I had really only toyed around with my 300lb set a couple times before this. I had bought 300lbs of 25lb plates for my Farmers' Walk handles and a couple of 25s before that for 100lb+ Dumbbell OH Presses. So I've been sitting on 650lbs of plates for a couple months or so.
First night I got stuck at 405lbs because I was doing a double overhand grip and the bar was coming out of my hands before I could get it up that much. That same week I figured out the over-under grip and couldn't lockout 485 so I was sitting at 475lbs for the time being. And last friday I got 505lbs up and had to squat to get under it a little bit at the top but other than that a nice lift.
Now, I'm wondering what's the best way to get to my personal Max the quickest because it's frustrating Ian moving me up the ranks so much. Should I give in and do some work sets of 5 here and there or should I keep going at it each time for my heaviest single. I'm ordering Pavel's Power To The People because I hear there's a lot of good stuff in there to get your Deadlift Max up. I'm also doing Heavy Barbell Good Mornings and Squats which I think is going to really help. And the Sled work is really hitting the lower back like nothing else. Does anybody have a good idea of how I should go about this or do I simply just plow ahead and let the chips fall where they may.
You don't have to do singles to get your max up. Lately I've been doing 4x3 deadlifts and 5x5 squats, my maxes are going up nicely.
405 is a HUGE first pull, what were doing before you started pulling heavy?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
You don't have to do singles to get your max up. Lately I've been doing 4x3 deadlifts and 5x5 squats, my maxes are going up nicely.
405 is a HUGE first pull, what were doing before you started pulling heavy?
I would do a 1 Leg Deadlift with an extra 1 Leg Good Morning at the top with a 106lb Kettlebell in one hand and an 80lber or two 50lbers in the other. That would get the back muscles firing the craziest. Especially when I added in that 1 Legged Good Morning with off balanced weights.
Nothing to really hit the Central Nervous System hard though so I figure it's just a CNS type of game at this point.
You're not frustrating me, Dean. I just wonder at your "long-term goal" of 20x700, that you mentioned in the other thread. Figured you were messing with us or simply had a VERY long-term goal. After all, you JUST hit 500.
Ok I just caught your post in the deadlift chart thread. A fifty-five pound PR in one week? Good luck sir.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
You're not frustrating me, Dean. I just wonder at your "long-term goal" of 20x700, that you mentioned in the other thread. Figured you were messing with us or simply had a VERY long-term goal. After all, you JUST hit 500.
Well I figure it's like anything when you start off. A lot of it mental. It's not like I've been deadlifting for years and just crossed the 500 threshhold. Let me get my technique down and get the core even stronger with heavy squats and we'll see what I can do. Considering I'm jumping weight as much as I am, 100lbs in the last 2 workouts, I'm really not worried about the 5 in front of 500. And yes, my goal for Strongman would be 750lbs for 15-20 reps. In the Met-rx last year they deadlifted 660 for reps and then this year it jumped all the way to 700 or 750 or something and they were crunching out 15 reps. So yeah, I'm setting my sights pretty high but we'll talk more about that later maybe.
Just kidding about the frustrating you part but you know this has got to be fun on my end, hahahah.
Ok I just caught your post in the deadlift chart thread. A fifty-five pound PR in one week? Good luck sir.
That's what I'm talking about. That's what I'm dealing with here. Do you stop and do sets of 5 with a weight that might not mean anything to you the next week or do you just keep shooting up the charts with what singles you can get out before you're pooped.
Take a look at what Mahler was doing for his deadlift. Because you haven't been doing it for very long (and have a conditioned CNS from other stuff) you could follow something similar and have huge results.
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Quoth David Banner: "Like a pimp"
It's not a beer belly. It's a gas tank for a sax machine.
Take a look at what Mahler was doing for his deadlift. Because you haven't been doing it for very long (and have a conditioned CNS from other stuff) you could follow something similar and have huge results.
Yeah, thanks. What was he doing? I couldn't find a blog or anything.
DEADLIFT IMPROVEMENT PROGRAM by Alwyn Cosgrove
Alwyn has generously offered to help me improve my deadlift and has sent me the program that I will be doing for the next several weeks.
1. Deadlift
(Rest=120sec)
Warm-Up Sets
1 x 5 x 135
1 x 3 x 225
Work Sets
1 x 7 x 300
1 x 5 x 320
1 x 3 x 340
1 x 7 x 305
1 x 5 x 325
1 x 3 x 345
Back-Off
1 x 10 x 225
Superset
2a. Back Extension
2 x 15 x B (with 2 second static hold)
2b. Hanging Leg Raise
2 x 15 x B
I used my most recent 3 rep max as a starting point and used a max calculator to work backwards to get the weight for the 5 and 7 rep lifts. Alwyn calls for reducing the weight by 5 lbs. for the first wave and then using the most recent max for the second wave. I was not sure of the rest periods, since Alwyn had not specified, so I used 2 minutes, which seemed good. I have not lifted heavy deads (over 300) for a while and this totally floored me that I was able to manage this workout. Thanks, Alwyn.
Sounds like a winner. I like the varying set reps and the back off set. And the assistance exercises. I recently did Superman flies in my warmup and loved how much more my core got going in workout. Really, helped me sit into the Squat. I wasn't feeling my upper butt at all before. This gets me started. Thanks, Nina.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Man, you're getting it here and in OT. lol I should post something in the NASCAR thread,
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“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
Well I figure it's like anything when you start off. A lot of it mental. It's not like I've been deadlifting for years and just crossed the 500 threshhold. Let me get my technique down and get the core even stronger with heavy squats and we'll see what I can do. Considering I'm jumping weight as much as I am, 100lbs in the last 2 workouts, I'm really not worried about the 5 in front of 500. And yes, my goal for Strongman would be 750lbs for 15-20 reps. In the Met-rx last year they deadlifted 660 for reps and then this year it jumped all the way to 700 or 750 or something and they were crunching out 15 reps. So yeah, I'm setting my sights pretty high but we'll talk more about that later maybe.
Just kidding about the frustrating you part but you know this has got to be fun on my end, hahahah.
Keep in mind that the 700 they pulled wasn't on a regular bar, its on an apparatus, which changes things quite a bit.
Plus those guys have been deadlifting for years, not weeks.
Danny
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Limitations are for people who have them.
plus a lot of apparatuses for the deadlift part of strongman competitions vary. Some are more like trap bar deadlifts (handles to the side), and some are like car DLs... others are straight bar.
plus a lot of apparatuses for the deadlift part of strongman competitions vary. Some are more like trap bar deadlifts (handles to the side), and some are like car DLs... others are straight bar.
I like the barrell drop but it's not the same torture device when you're deadlifting on it. From what I understand the trap bar style handles or handles to the side makes it a lot easier. I've never seen them lift rediculous amounts of weight that way though(800-900lbs) and I wonder why because you always here of people in the fitness community getting big numbers with trapbar deadlifts. Now, if there was a real Strongman gym you'd just walk in and have your choice of different styled deadlifts not jut a powerrack or two.
I like the barrell drop but it's not the same torture device when you're deadlifting on it. From what I understand the trap bar style handles or handles to the side makes it a lot easier. I've never seen them lift rediculous amounts of weight that way though(800-900lbs) and I wonder why because you always here of people in the fitness community getting big numbers with trapbar deadlifts. Now, if there was a real Strongman gym you'd just walk in and have your choice of different styled deadlifts not jut a powerrack or two.
There are a couple gyms like that. Poliquin Performance Center East, Chad Coy's gym in Indiana, plus countless other places over the country actually have this stuff. You just have to look.
Danny
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Limitations are for people who have them.
how can you be training for strongman and never deadlift before?
I'm training for it NOW. Now being the key word. You could sub ALMOST for it if you really want to get technical. I'm doing heavy Squats and Deadlifts now and just got a Sled and Farmers' Walk handles. Really, I wont technically be training for Strongman til I move to KC and get in with the KC Strongman and train with all their Strongman stuff. So this is probably the furthest I've gone in really getting prepared for Strongman. One guy told me you wanted to be able to Deadlift 500 and Squat 500 before really getting into Strongman so you could prepare your Core. I guess that's what I'm doing. That and getting a Steel Log pretty soon off Marunde's site for $175.
I would do a 1 Leg Deadlift with an extra 1 Leg Good Morning at the top with a 106lb Kettlebell in one hand and an 80lber or two 50lbers in the other. That would get the back muscles firing the craziest. Especially when I added in that 1 Legged Good Morning with off balanced weights.
Nothing to really hit the Central Nervous System hard though so I figure it's just a CNS type of game at this point.
I asked him the same thing earlier. As I understand his answer, he did heavy single leg stuff up until now. Apparently single leg work does carry over well to bilateral movements
__________________
And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
ahh... prepare your core... can you hold a plank for two minutes?
and.... maybe I'm dense.... but you say you're doing heavy squats now too.... how did you deadlift so much then?
I hold a plank for about 30sec at the end of a circuit. I love core work and lower back work to death but you got to lift that heavy to get what I'm talking about. I really didn't deadlift that much if you ask me. I'm still further towards the bottom of the coefficient list. I'm huge and it's mostly solid body, huge hips, huge thighs and calves and huge chest. I've got a 15" forearm and the muscle is just now getting to where it pokes out a bit. I'm just big man and dissappointed with 505 at the moment.
Big Newb to Heavy Deadlifting
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