. I need to max out on the big 3 again. I think my bench may be close to 300. Squat sucks due to previous knee injury, only bothers me on deep powerlifting style squats though. I think my real strength will be in dl once i get the form down, since it has gone up 30 pounds in the last two weeks.
Does anyone know of any deadlift vids that demonstrate proper form and walk you through it. I think this would be a big help.
Currenlty my training is 5-6 days a week. Usually do ME bench and assistance work. Next day i will do powercleans bi's and tri's. Following day will be off or ME squats and DE dead lift, or ME deadlift and front squats. Along with other posterior chain work. I do chinups everyday, it helps my shoulders stay tight from previous wrestling injuries.
Everything seems to be working great right now. Bench has gone up from 225x5 to 255x4 in the last four weeks. DL has gone from 335 to 375 and squat has gone up from 225 earlier this year to 355 now, just because knee injury is healing though.
If there is a better training split that i should be doing let me know, I am open to any suggestions still im still a noob. Thanks in advance
P.S. i do powercleans of differing intensity at least 2-3 days per week, it helps me with explosion, and im still working on getting my form down.
Thanks to all that posted their workouts, it was very informative. Here is a brief breakdown of my typical training schedule:
Mondays-Squats, single leg work, pull-ups and ab work.
Tuesdays-Bench, DB bench variation, DB or cable fly variation, dips, skull crushers and cable rows.
Wednesdays-Olympic Lifts. Javoric superset, power cleans, overhead press variations & one arm DB Snatches.
Thursday-Indoor soccer match.
Fridays-Deadlifts
Saturday-Bench, DB bench variation, DB or cable fly variation, dips, skull crushers and cable rows.
Sunday-Off.
I have been following a Waterbury style of training by attempting to hit a certain number of total reps with a certain weight. Last week I wanted to hit about 25 total reps for my DL workout @ 455. I hit a wall at 20 and stopped. This Friday I will work up to 495 and try to pull a total of 15 reps at that weight. I have never taken any vids or pics of my lifts, but i will try and get someone to take a video of my DL lifts on Fri.
As a side note, I’m not only shooting for a 600 lb dead, but also a 500 lb squat and a 400 lb benchpress. I read an article a while back about what is really strong (can’t remember who wrote this one) and it basically stated that a 3 x body-weight deadlift, a 2.5 x squat and a 2 x bench was elite level strength. Since then, those have been my goals (although i am a bit over 200 lbs currently). I am a lot closer on my squat and dead than on my bench. Bench is a long ways away.
[quote]shawnhavoc wrote:
As a side note, I’m not only shooting for a 600 lb dead, but also a 500 lb squat and a 400 lb benchpress. I read an article a while back about what is really strong (can’t remember who wrote this one) and it basically stated that a 3 x body-weight deadlift, a 2.5 x squat and a 2 x bench was elite level strength. Since then, those have been my goals (although i am a bit over 200 lbs currently). I am a lot closer on my squat and dead than on my bench. Bench is a long ways away.
[/quote]
Yea, I’m not really sure how I feel about those “standards”.
For a 200lb guy, that’s 500/400/600 or a 1,500 raw total.
Elite for a 2 hour weigh-in, drug free, raw athlete is 1,471 according to the 100% Raw Standards. Not to say it is impossible, but for most it takes a long time and they’re most likely to reach that total in a very different ration than 5/4/6. I believe that that’s a much more difficult total to achieve than suggested in the article you’re referring to. Just my opinion though.
I’ve got an Elite Raw total in my mind’s eye many years from now.
Todays training in case anyone is interested.
-Matt
I am in for the 600 lb pull. I have hit 550 in a meet. Got a meet on saturday we will see if I can hit a PR.
Question, how much does form affect the amount you can pull? Because I have a feeling that if my form was better, I could pull a bit more.
I mean, I know form affects the lift, I was just wondering how much it affects it.
[quote]dre wrote:
Question, how much does form affect the amount you can pull? Because I have a feeling that if my form was better, I could pull a bit more.
I mean, I know form affects the lift, I was just wondering how much it affects it.[/quote]
It depends how bad your form is.
Chances are that if you are pulling heavy weights, your body is assuming the position that you are strongest in. Reassessing your form will probably make you less strong in the short run (especially in the DL), but as you keep good form and bring up your weak points you will likely be stronger in the long run.
Really can’t say much more than that without more details.
[quote]tedro wrote:
dre wrote:
Question, how much does form affect the amount you can pull? Because I have a feeling that if my form was better, I could pull a bit more.
I mean, I know form affects the lift, I was just wondering how much it affects it.
It depends how bad your form is.
Chances are that if you are pulling heavy weights, your body is assuming the position that you are strongest in. Reassessing your form will probably make you less strong in the short run (especially in the DL), but as you keep good form and bring up your weak points you will likely be stronger in the long run.
Really can’t say much more than that without more details.[/quote]
Yeah, I hear ya. When I pull heavy I tend to take my legs and hips out of the lift early and just basically finish the lift with my lower back.
I was just wondering if I could keep my legs and hips in the lift longer if that would increase the amount I can pull.
[quote]Matt McG wrote:
shawnhavoc wrote:
As a side note, I’m not only shooting for a 600 lb dead, but also a 500 lb squat and a 400 lb benchpress. I read an article a while back about what is really strong (can’t remember who wrote this one) and it basically stated that a 3 x body-weight deadlift, a 2.5 x squat and a 2 x bench was elite level strength. Since then, those have been my goals (although i am a bit over 200 lbs currently). I am a lot closer on my squat and dead than on my bench. Bench is a long ways away.
Yea, I’m not really sure how I feel about those “standards”.
For a 200lb guy, that’s 500/400/600 or a 1,500 raw total.
Elite for a 2 hour weigh-in, drug free, raw athlete is 1,471 according to the 100% Raw Standards. Not to say it is impossible, but for most it takes a long time and they’re most likely to reach that total in a very different ration than 5/4/6. I believe that that’s a much more difficult total to achieve than suggested in the article you’re referring to. Just my opinion though.
I’ve got an Elite Raw total in my mind’s eye many years from now.
Todays training in case anyone is interested.
-Matt[/quote]
I think I agree with you. Using 500/400/600 as a basis, I am at 91%, 78% & 90% of those goals respectively. Obviously my bench strength is not in line using those “standards”. My benching is my weakest lift, but I don’t think it is that far out of line with my other lifts.
Strong lifts! Good setup and form.
Shawn, I am impressed with the number of reps you are able to do. 455 for 5x5 is no easy feat, I know I couldn’t do it right now.
Do you always train your DL with this many reps? Have you ever tried an ME method, i.e. Westside?
[quote]tedro wrote:
Shawn, I am impressed with the number of reps you are able to do. 455 for 5x5 is no easy feat, I know I couldn’t do it right now.
Do you always train your DL with this many reps? Have you ever tried an ME method, i.e. Westside?[/quote]
Thanks. I just started pulling again after a 3 month or so hiatus. I have been doing everything but deadlifting, squatting and benching for the past 3 months-- all high-rep (12-15 reps), supersetting, single-leg and isolation type exercises. For the past several years prior, I have only trained in a lower rep ranges in a powerlifting and olympic style of training. Now that I have gone back to a powerlifting type training, I have noticed my work capacity has gone way up. Usually when I DL I am in the 3 rep range for a total of about 15 reps at about 85-90% of my max.
Since I have started pulling again over the past few weeks, I just haven’t psyched myself up to pull at 85-90% again yet so I have been pulling higher reps than usual. Tomorrow I plan on pulling 495 for a total of 15 reps, so we will see how that goes.
I have never tried an ME or westside style of training. I have seen ME referenced a few times in the forums but am unfamiliar with it.
ME stands for max effort. It usually entails working up to a 1 RM or 3+ lifts over 90%. It is one of the primary strength training techniques used by the westside template.
As side note. If you can do 15 reps at 85-90% of your max then your the max is much higher than you think.
[quote]Pemdas wrote:
ME stands for max effort. It usually entails working up to a 1 RM or 3+ lifts over 90%. It is one of the primary strength training techniques used by the westside template.
As side note. If you can do 15 reps at 85-90% of your max then your the max is much higher than you think. [/quote]
Thank you. I have not read much of the westside style of training as I understood it to be mostly for competitive powerlifters. I have never competed and I just train at the downtown 24 hr fitness here. As you can imagine, not a lot of powerlifters there to compare notes with. That’s why this thread is especially helpful for me.
I have never tried pulling anything over 545. I will see how many reps I can get with 495 tomorrow, then I will have a better idea of where I am.
[quote]shawnhavoc wrote:
Matt McG wrote:
shawnhavoc wrote:
As a side note, I’m not only shooting for a 600 lb dead, but also a 500 lb squat and a 400 lb benchpress. I read an article a while back about what is really strong (can’t remember who wrote this one) and it basically stated that a 3 x body-weight deadlift, a 2.5 x squat and a 2 x bench was elite level strength. Since then, those have been my goals (although i am a bit over 200 lbs currently). I am a lot closer on my squat and dead than on my bench. Bench is a long ways away.
Yea, I’m not really sure how I feel about those “standards”.
For a 200lb guy, that’s 500/400/600 or a 1,500 raw total.
Elite for a 2 hour weigh-in, drug free, raw athlete is 1,471 according to the 100% Raw Standards. Not to say it is impossible, but for most it takes a long time and they’re most likely to reach that total in a very different ration than 5/4/6. I believe that that’s a much more difficult total to achieve than suggested in the article you’re referring to. Just my opinion though.
I’ve got an Elite Raw total in my mind’s eye many years from now.
Todays training in case anyone is interested.
-Matt
I think I agree with you. Using 500/400/600 as a basis, I am at 91%, 78% & 90% of those goals respectively. Obviously my bench strength is not in line using those “standards”. My benching is my weakest lift, but I don’t think it is that far out of line with my other lifts.
Strong lifts! Good setup and form.
[/quote]
It’s funny, but when you put it in percentages, it doesn’t seem that far away, haha.
Thanks, man.
-Matt