Deadlift Progress And Improvement Thread

[bozodos]

sounds like much the way I do it now - minus the 1RM, but I'll give it a go next time I do regular deadlifts!

[Birds]

That 1RM is the only way I increased my deadlifts. Used to struggle on 10 x 110 just like you.

[rev210]

The goal is to train 85-95%. The reps will be low. 2-5 . This range is proven to be the most effective in strength improvement. A variety of methods adopt this in different ways.

The concensus seems to be a pure 1rm is best done very sparingly in a training shedule.

Since you don't know how to do them properly Bozodos, I'd suggest sticking to what you are doing. Once you get taught correct tecnique, then go crazy. assuming your goal is to focus on a 1rm improvement over time.

I am in this boat with you. I am not training this movement heavy till such time as I am given competent instruction. Even then interest in 1rm as any kind of training methodology beyond that. Reserved for some sort of lifting test maybe every 3 months or a comp or beer inspired show off session or all 3 at once.

[markos]

The program Max has devised for our PL team has a 1RM in Week 10 of the program (PTC Method)

So our crew only hit singles once every 10 weeks, then again 2 weeks later at the meet.

In the past though, when our guys were not as strong, we did test 1RM more frequently, as it took less out of the guys.

To give you some idea, Max had never ever loaded a 270 squat, 170 bench or 260 deadlift in the gym before making those lifts at Nats. Because he had successfully completed PTC Method for 10 weeks, plus last week off completely, he was uber confident of making lifts he's never attempted. Thats good programming.

Because at PTC, no one cares what you hit in the gym

[Birds]

90kg x 10

120kg x 10

150kg x 5

190kg x 1

Went for something different tonight. I want my volume to catch up with my 1RM training, as the gap is getting too big and I'd like to focus on improve my form on the heavier weights. So I pushed the volume weights up by 10kg. Once I get the volume up to around 170 for a few reps, I'll shoot for 200 and beyond. Was pretty happy though, as 170 used to be my 1RM not that long ago. Couldn't resist a single to finish off.

90kg x 10

130kg x 10

160kg x 4

170kg x 2

180kg x 1

[whatsisname]

I deadlifted without the aid of chalk or straps for years and then one day an Army mate I chatted with in the gym from time to time gave me a bag. Huge difference!

My current deadlift routine is usually:

6 x 100kg (warm up)

8 x 160

8 x 170

5 x 180

1-2 x 190

8 x 140

Followed up by 3 sets 10 x 60kg DB bent-over rows and 3 x machine lat pull down.

Chalk is ultimate though, should buy some and take to gym,

[L33SH]

I deadlifted without the aid of chalk or straps for years and then one day an Army mate I chatted with in the gym from time to time gave me a bag. Huge difference!

My current deadlift routine is usually:

6 x 100kg (warm up)

8 x 160

8 x 170

5 x 180

1-2 x 190

8 x 140

Followed up by 3 sets 10 x 60kg DB bent-over rows and 3 x machine lat pull down.

good job, when you trying for 200?

[whatsisname]

I'm actually training back tonight, so might even give 200 a go. Probably go straight from my warm up to a few reps at 160 and then try 200.

I've been using the routine I detailed above (with the odd variation) for months so probably time to mix it up a bit. I tend to get comfortable at a certain level with my training and don't push myself into new territory very often.

One of the advantages of military life is the time and access to excellent quality gym's. I've been training for years and tend to just train for health and fitness rather than try to set PBs for bragging rights these days.

[L33SH]

I'm actually training back tonight, so might even give 200 a go. Probably go straight from my warm up to a few reps at 160 and then try 200.

I've been using the routine I detailed above (with the odd variation) for months so probably time to mix it up a bit. I tend to get comfortable at a certain level with my training and don't push myself into new territory very often.

One of the advantages of military life is the time and access to excellent quality gym's. I've been training for years and tend to just train for health and fitness rather than try to set PBs for bragging rights these days.

awesome, good luck, sounds like you have the right attitude.

[whatsisname]

Yeah cheers.

There are some strong lads in the gym on base, some of them get right into lifting bigger numbers. One of the younger guys I trained with a bit last year and earlier this year was routinely deadlifting 270-280 1RM... after pulling multiple sets at lighter weights. He did the same with bench - peaked at 180 last time I saw him. This kid was about 6'4, low 100's and all of 19yrs old!

[bozodos]

Well so much for 110kg being my 1rm, I did 2 sets of 15 tonight, albeit with difficulty!

[whatsisname]

Well I followed through with my comments earlier today about giving 200kg a shot.

I warmed up with 8 x 100kg, followed by 8 x 160, then did 2 x 200 easy enough that I decided to try 210... and I managed one without resorting to poor form. Dropped back to 170 but after 6 I was pretty much gone.

I continued on and did 3 x 8 60kg DB one arm upright rows and 3 x 8 lat pull down, but unlike normal I'm feeling noticeable more shagged. Might shift squats to Fri.

[Sisbro666]

Why not just you straps on heavy sets? Last thing when lifting heavy you should be concentrating on is loss of grip.

[whatsisname]

If that is directed at me... It wasn't a grip problem it was a lack of gas in the tank and endurance.

I much prefer chalk to straps.

[Sisbro666]

In general not sure why anyone except guys who compete don't use straps and forearms will always fail before the back does

I've always done deads last on back day as there's no energy left after them

[L33SH]

Grats Boz and Whatsisname

[UNR33L]

thoughts on this technique?

[Birds]

In general not sure why anyone except guys who compete don't use straps and forearms will always fail before the back does

I've always done deads last on back day as there's no energy left after them

On high rep sets my grip gives way...on low reps and singles, my back gives in first. But that's okay; both play catchup on each other. Why train around the weakness and create a dependence in equipment? I want my forearms to be strong too. You're only as strong as your weakest muscles.

As for deads last on back day, I used to do the same...but now I stick it up front as rows and pulldowns rob you of performance. They are assistance exercises to the deadlift and should be done after, so you don't fatigue support muscles early on.

[Birds]

Well I followed through with my comments earlier today about giving 200kg a shot.

I warmed up with 8 x 100kg, followed by 8 x 160, then did 2 x 200 easy enough that I decided to try 210... and I managed one without resorting to poor form. Dropped back to 170 but after 6 I was pretty much gone.

I continued on and did 3 x 8 60kg DB one arm upright rows and 3 x 8 lat pull down, but unlike normal I'm feeling noticeable more shagged. Might shift squats to Fri.

Nice work there. Is that a pb for you? What do you weigh and how tall are you?

[whatsisname]

Thanks L33SH.

Thanks Birds. Yes mate it is a PB, I usually rep my way up to 190 (until tonight) not beyond.

I'm 183 / 6' and came in at 88kg on the scales tonight.