Hi guys. As a couple of you know, I've been working really hard on my deadlift this past year. I've turned it from my weakest lift into my strongest.
Anyhow, my goal is to pull a solid 400 by Christmas day. I figured I'd use the board as an unofficial log to advertise my progress.
Currently, my personal best is 315. I'm doing IK's Limping. It will take me into the last week of October. I will take a one week break, and then from November 1 - Christmas, I'll be doing a single-rep routine suggested by Mike Mahler. I'm thinking that King and Mahler are good guides on the road to 400.
Originally posted by RockHard: Hi guys. As a couple of you know, I've been working really hard on my deadlift this past year. I've turned it from my weakest lift into my strongest.
Anyhow, my goal is to pull a solid 400 by Christmas day. I figured I'd use the board as an unofficial log to advertise my progress.
Currently, my personal best is 315. I'm doing IK's Limping. It will take me into the last week of October. I will take a one week break, and then from November 1 - Christmas, I'll be doing a single-rep routine suggested by Mike Mahler. I'm thinking that King and Mahler are good guides on the road to 400.
Alright!
Sweet Goal! Hey, have you also considered chain training if you hit a wall? My buddy pulls over 400 and broke the high 300 mark with chains. Something to consider if you get stuck.
I'm wondering, though, about 'sticking points'. My typical sticking point is the first foot off of the ground (which I think is typical). So I'm not clear on how the chains will help fix that. Perhaps I'm not truly uderstanding the concept.
It seems that the benefit is having a certain amount of weight (the chains) added at the height of a lift, increasing strength in that area, while losing that weight on the eccentric movement. So the initial push/pull will be easier than if you had all of the weight from the chains in plate form, but the lockout movement will be with the extra weight.
So I wonder how this will help the initial pull off of the floor?
I have the same sticking point and a couple things have helped, chains being on of them. When you drape the chains over the bar, you replace some of the weights you would normally have. Lets say you have 200 lbs of weight on the bar and 80 lbs in chain. When you start pulling, most of the chain is still on the ground so you are starting the lift and blasting through your sticking point with only around 220 on the bar. By the time you get to the top, you have the full 280 lbs of the bar. You learn to accelerate faster and work with progressivly heavier weights.
There are other ways to learn to do this without chains though, if you don't have them available.
Plus as a side note, the chains set up in that pic are totally set up wrong. The chains need to be off the floor at the start of the lift or they will never be off the floor.
Danny
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Limitations are for people who have them.
"Plus as a side note, the chains set up in that pic are totally set up wrong. The chains need to be off the floor at the start of the lift or they will never be off the floor."
DKing. I think they are set-up correctly for a shrug in a cage and they are resting on the supports, therefore they would sit about 1 foot too low. That picture is the corner of a powercage...
Ahh, it looked like it was for the bench press. Why would anyone need to use chains for a shrug. I guess it could help but you don't hear much about people bragging about there shrug.
Danny
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Limitations are for people who have them.
Originally posted by DKing: Ahh, it looked like it was for the bench press. Why would anyone need to use chains for a shrug. I guess it could help but you don't hear much about people bragging about there shrug.
Danny
I'll admit I was a little surprised by it when I was reading the article. I was trying to figure out what he was showing and then saw the corner of the rack in the picture.
Yeah, Dude...I just shrugged 420 with chains!
Im looking at buying chains for my house and the stuff is EXPENSIVE! Damn steel prices!
hey rockhard, good luck on your journey, but may i suggest, why not make 405 lbs yer goal?...it's only 5 lbs extra but 8 plates on the bar would look much more badass!
Originally posted by Ikan Twin: hey rockhard, good luck on your journey, but may i suggest, why not make 405 lbs yer goal?...it's only 5 lbs extra but 8 plates on the bar would look much more badass!
meanwhile, i'm still gunnin for 6 plates
Good thought!!!
405 it is!!!
(And yeah, man, talk about an EGO boost. Here I am in a family-type gym in a rich neighborhood, sluggin up 3 plates on each side while everyone else is doing cardio or biceps curls! )
quote:Originally posted by DKing:
There are other ways to learn to do this without chains though, if you don't have them available.
Danny
What are these other ways? I'm thinking my gym most likely won't have them, and I have next to no money to spend these days. [/quote]Haha, sorry to leave you hanging. I didn't realize that I didn't add any other methods. Two good ways are speed pulls with around 60% of your max. Just do like 10 singles as fast as possible. Or isometric holds at the bottom position. Load up somewhere around 85% of max (thats a loose figure, there is going to be some trial) in a rack and lower it to right where you sticking point is and hold for around 6-8 seconds.
Another thing to consider is to deadlift heavy less. Its a big strain on the CNS, more so than heavy squats or bench press, so if you do more speed pulls to keep for and be explosive and then use things like good mornings, RDLs, and other hamstring exercises to gain strenght in the hammies you might see huge improvement.
Danny
__________________
Limitations are for people who have them.
quote:Originally posted by DKing:
There are other ways to learn to do this without chains though, if you don't have them available.
Danny
What are these other ways? I'm thinking my gym most likely won't have them, and I have next to no money to spend these days. [/quote]Haha, sorry to leave you hanging. I didn't realize that I didn't add any other methods. Two good ways are speed pulls with around 60% of your max. Just do like 10 singles as fast as possible. Or isometric holds at the bottom position. Load up somewhere around 85% of max (thats a loose figure, there is going to be some trial) in a rack and lower it to right where you sticking point is and hold for around 6-8 seconds.
Another thing to consider is to deadlift heavy less. Its a big strain on the CNS, more so than heavy squats or bench press, so if you do more speed pulls to keep for and be explosive and then use things like good mornings, RDLs, and other hamstring exercises to gain strenght in the hammies you might see huge improvement.
Danny [/quote]Great stuff. Thanks man. I'm actually doing Limping now, which has no heavy lifting, but plenty of single-leg ham/glute work. I may very well do that speed pull idea when I'm finished, before I start into the single-rep training in November!
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