welcome toooooooooo :

the 350lb deadlift club

ok, here it is, the "club" for all of us wanting to break the 350lb/160kg barrier on the deadlift.

so, lets help eatchother growing and slowling approaching our goals.

my current status is 1x130kg/287lb

hit it guys :flex:

ok, here it is, the "club" for all of us wanting to break the 350lb/160kg barrier on the deadlift.

so, lets help eatchother growing and slowling approaching our goals.

Brilliant idea. It was only a little over a year ago that I was looking to break 300#. I think this might be the best challenge here at JSF.

so.... ur in ?

so.... ur in ?
He's currently trying to get into the 600 lb club. :nod:

LOL allright ;)

so.... ur in ?

Well yes, but in a different way. My 1RM is past 350# already. But, I have a different deadlift event where 350# would be a good challenge for me - 50 reps in 10 minutes. I have done that at 315#, and need to move that up. So 350# is a deadlift challenge for me for reps.

I just think the 350# deadlift is a much more important goal than 500# or 600#, which are nice, but a bit more about ego. Just about every man that works out should aim for a 350# deadlift, and I think it has more health benefit to get from 0 to 350# than to go from say 500# to 600#.

i'm in. i'm currently at 235x10 reps

hey what is a good way to do your 1RM? like in terms of working your way up to it in sets?

hey what is a good way to do your 1RM? like in terms of working your way up to it in sets?

i cant say however i dont like really finding out the 1RM i preferr doing 3 rep sets for warmup till i am
on the weight i wanna try. 45 lb jumps inbetweeb the sets. then see what can happen.

I'm in but I need to know how you guys are doing them. I use a Hammer Strength machine and am currently at 270# for four sets of six. I know my weights would be lower on a conventional deadlift. Do I need to start over at a lower weight and lift a barbell from the floor?

I'm in but I need to know how you guys are doing them. I use a Hammer Strength machine and am currently at 270# for four sets of six. I know my weights would be lower on a conventional deadlift. Do I need to start over at a lower weight and lift a barbell from the floor?

If you're pulling 270# for 6 on the machine you should start working with the bar. You may or may not need to start with a lower weight.

I'm in but I need to know how you guys are doing them. I use a Hammer Strength machine and am currently at 270# for four sets of six. I know my weights would be lower on a conventional deadlift. Do I need to start over at a lower weight and lift a barbell from the floor?

im with zen's advice, stop using the machine and start just doing 3 sets of 12 reps with the bar for your first "real" deaflift.

next time, do one warmup set with the bar alone, then add 22 pounds and see if you can do 8-12 reps with good form,
if so add another 22 for the next set.

if you can get to 66 pounds on the 3rd set and hit 8-12 without to much effort,
note it down and call it a day.

next time, after warming up, start with one set of 66 and work up the +22 till you feel confident about the weight.

nice that you'r in :)

I did 340lb x 5 last wed (not to failure), I am aiming for 350lb x 5 next wed. I'll be taking a video.

Damn it I'm too weak for the 500lb club, too strong for the 350lb club.

My best is currently 155kg, which puts me at 341. I am confident I can break the 350 barrier very soon. I want to break the 400 barrier in the first quarter of 2008 if poss.

Nice one for getting this going Bg84..i always seem to work better and feel more motivated in a group.(i have had great progress with Carguy Yourself and the rest of you on the bulking challenge)

I'm in ...225 x 3 reps (to failure at moment). i deadlift only once a week and i will make my target at 1x350 September 2008(which will fall at my 1st year lifting anniversary :D).

Ha Ha...Let the games begin!!:bb:

I have already pulled 160kg, so I will aim to try it for a double next time I test my strength. :)

Count me in :D

I could do with something like this to keep me focused!

I tested my deadlift 1RM a couple of days ago and maxed out at 250lbs (114kg), giving me a solid 100lbs to add. This should be fun :jumping:

my current status is 3x3 on 220lb/100kg so i got quite some way infront of me,
but knowing i am not alone, well do this together.


I'm in. It is one of my goals for 2008.

I am in the same neighborhood as you. Before Christmas I pulled 205 3 times just as an experiment. Probably puts me in the 225lb 1RM area... I am new to powerlifting movements and hope to cash in on some newbie gains in the first couple of months as I get more educated on form and technique.

Is it realistic to add over 100 lbs to my deadlift in a year? How long has it taken others to go from 225lbs to 350lbs?

IIs it realistic to add over 100 lbs to my deadlift in a year? How long has it taken others to go from 225lbs to 350lbs?
From 225 lbs, absolutely.

Is it realistic to add over 100 lbs to my deadlift in a year? How long has it taken others to go from 225lbs to 350lbs?

I went from 275# to 500# in a little over a year - I would have to look in the journal for the exact timing, but it was less than two years for sure.

Just take it at the pace which is healthy for you, and you might be surprised. Don't worry about how fast you improve, just worry about making sure you don't get injured so you can continue to improve.

I went from 275# to 500# in a little over a year - I would have to look in the journal for the exact timing, but it was less than two years for sure.

Just take it at the pace which is healthy for you, and you might be surprised. Don't worry about how fast you improve, just worry about making sure you don't get injured so you can continue to improve.

whats the best way to improve is it gonna be slowly increase the reps
on the current weight ie if i am currently at 225 x3 work on increasing this slowly upto 225 x4...225x5---upto 225x8 ..then shift up the weight??

thanks

whats the best way to improve is it gonna be slowly increase the reps
on the current weight ie if i am currently at 225 x3 work on increasing this slowly upto 225 x4...225x5---upto 225x8 ..then shift up the weight??

There are lots of ways to improve. I would suggest getting up to 6x225# and then consider increasing the weight as opposed to waiting until you can do 8 reps. A deadlift workout of 4x6 is simple and can be pretty effective until you get further along.

Remember to squat too, but not on the same day as the heavy deadlift.

There are lots of ways to improve. I would suggest getting up to 6x225# and then consider increasing the weight as opposed to waiting until you can do 8 reps. A deadlift workout of 4x6 is simple and can be pretty effective until you get further along.

Remember to squat too, but not on the same day as the heavy deadlift.
Thanks Zen . i do squat on my leg day...i am also doing the 300lb squat challenge so this is gonna a be a big year for me hopefully!!

All these numbers in this thread make me want to crawl into a corner, curl up into a little ball and cry. :lol: I'm currently doing 3 x 8 x 155. No idea what my 1RM max is, but it's a far cry from 350, I can tell you that! My current goal is two plates on each side, which is 225. So, um, I'll see you guys back here in a couple of years? :p

Even though I had gotten up to 305# deadlifting on a Hammer Strength machine, I decided to do this challenge the conventional way. I knew that meant I would have to step back in weight. Today I did 4x6 with 215#. I'll try to up that a little next time.

I grunt a lot doing this. I hope I'm not bothering anybody else.:o

All these numbers in this thread make me want to crawl into a corner, curl up into a little ball and cry. :lol: I'm currently doing 3 x 8 x 155. No idea what my 1RM max is, but it's a far cry from 350, I can tell you that! My current goal is two plates on each side, which is 225. So, um, I'll see you guys back here in a couple of years? :p

i only started training deadlift about 5 months ago once a week and when i started i was lifting a MASSIVE 60lbs for reps :o...so you,ll progress quick especially on a bulk....

i only started training deadlift about 5 months ago once a week and when i started i was lifting a MASSIVE 60lbs for reps :o...so you,ll progress quick especially on a bulk....

From 60 to 225 in 5 months is insane. Though from the rest of the posts here it seems that quick progress on deadlifts is the norm. I've got to be doing something wrong. Which is why I've decided to just start adding 5 pounds each week, regardless of if it feels too heavy at first to get all the reps in the last set out. I figure if I add the weight slow enough, my body won't realize there's been an increase in weight until a few weeks have gone by.

I've also been a little shifty about doing deadlifts with the same effort and intensity as my other lifts, because of all the horrendous back injury stories a lot of people have, regardless of whether they've ever weight lifted or not before. You know, "aaaaaaahhh! I threw my back out again." etc. A messed up back means no weights whatsoever.

All these numbers in this thread make me want to crawl into a corner, curl up into a little ball and cry. :lol: I'm currently doing 3 x 8 x 155. No idea what my 1RM max is, but it's a far cry from 350, I can tell you that! My current goal is two plates on each side, which is 225. So, um, I'll see you guys back here in a couple of years? :p

I think you might be a little on the conservative side there.

I think you might be a little on the conservative side there.

Which part? The 225 or the couple of years?

Which part? The 225 or the couple of years?

I think if you apply yourself consistently, make sure you have decent nutrition, sleep, and rest, then you will progress faster than you are expecting.

I think if you apply yourself consistently, make sure you have decent nutrition, sleep, and rest, then you will progress faster than you are expecting.

The 350 I don't expect to do anytime soon. The 225 however is more a milestone goal than a time frame goal. I won't consider myself as having achieved anything decent until my working sets are with 225.

I have the nutrition, sleep and rest. I think it's more me being too conservative with deadlifts in the weight room and not applying myself as intensely as other exercises.

The 350 I don't expect to do anytime soon. The 225 however is more a milestone goal than a time frame goal. I won't consider myself as having achieved anything decent until my working sets are with 225.

I have the nutrition, sleep and rest. I think it's more me being too conservative with deadlifts in the weight room and not applying myself as intensely as other exercises.

I have no doubt you can do the 225# working sets and sooner than you think. You're very close to my size (or will be when you reach your goal) plus much younger. Stay positive, bro. You're a builder now.:tu:

I did my first deadlifts since starting this challenge today.
Just to show my inexperience in this lift, look at my cobbled together sets....:doh:

Warmup: 45 x 15, and some mild stretching
95 x 12 and some mild stretching
135 x 8
185 x 6
205 x 4 (With hooks)
225 x 8 (With hooks)
225 x 8 (With hooks) Scraped my shins on the 8th rep...

I used hooks because my grip is still a bit smoked from yesterday....

I wanted to do some acclimation sets. And since the most I had ever previously tried was 205, I wanted to work toward my target for the day of 225. Well, I surprised myself a bit.

Note: I think I was aided in doing more today by tweaking my form a bit. I studied a couple of videos for form and ended up widening my grip and stance a bit. I felt it gave me much more power. I absolutely ripped the first 8 at 225 and then barely got 8 the second time around.

From now on, I'll quote this message and put in new lifts when I make progress.

damn, I already surpassed this with a 365 lift last week.

Some motivation for you guys, I had been out of training for a year and a half when I came back in July. Had to start right from 135 again, before that, I could lift around 245 or so. Not even 7 months later I've shattered all previous records, 365 last week, new squat record too, 275 just last Saturday.

damn, I already surpassed this with a 365 lift last week.

Some motivation for you guys, I had been out of training for a year and a half when I came back in July. Had to start right from 135 again, before that, I could lift around 245 or so. Not even 7 months later I've shattered all previous records, 365 last week, new squat record too, 275 just last Saturday.
Brilliant!! maybe you should aim for the 500lb deadlift club with BigD and Zen and the boys..

Jan 9 2008 lifts:
Warmup: 45 x 15, and some mild stretching
95 x 12 and some mild stretching
135 x 8
185 x 6
205 x 4 (With hooks)
225 x 8 (With hooks)
225 x 8 (With hooks) Scraped my shins on the 8th rep...

I used hooks because my grip is still a bit smoked from yesterday....
From now on, I'll quote this message and put in new lifts when I make progress.

As expected, I got some additional newbie gains this week.
Jan 14 2008 lifts:
Warmup:
- some body weight squats
- 95 x 15 squats
- 95 x 12 deadlifts
- Stretching
135 x 12
185 x 10
225 x 6 (With hooks)
245 x 4 (With hooks) *New PR
265 x 4 (With hooks) *New PR
225 x 6 (With hooks)

The 265 set was very difficult, but I got 4 good, solid reps. I think next week may end my "newbie gains." (I'll see if I can do a set at 285 then....)

damn, I already surpassed this with a 365 lift last week.


id say its safe to stay in here till you rep the 350 for 3 SETS :tucool:

I grunt a lot doing this. I hope I'm not bothering anybody else.:o

you a man doing deadlifts, your supposed to sound manly :mad::mad::mad:

anybody bothering clearly hastn deadlifted ever himself !

you a man doing deadlifts, your supposed to sound manly :mad::mad::mad:

anybody bothering clearly hastn deadlifted ever himself !

exactly, I cannot stand those chaps that seem to look at you strange when your deadn' and letting out a little GAAAAARRRRRGGGGHHHHHH!

350, eh? well then. I suppose thats a number I might strive for. Right now I'm light on the deads. I'm sitting at 225 for 2 sets of 15. But I mean thats after doing bench press (220 2x12), breathing squats(175 1x20), and bentover barbell rows to abs (145 2x15)

Thats me doing it twice a week (thats specific workout that is, I do another workout inbetween that that works all the small stuff :p). I know alot of you are like WTF? thats not right THATS OVERTRAINING! but I promise you it isn't. Its a bulk plan Mastover advised. So far....so good. heh! Hopefully by the end of this bulk I can get to the 300 lbs point if not 350....we shall see.

Thats me doing it twice a week (thats specific workout that is, I do another workout inbetween that that works all the small stuff :p). I know alot of you are like WTF? thats not right THATS OVERTRAINING! but I promise you it isn't.

exactly !

i myself have been up to as much as squatting THREE times a week when i started and it worked very good.
overtraining as a matter of fact is far harder to reach than people believe and whatever gruelsome
workout i have been doing, i never been there.

my current plan has me squatting AND deadlifting every week with 3 days apart,
no overtraining - mass gaining!!! :mad:

btw bro ur lats are what im working towards ;)

damn, I already surpassed this with a 365 lift last week.

Some motivation for you guys, I had been out of training for a year and a half when I came back in July. Had to start right from 135 again, before that, I could lift around 245 or so. Not even 7 months later I've shattered all previous records, 365 last week, new squat record too, 275 just last Saturday.

I also have a similar story. When I started lifting from a 3 year break I started at a measly 85lbs. I did the Rippetoe routine for about 2 and a half months and got my deadlift to 295lbs 1x5. I have never tested my 1RM in deads since I usually do them in volume or my routines don't have deads at all. Its been a year and a half now and i've been lifting consistently I wonder what I can dead now hmm.....:confused:

Did 225# x 6 this morning with an alternating grip. That seemed to help.

Did 225# x 6 this morning with an alternating grip. That seemed to help.

the alternating grip definitely helps a lot i have to use it myself otherwise i wouldnt
be able to hold it.

Did 225# x 6 this morning with an alternating grip. That seemed to help.

It helps a lot. Just remember not to row the bar at all - relax the bicep of the underhand side. Also change which hand is over and which is under from set to set so you don't end up always one way.

Jan 14 2008 lifts:
Warmup:
- some body weight squats
- 95 x 15 squats
- 95 x 12 deadlifts
- Stretching
135 x 12
185 x 10
225 x 6 (With hooks)
245 x 4 (With hooks) *New PR
265 x 4 (With hooks) *New PR
225 x 6 (With hooks)



Jan 21 2008 lifts:
Warmup:
- Squats 45 x 15 / Deadlift 45 x12 (Superset)
- Squats 95 x 10 / Deadlift 95 x 10 (Superset)
- Deadlift 135 x 10

BB Deadlift
185 x 10
225 x 8 (With hooks)
275 x 6 (With hooks) *New PR weight
275 x 5 (With hooks) *New PR weight
225 x 8 (With hooks)

I'm progressing better than I thought I would originally. With two working sets at 275, 300 seems like it is in reach...

Question for the gurus:
Should I be doing more volume? I see guys do 5 and 6 working sets. I only do 4. (I'm not counting the the 185 set where I just did 10 and put it down)

STOP USING THE HOOKS !!!!

It helps a lot. Just remember not to row the bar at all - relax the bicep of the underhand side. Also change which hand is over and which is under from set to set so you don't end up always one way.
Hey Zen
is there any benefit in using the overhand grip solely in terms of grip training/strengthening??

Hey Zen
is there any benefit in using the overhand grip solely in terms of grip training/strengthening??

yeah, it's definately more taxing on the grip, but using a mix means you can lift about 20% more so you're working your back, legs, and every other muscle group more. Up to you I suppose

Double overhand also is a bit safer for people new to the deadlift as it's easier to keep your back tight and roll back a bit

STOP USING THE HOOKS !!!!

Why.

On my deadlift day, I also have BB shrugs.
Should I let my grip strength hinder my ability to work the intended muscle groups?
I refer to the post directly above mine....

I do other things to help grip strength...

Hooks and Straps allow you to (possibly) lift more than you can safely lift. The best recommendation is to use them as sparingly as possible so you build your grip strength.

I used them for awhile, but found that the alternate grip worked easier..

Hooks and Straps allow you to (possibly) lift more than you can safely lift. The best recommendation is to use them as sparingly as possible so you build your grip strength.

I used them for awhile, but found that the alternate grip worked easier..

That's why I do not move up until I can get 4 strong reps. Reps that feel good and strong. I listen to my body when I lift. I realize that there are a couple of safety issues when using hooks:
1. Lifting too much
2. Can't dump the bar if needed

But I am not trying for a 1RM with them. I use them for working sets and to preserve my grip for later exercise. I do back and traps on the same day. After doing deadlifts, my grip strength limits (big time) the exercises that follow: BB shrugs, rows, pulldowns/pullups, etc...

When I actually try a set of one or two, I'll be able to handle no hooks for a set one or two reps. Right now, I'm trying to build strength by doing working sets....

But I definitely agree with the point you guys are making and I am doing things to try and improve my grip strength.

Hey Zen
is there any benefit in using the overhand grip solely in terms of grip training/strengthening??

I wouldn't do that. Do your grip training with something other than your leg and back exercises.

Hooks and Straps allow you to (possibly) lift more than you can safely lift. The best recommendation is to use them as sparingly as possible so you build your grip strength.

I used them for awhile, but found that the alternate grip worked easier..

I find that the hooks get me from 455# to 500#, which is not a huge increase. The grip strength will lag for a lot of people and it's not really worth waiting for it to catch up. Your grip and your back don't have to be in balance. If your grip (like mine) would hold you back from back work then go ahead and use the grip assist for your heaviest sets.

Endurance deadlifting is also something where grip assist is useful. Sure I can pull lots of reps at my endurance load without grip assist. But I can't really get through all the reps for my endurance work.

There should be plenty of other opportunities to work your grip - your RDLs, your rows, your pullups, etc. I don't think it's necessary to avoid grip assist on your heaviest deadlift sets.

STOP USING THE HOOKS !!!!
If you can't grip it, you can't grip it. The solution is not to bring everything else down to the level of your grip, but to bring your grip up to the level of your everything else. There's no sense in short changing the many other, more important muscle groups on account of a weak grip.

The proper course of action is to grip everything you possibly can until you can't grip it whereupon you add straps or hooks for what you can't. You also add supplementary grip work into you routine in order to bridge the gap between maximal grip strength and maximal strapped or hooked strength on your exercises.

Hooks and Straps allow you to (possibly) lift more than you can safely lift.
Well no. Hooks and straps simply allow you to lift more than you are able to lift without them -- no claims on safety involved. As with any weight that is more than you've done before, you should have a progression up to that weight. If you do that, there is nothing inherently unsafe about lifting a weight you could not lift without straps or hooks.

The problem comes when a person loads up substantially more weight than he has used before. As a new lifter, what was one of the first recommendations you hopefully heard? Start slow -- don't go directly to the most you're capable of. By definition, you could have lifted the most you are capable of, but, because the body is not used to performing under those loads, the risk of injury is greatly increased. So, the addition of straps or hooks is not responsible for an increased chance of injury. What is responsible is forgetting one of the basic tenets of progressive overload: provide a greater, but manageable stimulus.

yeah well its all up to you in the end. i however wouldnt use those things unless i couldnt hold on any longer for one single rep.

also if you do deadlifts and bent rows on one day i totaly dont see what shrugs would do any good
as the traps get hit by those anyways enuf.

to each his own, i myself will however never use those.

Maybe I was underestimating myself or not applying myself as much as I could have been. A few weeks ago I was doing working sets with 155. I slowly built up each week and now I'm doing them with 180. If Thursday's workout with 180 goes well, I'll be doing 185 next Monday. It's feeling really good.

Maybe I was underestimating myself or not applying myself as much as I could have been. A few weeks ago I was doing working sets with 155. I slowly built up each week and now I'm doing them with 180. If Thursday's workout with 180 goes well, I'll be doing 185 next Monday. It's feeling really good.

keep at it ! and always remember form over weight !

Added 10 more pounds this morning. 235# x 6 x 4.

Noticed something else this morning that I didn't even know was possible. My forearms got a pump! :) They were tight and bulging and big. I had done barbell rows, lat pulldowns, deads and shrugs. Then I also did wrist curls to improve my grip. Kinda neat.

Added 10 more pounds this morning. 235# x 6 x 4.

Noticed something else this morning that I didn't even know was possible. My forearms got a pump! :) They were tight and bulging and big. I had done barbell rows, lat pulldowns, deads and shrugs. Then I also did wrist curls to improve my grip. Kinda neat.

Nice! :tu:

Sounds like you have a similar routine to the one I do.
My forearms are generally screaming the entire workout...

Maybe I was underestimating myself or not applying myself as much as I could have been. A few weeks ago I was doing working sets with 155. I slowly built up each week and now I'm doing them with 180. If Thursday's workout with 180 goes well, I'll be doing 185 next Monday. It's feeling really good.

Good work Ecto. Looks like you are cashing in on some "newbie" gains like myself.
16% more weight on the bar in a few weeks time is some serious gain...:nod:
Keep it up!

Jan 21 2008 lifts:
Warmup:
- Squats 45 x 15 / Deadlift 45 x12 (Superset)
- Squats 95 x 10 / Deadlift 95 x 10 (Superset)
- Deadlift 135 x 10

BB Deadlift
185 x 10
225 x 8 (With hooks)
275 x 6 (With hooks) *New PR weight
275 x 5 (With hooks) *New PR weight
225 x 8 (With hooks)


Jan 28 2008 lifts:
Warmup:
- Bodyweight Squats 3 sets 15 reps
- Deadlift 95 x 10
- Deadlift 135 x 12
Deadlifts working sets
185 x 10
245 x 10 (With hooks)
265 x 8 (With hooks
285 x 4 (With hooks) drop-to 245 x 5 (took several breaths between sets)

Not a ton of volume, but this really kicked my butt.
The drop set was the icing on the cake. The 5th rep in the drop set took about 4 seconds to lock out. My whole head lit up like a red bulb...:lol:

Good work Ecto. Looks like you are cashing in on some "newbie" gains like myself.
16% more weight on the bar in a few weeks time is some serious gain...:nod:
Keep it up!

I've been at this for over a year, so I really don't think it's noob gains. It's probably more of a case of underestimating and underapplying myself. I wasn't doing deadlifts to the same intensity as most of my other exercises (although pulling exercises in general seem to be more difficult than pushing exercises; for me anyways).

Just pulled 300 as my 1RM! I'm on Starting Strength - 3x5RM at 275, no straps! I started serious lifting about 6 months ago with a DL of 145 (and crappy form).

This is something I'm interested in getting in with. My DLs aren't massive at the moment as I'm still cutting but once I'm done 350 here I come. My previous best was during the Starting Strength program that others have mentioned. I got those to 1x5x130kg (286lbs) and that felt good. However, my barbell set only has 145kg altogether. The day I need to order some new 20's (45's) will be excitiing!

It helps a lot. Just remember not to row the bar at all - relax the bicep of the underhand side. Also change which hand is over and which is under from set to set so you don't end up always one way.

This is a good tip. So far I've always had my hands the same way. From now on I'll swap them.

yo !

as some of you may know i am no 1 RM guy, i always aim for 3 sets of something.

i wonder what the aim of you guys is, do you just want to lift the 350lb once ?
or are you also aiming to do it for sets, which is in my eyes a lot harder.

yo !

as some of you may know i am no 1 RM guy, i always aim for 3 sets of something.

i wonder what the aim of you guys is, do you just want to lift the 350lb once ?
or are you also aiming to do it for sets, which is in my eyes a lot harder.

I'm in it for the sets. :madpimp:

yo !

as some of you may know i am no 1 RM guy, i always aim for 3 sets of something.

i wonder what the aim of you guys is, do you just want to lift the 350lb once ?
or are you also aiming to do it for sets, which is in my eyes a lot harder.


Well, pulling it once will be the initial goal.
In getting there, I'll be doing working sets that creep my way toward the goal...

Pulling it for sets will then follow as I get stronger....;)

word, however i think 1 maximum rep of anything is pretty much worthless, i mean when do you have to lift something once ?

working weight for sets is where its at baby :tucool:

word, however i think 1 maximum rep of anything is pretty much worthless, i mean when do you have to lift something once ?

working weight for sets is where its at baby :tucool:

Max reps have value, but they should not be a big part of the program unless you have competitive needs. But they can be useful as yardsticks and motivation.

oh i can definitely see the motivation part, no doubt.

actually, i think i might just try sets of adding 20kg/22lbs and see when i fail to clear 3 reps.

that would be my sort of thing, i guess, hey maybe ill try that next time ;) haha u just opened pandoras box :flex:

http://www.exrx.net/AnimatedEx/ErectorSpinae/BBDeadlift.gif

I like to try for a 1RM every couple of months....I just gotta know...you know?

Haven't tried a 1RM on deadlift yet though. That will be on my to do list for early March.

actually, i think i might just try sets of adding 20kg/22lbs and see when i fail to clear 3 reps.

Heavy triples are excellent for people who don't feel like maxing. You can go a long long way even if you never lift more than you can triple.

word, however i think 1 maximum rep of anything is pretty much worthless, i mean when do you have to lift something once ?

working weight for sets is where its at baby :tucool:
Actually a big part of max-effort training has to do with training the central nervous system. You're teaching the CNS to be able to handle greater loads. It's a superior method for increasing strength in a key lift.

http://www.exrx.net/AnimatedEx/ErectorSpinae/BBDeadlift.gif


I wish ExRx showed a front view of that too. His legs look like they're super close together, as if there's hardly any gap at all between them. I thought they were supposed to be shoulder width apart, but his look like they're quite a bit less than that.

So I've never even tried 1RM. If I'm at 245# on 4x6 sets of deads, what weight should I put on to try 1RM? I'm going to try straps for the first time next week also.

Carguy, this may help.

You’ll notice that I don’t list the number of warm-up sets for your main lift on Max-Effort days or Repetition Upper Body days. Instead, I use the term “work up.” This is because the number of warm-up sets you’ll be performing is determined by how strong you are! The stronger you are, the more sets you’ll need to reach your max weight. I favor multiple sets of low reps for warming up on Max-Effort Day and just 1 or 2 sets of 6-8 reps before your first exercise on Rep Upper Body Day.

Before you warm up with weights, however, you should be performing a 5-15 minute general warm-up. Make sure you have a light sweat going before getting under the bar.

Here’s an example of “working up” to a max set of 3 reps in the box squat. Assuming the athlete’s goal is to box squat 315 lbs. for 3 reps, a sample warm-up would look something like this:

95 X 5
135 X 5
185 X 3
225 X 3
275 X 3
295 X 3
315 X 3

It should be noted that these warm-up weights are not engraved in stone! Some people like to take bigger jumps and some prefer smaller. YOU must figure out what works best for YOU! The one thing I will suggest is that if you are a weak, skinny bastard, you must make sure you’re performing at least 5 total sets for your max-effort exercise. For example, let’s say you’re going for a 5RM in the box squat and your goal is 185 lbs. Don’t just do 95 X 5, 135 X 5 and 185 X 5. Skinny bastards need more volume in order to grow, so make sure you make smaller jumps in weight and get more sets in before your main set.

I've recently set a goal of deadlifting 330 lbs (2x bodyweight) by the weekend of May 17-18 (when I graduate from college and commission into the Army).

My previous best for a 1-RM was 285 in September of 2006. I stopped training it consistently after that, however (too much distance running and calisthenics for the Army :blank:). I trained again through late summer and early fall of 2007 and I pulled 3x275 but didn't try a 1-RM (estimated to be a possible 299).

Now I've been back at it for about a month. Today I did 15 singles between 225-265 lbs. I'm planning on doing this kind of workout with sub-maximal (80%-95% of 1-RM) singles once a week, slowly building up the volume to more like 30 singles per session.

Does anyone (Zen? Chicanerous?) have any thoughts on that protocol, good or bad?

Tim

Now I've been back at it for about a month. Today I did 15 singles between 225-265 lbs. I'm planning on doing this kind of workout with sub-maximal (80%-95% of 1-RM) singles once a week, slowly building up the volume to more like 30 singles per session.

Does anyone (Zen? Chicanerous?) have any thoughts on that protocol, good or bad?

Tim

I would go with triples instead of singles.

But maybe the best is to look into the Coan-Phillipi program that chic did.

Yesterday was my back day so I tried alternating my grip like zen suggested. It was horrible, it felt like riding a skateboard the wrong way, or cueing with the wrong hand. I couldn't handle it and had to swap back. The bar felt like it was going to swing out and everything. I guess I'm not an ambi-lifter.

word, however i think 1 maximum rep of anything is pretty much worthless, i mean when do you have to lift something once ?

working weight for sets is where its at baby :tucool:

You lift things only the once when they are so heavy you couldn't lift them again. ;)

I've recently set a goal of deadlifting 330 lbs (2x bodyweight) by the weekend of May 17-18 (when I graduate from college and commission into the Army).

My previous best for a 1-RM was 285 in September of 2006. I stopped training it consistently after that, however (too much distance running and calisthenics for the Army :blank:). I trained again through late summer and early fall of 2007 and I pulled 3x275 but didn't try a 1-RM (estimated to be a possible 299).

Now I've been back at it for about a month. Today I did 15 singles between 225-265 lbs. I'm planning on doing this kind of workout with sub-maximal (80%-95% of 1-RM) singles once a week, slowly building up the volume to more like 30 singles per session.

Does anyone (Zen? Chicanerous?) have any thoughts on that protocol, good or bad?

Tim

I would go with triples instead of singles.

But maybe the best is to look into the Coan-Phillipi program that chic did.

I'd recommend the triples as well and they seem to work well when done as speed pulls in the 65-80% range. Going for a heavy lift and then pulling a bunch of triples in that range is a good way to do things and is pretty much what Coan-Phillipi is all about.

Make sure to keep up on the assistance work too -- rows, pull-downs, shrugs, RDL/GMs.

I found this calculator for Coan-Phillipi... I put in 275 as my current max and 330 as my goal, and it gave me this 10 week schedule...

http://tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=275&targetmax=330&type=lbs&submit=Calculate

I'm intrigued, but what do you guys think? Is this what you used, Chic?

The only thing I'm not sure about is the rows and lat pull-downs it calls for after deadlifting. I deadlift on Thursday but on Monday I do weighted pull-ups which is my other gold standard exercise. I can currently do a strict dead-hang with almost 150% of my bodyweight and I'm working to progress on that with just as much vigor as my deadlift. I think I'm better off keeping these on separate days so that I can devote equal energy and attention to them.

Tim

Another thing... are those numbers are realistic?

I mean, I think going from 275/280 to 330 pounds in 3-4 months is reachable for me, but the calculator just let me put in any arbitrary numbers.

EDIT: Oh, I see now... it has a way of handling it if you put in unrealistic numbers. For example, if you put in a current weight of 275 and a goal of 400, it asks you to lift 300 in your first workout which is clearly impossible. I guess it won't claim to increase your lift by any more than 100 pounds over 10 weeks.

Tim

I found this calculator for Coan-Phillipi... I put in 275 as my current max and 330 as my goal, and it gave me this 10 week schedule...

http://tsampa.org/training/scripts/coan_phillipi_deadlift/?curmax=275&targetmax=330&type=lbs&submit=Calculate

I'm intrigued, but what do you guys think? Is this what you used, Chic?


That sounds doable. Depends on how hard you have recently been training.

EDIT: Oh, I see now... it has a way of handling it if you put in unrealistic numbers. For example, if you put in a current weight of 275 and a goal of 400, it asks you to lift 300 in your first workout which is clearly impossible. I guess it won't claim to increase your lift by any more than 100 pounds over 10 weeks.

Tim

I think you want to be a little more conservative than only imposing the constraint that the first workout is under your current max though.

I think it actually goes by the percentage increase though. Put in 550 and ask for 800 and see if it's all just double the example you already did. I think it scales that way.

Pulled 315 a year or so ago when testing 1 rep max...

Haven't tried since, then again have been on and off training... Now finally getting back into it..

So yeah im in!:nod:

My deadlifts went up when I was doing WS4SB. Really liked that routine. I'll probably do it over the summer again.

My deadlifts went up when I was doing WS4SB. Really liked that routine. I'll probably do it over the summer again.

Yeah, the last two times that my deadlift peaked (285, and then ~300) I was on WS4SB, using it as my primary lift on max-effort lower-body day.

There is a lot about that routine and its variations that I didn't appreciate at the time when I was using it. Since I've been thinking more about athletic performance in the past couple of months, I'm seeing more of the value in the single-limb training as well as a dynamic effort day (not in the original but in a later version... http://www.defrancostraining.com/articles/articles.htm ).

I may go back to working with that template in May.

Tim

Since I've been thinking more about athletic performance in the past couple of months, I'm seeing more of the value in the single-limb training

:tucool:

Unilateral is extremely underappreciated. Especially for legs. Your legs can take more than your back, and the way to get that kind of load is one leg at a time.

Unilateral is extremely underappreciated. Especially for legs. Your legs can take more than your back, and the way to get that kind of load is one leg at a time.

I've been doing a lot heavy, single-leg squats over the last two weeks. I just tried one out of curiosity and was delighted that I could do it all the way to rock-bottom and back up without having trained for it. I think I just gained a lot of flexibility/balance/stabilization from doing normal (back, front, overhead) squats to rock-bottom for a while.

I can do a rep on my right leg holding 45 pounds, and my left leg holding 35 pounds. I'd like to get that up to 70-90 pounds on each leg. It should have great carry over to things like sprinting, pushing forward against something, climbing, leaping, etc.

I've heard other people say that this is only a "party trick" and had no carry over to their normal squat strength, but I'm not sure that they were doing the single-leg squats with any external resistance. I find it hard to believe that my normal squat won't improve at all if I add 50+ pounds of strength to each leg. Even still, though, I think the applications of the single-leg squat that I described above make it more useful to me.

Tim

I've been doing a lot heavy, single-leg squats over the last two weeks. I just tried one out of curiosity and was delighted that I could do it all the way to rock-bottom and back up without having trained for it. I think I just gained a lot of flexibility/balance/stabilization from doing normal (back, front, overhead) squats to rock-bottom for a while.

I can do a rep on my right leg holding 45 pounds, and my left leg holding 35 pounds. I'd like to get that up to 70-90 pounds on each leg. It should have great carry over to things like sprinting, pushing forward against something, climbing, leaping, etc.

I've heard other people say that this is only a "party trick" and had no carry over to their normal squat strength, but I'm not sure that they were doing the single-leg squats with any external resistance. I find it hard to believe that my normal squat won't improve at all if I add 50+ pounds of strength to each leg. Even still, though, I think the applications of the single-leg squat that I described above make it more useful to me.

Tim

The single leg exercises are incredibly good and they do carry over to other activities. They are the primary leg strength exercise since you can pound one leg much harder without taking the rest of your body down so hard. For example in an unloaded pistol squat, the force on the leg is equivalent to the force on the leg in a normal two leg squat with body weight added. Every pound of added load in the pistol is equivalent to two more pounds added in the two leg squat. So if you did a pistol with 45# added, it's like a two leg squat with bodyweight+90# of barbell. As a concrete exanple, in my case, I have done pistols with 70# added, and I weigh 210#, so the equivalent barbell squat load would be 210 + 140 = 350#. Typically my pistol set is 10 or 12 at 30# to 50# added, so pick 11x40# as an average and for each leg that is like a set of 11x290# two leg squats. But for my back, it's like a set of 22x40#.

Now yes, I can do a 22x40# squat set in my sleep. It's not going to touch my back. But the 11x290# is an OK working set for my legs. Sure, I can quite easily do that, but to do it I have to hit my lower back.

Now the situation is similar for Bulgarians, but it's not quite the same since the load is not quite 100% on the front foot and 0% on the back foot. But you can appreciate why I have shifted my Bulgarian style to as close to no load on the back foot as possible:

XbpMl8O479c

I have repped Bulgarians up to 225# (don't know what my 1RM is) and this is force equivalent to quite a heavy squat. It has more load on the back, but still it's much lighter than the equivalent squat.

And it is also true for the deadlift. My two leg deadlift progress owes quite a lot to the single leg deadlift. Because I am a little older, I do these on an inverted bosu to reduce the ankle flexibility requirement (it makes it a little more of an ankle strength exercise, but I like ankle strength). But I understand about your having been told it's a party trick. Read the comments for this lift:

PU7_S_WC18M

Well people can think what they like. I have explicitly responded to many of the detractors who claim to have knowledge with the challenge for them to post the biggest set they have ever done of those; none have. It's very clear when people call this a "dangerous" or "trick" lift that they just don't understand it. Now we can run the math on the equivalent force on the posterior chain, and it's a little tricky. Note that some people do the single leg deadlift with the free leg straight. That gets slightly better isolation between sides, but the free leg acts as a counterweight. I do them with the free leg hanging as much as possible, so that doesn't happen. The load on the engaged side posterior chain is equivalent to the load it experiences in a normal SLDL with a barbell load of the barbell load plus some fraction the weight of the body above the hip, minus the fraction of leg acting as counterweight, all doubled. It is definitely greater than twice the barbell load unless you have a leg heavier than your torso. So I just go with double the barbell load. The load on the grip and upper back are of course simple the load on the bar, so you get the same sort of partial isolation on the posterior chain as in unilateral squats. When I pull the single stiff leg barbell deadlift of 275# is is at least equivalent to 550# two leg SLDL, actually a bit more than that. Given that my conventional is only 500# so far, you can see that the single stiff legged deadlift is hitting the posterior chain very very hard.

I do them on the inverted bosu, but I think Pete5 here has had great success with unilateral deadlifts on the floor. For a kid his age, his leg strength is really ferocious, and I think I read in his journal that he considers the unilateral work to have been very useful.

So yeah, you get detractors of this sort of thing, but why not ask the guys who do them?

I read through those comments on your single-leg, bosu, deadlift video.

Not long ago I would have been one of the folks laughing at you. I always said that kind of stuff was a waste for the same reason - you can't use enough weight to make it productive. When people said, "The instability makes it harder", I would reply with something like, "Yeah, and I can make the lift even harder by hitting you in the leg with a baseball bat, but what good is that?" I used to feel the same way about circuit training or mixing metabolic work and heavy lifting in the same workout, i.e. Crossfit, because I couldn't lift as much if I was already winded.

But, yeah, the truth is that you don't understand until you try it. Then the real-world application starts to make a lot of sense. When I'm training in the field with the Army, I'm mixing metabolic work and strength work all the time. I sprint 100 meters to get behind cover and then pick up my "wounded" 200-pound buddy and carry him. Now I'm seeing that a lot of this stuff is single-limb too. The real world rarely offers the opportunity to balance a load on two limbs equally.

Another thing that really made me take a pause and reconsider was this quote from Alwyn Cosgrove...

If free weights are better than machines, it’s because they are less stable. If DB’s offer more options than barbells – it’s because they are even less stable.

So what's the difference between adding a few hundred pounds to a lift that is done on a machine vs. with a barbell vs. with dumbbells vs. an even more unstable/weaker method? I'd say you are still adding size and strength.

Tim

Jan 28 2008 lifts:
Deadlifts working sets
185 x 10
245 x 10 (With hooks)
265 x 8 (With hooks
285 x 4 (With hooks) drop-to 245 x 5 (took several breaths between sets)


February 4, 2008 lifts:
Deadlift working sets
185 x 8
225 x 8 (With hooks)
275 x 6 (With hooks)
305 x 2 (RAW!) **New PR**
275 x 6 (With hooks)
225 x 10 (With hooks)

Broke 300 this morning...I got 2 nice reps. Had a third but failed to lock it out due to losing the grip and had to dump it...

50 pounds still ahead of me...:eek:

I read through those comments on your single-leg, bosu, deadlift video.

Not long ago I would have been one of the folks laughing at you.

But, yeah, the truth is that you don't understand until you try it.

I sprint 100 meters to get behind cover and then pick up my "wounded" 200-pound buddy and carry him.

Yeah it's easy to laugh at stupid looking exercises; but these are only stupid looking because not enough people do them. It's actually why I leave the screwy comments up there. I want people to know that yes, I know what you think it looks like but I still do them.

And you are absolutely right - when you try it, the feeling is not what you expect - the things that you would have thought are the hard part are not, and the hard part is a lot more fundamental and brutal than you would think. One of the reasons I have a pretty heavy single leg deadlift up there is because I want to do it so that it would straight up in your face own most of the people who want to laugh. I want "OK you try it" to leave a mark. This year I want to pull 315# in that lift for a video that ought to shut everyone up. (Of course it won't, but it does flip over a few more cards). I expect 405# would be out of the question without steroids.

By the way for your carrying the wounded buddy deal - it sounds like that is a professional skill that matters a lot to you, and I completely understand that. I would want anyone in my unit to feel that way and train for it.

Have you considered the classic long set of barbell step ups for that?

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Also uphill walking with barbell:

UnnF60C9YDA

February 4, 2008 lifts:
Deadlift working sets
185 x 8
225 x 8 (With hooks)
275 x 6 (With hooks)
305 x 2 (RAW!) **New PR**
275 x 6 (With hooks)
225 x 10 (With hooks)

Broke 300 this morning...I got 2 nice reps. Had a third but failed to lock it out due to losing the grip and had to dump it...

50 pounds still ahead of me...:eek:

seems like a lot of hook usage, are you working your forearms every week and doing other exercises that work your grip?

I remember being so frustrated doing deads because I knew it could be so much higher if it weren't for my lousy grip.
Now that I've incorporated stuff like hanging leg raises and standing twists w/ 45 lb plate for abs for example, sometimes I just can't believe how strong my grip is

I remember being so frustrated doing deads because I knew it could be so much higher if it weren't for my lousy grip.
Now that I've incorporated stuff like hanging leg raises and standing twists w/ 45 lb plate for abs for example, sometimes I just can't believe how strong my grip is

Grip tends to catch up anyway. I see no problem with using hooks for the heaviest sets or really long sets as long as you don't use hooks for other things. There should be plenty of other things which work your grip (rows, pullups, pulldowns, RDLs, SLDLs, etc.) I haven't done any special grip work and can pull 455# raw (500# with hooks). I think you get more for grip from increasing the deadlift and squat load than you get from letting the grip hold back those lifts.

By the way for your carrying the wounded buddy deal - it sounds like that is a professional skill that matters a lot to you, and I completely understand that. I would want anyone in my unit to feel that way and train for it.... Have you considered the classic long set of barbell step ups for that?... Also uphill walking with barbell:

There are really two challenges involved with the buddy-carry (or a lot of other things we do, like carrying a weapon or water/fuel jugs, ammo, a rucksack, etc...). Those are 1) simply being able lift it into a strong position and 2) to move with it over some distance, possibly quickly.

I was thinking that the best way to do this would be training for overall grip, deadlift, squat, clean, overhead strength as well as training to be able to sprint short distances or run fast over middle distances.

Some folks just train to run with external weight but a lot of people (myself included) have largely abandoned it because of the risk of injury. I do occasionally think about going back to that, though. The training benefits are obvious.

Tim

There are really two challenges involved with the buddy-carry (or a lot of other things we do, like carrying a weapon or water/fuel jugs, ammo, a rucksack, etc...). Those are 1) simply being able lift it into a strong position and 2) to move with it over some distance, possibly quickly.

OK in addition to the step ups and barbell walking, the equipment carry suggests the classic strong man exercises farmer's walk and sled work:

re-RvAXDa3Q

There is a good Jouko Ahola video on farmer's walk technique but I can't find it right now.

seems like a lot of hook usage, are you working your forearms every week and doing other exercises that work your grip?


I do many other things to improve grip strength. Like Zen says below, the hooks allow me to do more volume than I could without them....I don't want grip strength to limit my deadlift volume.
However, I did the 305 raw just to see if my grip could hang at heavier weight. It didn't. I dumped the bar about 80% of the way into my third rep....I simply couldn't lock it out in time before I lost the bar.

Grip tends to catch up anyway. I see no problem with using hooks for the heaviest sets or really long sets as long as you don't use hooks for other things. There should be plenty of other things which work your grip (rows, pullups, pulldowns, RDLs, SLDLs, etc.) I haven't done any special grip work and can pull 455# raw (500# with hooks). I think you get more for grip from increasing the deadlift and squat load than you get from letting the grip hold back those lifts.

Definitely get plenty of other grip work... Pullups, rows, SLDLs, shrugs, power cleans, and I've been throwing in a little hand gripper action here and there... I've also been considering getting back into rock climbing. Several years back when I would climb two or three times a week, I had excellent hand and finger strength...

There are really two challenges involved with the buddy-carry (or a lot of other things we do, like carrying a weapon or water/fuel jugs, ammo, a rucksack, etc...). Those are 1) simply being able lift it into a strong position and 2) to move with it over some distance, possibly quickly.

I was thinking that the best way to do this would be training for overall grip, deadlift, squat, clean, overhead strength as well as training to be able to sprint short distances or run fast over middle distances.

Some folks just train to run with external weight but a lot of people (myself included) have largely abandoned it because of the risk of injury. I do occasionally think about going back to that, though. The training benefits are obvious.

Tim

Couple tips:
Buddy carry is good training, but in the real world you are far more likely to be using the drag handle on the back of your buddy's web gear. Sled work will enable you to do this quickly. For added realism, wear full gear, including PASGT helmet, vest, ruck, and weapon.

Easiest way to get used to carrying the weight of a weapon is to carry it everywhere. This goes for the Kevlar as well. Admin tactical road marches with hands free and soft cap are "of limited value" - you'll get a lot more carryover getting used to the supreme suckage of long rucking with a weapon and your helmet on your neck.

Running with a ruck is discouraged, except for qualifying events/training events/capstone exercises/that kind of thing. Ruck marching will toughen the feet and ankles, but most importantly long rucking over rough terrain will ingrain good rucking technique. If you ruck properly, your thighs remain fresh for sudden sprints; if your form is off, you fatigue the legs and got no mojo when you need it.

Sandbag or log training is good stuff. There's probably a reason the SEALs train with telephone poles.

Barbell exercises are good for base strength, but some things require training specificity.

Buddy carry is good training, but in the real world you are far more likely to be using the drag handle on the back of your buddy's web gear. Sled work will enable you to do this quickly.

I actually had this exact thought myself yesterday...

An awesome training session once a week might be some kind of course that alternates dragging a sled, shouldering a sandbag or a buddy to move some distance, and then maybe even pushing a car or something.

That would probably build the exact kind of endurance under heavy loads that I had in mind; a good middle ground between the max effort weight training and sprinting/running.

By the way, Cajunman, what is your background?

Tim

Which background? Training, or military? Just your average Joe whose training is probably 90% squats, rows, deadlift, and bench with the odd dip or pull thrown in...remainder varies...regular trooper with a few badges and your average fruit salad, no necklace of ears or secret squirrel search-and-destroy missions, run-of-the-mill stability ops, fun years at the "unit of action" level probably fading, staff puke and riding a desk into the sunset beckon...:cool:

Which background? Training, or military? Just your average Joe whose training is probably 90% squats, rows, deadlift, and bench with the odd dip or pull thrown in...remainder varies...regular trooper with a few badges and your average fruit salad, no necklace of ears or secret squirrel search-and-destroy missions, run-of-the-mill stability ops, fun years at the "unit of action" level probably fading, staff puke and riding a desk into the sunset beckon...:cool:

Cool. I'll be a newly minted 2LT in May, off to Fort Rucker for flight school with the whole adventure ahead of me.

Even though I'll be in Aviation, I'm hoping for a PSG who enjoys this stuff as much as I do.

Tim

Good luck, wish I could say what the future holds, but I don't think anyone can. Stay patched in to world news.

Had an interesting conversation last weekend. Personally, I've known a few aviators - a couple got out, got their MBAs, and are business bigwigs, and the others are working FBI counterdrug or DHS - desk-type role mostly. However, this guy I was talking to knew a number of Army aviators who got out after their service obligations were up, and went over to the Coast Guard - said they were seeing more action, and more hoo-rah impact-type missions - supposedly with drug trafficking, smuggling, pirates, etc., the CG sees a lot more action than people realize...

Today was my first workout on the 10-week Coan-Phillipi program...

2x250 then 8x3x205 (fast) with 90 sec rest in between sets.

I only used a mixed grip for the 2x250 and my last set of 3x205. I didn't have any trouble.

I skipped over the assistance exercises afterwards, but for good reasons I think. I'm still doing a heavy upper-back workout on Monday so I see no need for adding more rows or pull-downs, and this was also my second workout today (Army PT this morning was sprints, buddy-carries, pushups, situps, etc...).

Tim

ok guys im nearly at 3x8 with 220lbs, i cant wait for my first day of repping it for three full sets !

lol the 350 still are a faaaaar war to go ;)

Today was my first workout on the 10-week Coan-Phillipi program...

2x250 then 8x3x205 (fast) with 90 sec rest in between sets.

I only used a mixed grip for the 2x250 and my last set of 3x205. I didn't have any trouble.

I skipped over the assistance exercises afterwards, but for good reasons I think. I'm still doing a heavy upper-back workout on Monday so I see no need for adding more rows or pull-downs, and this was also my second workout today (Army PT this morning was sprints, buddy-carries, pushups, situps, etc...).

Tim
IMO, a big part of the effectiveness of the program is the brutality of that circuit during the first couple weeks. It doesn't look that bad on paper, but I was lying on the floor between circuits choking back nausea. From the few other Coan-Phillipi logs I've read, this is expected. The idea here is to beat your back into submission with very high, metabolically exhaustive volume at the start, so that you can get some solid supercompensation as the workload continues to taper and taper as you approach the end of the program. If you shortchange this, you're lessening the effectiveness of the rest of the program.

So, if I were you, knowing that you've mentioned that you're interested in maintaining your strength on pull-ups, I would still recommend performing the routine as is written and then, if you find you're feeling up to it, work some supplementary pull-ups on your Monday workout instead of the full back day you say you currently perform. Keep in mind, when you're hitting deadlifts, RDL/SLDLs, pull-ups/downs, rows, and GMs hard, you really don't need to worry about losing back strength. The sets you perform within the program will be enough to maintain your "groove," which is after all the only thing you may be in danger of losing.

Also, for your speed pulls, note that what you're really after is a very fast-accelerated concentric. Don't let your turn-over between reps and your eccentrics get so fast that you start bouncing the bar on the ground (common mistake to make) or start loosening up your form too much, which isn't to say this is the kind of program that should be performed strictly either.

So, if I were you, knowing that you've mentioned that you're interested in maintaining your strength on pull-ups, I would still recommend performing the routine as is written and then, if you find you're feeling up to it, work some supplementary pull-ups on your Monday workout instead of the full back day you say you currently perform. Keep in mind, when you're hitting deadlifts, RDL/SLDLs, pull-ups/downs, rows, and GMs hard, you really don't need to worry about losing back strength. The sets you perform within the program will be enough to maintain your "groove," which is after all the only thing you may be in danger of losing.

My "full back day", as you say, is really just a bunch of heavy weighted pullups and then some explosive bodyweight pullups. See, what I'm really trying to do is work this Coan-Phillipi program into the Dan John "One Lift a Day" template (I know we've talked about it before).

That said, I don't mind keeping my normal pullup workout on Monday AND doing the assistance exercises after the deadlifts. I just didn't think it would be necessary to hit the upper-back like that.

Also, for your speed pulls, note that what you're really after is a very fast-accelerated concentric. Don't let your turn-over between reps and your eccentrics get so fast that you start bouncing the bar on the ground (common mistake to make) or start loosening up your form too much, which isn't to say this is the kind of program that should be performed strictly either.

I think I did a good job with this. I paused the bar on the ground briefly between reps, and I did the concentric portion of the rep with the same kind of speed that I would use if I were doing high-pulls or something.

Tim

This may take a long while but I'm in. I can do 185 x 6 for 4 sets easy. My back can probably handle more but my grip is shit. :(

I got 160kg (350lbs plus a little bit) a few inches off the floor on Monday, but couldn't get it any further. My grip was fine, I just couldn't pull the weight any heigher.

I'm close...

I got 160kg (350lbs plus a little bit) a few inches off the floor on Monday, but couldn't get it any further. My grip was fine, I just couldn't pull the weight any heigher.

I'm close...

aim for FULL SETS instead of maxes, maxes are easy sets are steak sauce.

I had a PR deadlift of 275# up from 235# on Monday and I'm pretty sure I could have done more. 75# to go!

aim for FULL SETS instead of maxes, maxes are easy sets are steak sauce.

Eh? I'm interesting in measuring my maximal strength, so singles, doubles and triples are a much better gauge as these measure pure strength rather than a mix of strength, endurance and conditioning.

aim for FULL SETS instead of maxes, maxes are easy sets are steak sauce.

If you think maxes are easy you need more weight on that bar.

I've got such a long way to go on this. For a start, I only have 145kg in my set. I'll have to order some more 20's. Today I start my heavy (heavier) lifts. I'll be judging what my current max is. It's gonna be low. The only way is up though.

Dip, grip and rip!

If you think maxes are easy you need more weight on that bar.

i meant this in a different way, im no 1rm guy doing full sets of an exercise is far more satisfying for me :mad:

1x7x105kg - I've got a long road ahead of me.

maxes are easy

So you must have really big ones, right?

So you must have really big ones, right?

ok you guys finally gor me to jump the bandwagon, ill try it next time :P
(doubt them to be that big btw)

im a big fan of many reps compared to few, the mental challenge of high rep numbers is a big
part of what i like about them i guess - not sure though.

Pulling a single makes perfect sense for the challenge. Everyone knows where they stand. If you can do it once, you've done it. If it's for reps and sets where do you draw the line, 5 reps, 8 reps, 10 reps? 3 set, 4 sets? It's not like you see the guys lifting over 1000lbs doing it over and over!

well the challenge i set for myself is 3 proper sets of 8 repetitions @ 350lbs.

ill see next time where sets of 3 reps take me, guess i should come close.

Pulling a single makes perfect sense for the challenge. Everyone knows where they stand. If you can do it once, you've done it. If it's for reps and sets where do you draw the line, 5 reps, 8 reps, 10 reps? 3 set, 4 sets? It's not like you see the guys lifting over 1000lbs doing it over and over!

In the WSM final they had to deadlift about 700lbs for reps. Mark Felix from England managed something ridiculous like 12 or 13 reps.

In the WSM final they had to deadlift about 700lbs for reps. Mark Felix from England managed something ridiculous like 12 or 13 reps.

I stand corrected.

In the WSM final they had to deadlift about 700lbs for reps. Mark Felix from England managed something ridiculous like 12 or 13 reps.

If you accept Bolton's 1003# lift as the world record (like every powerlifting record there are questions of what equipment, etc., should be allowed) then has anyone ever doubled that?

700# is just not that big a deadlift unless you get really super strict about form, suits, and drugs. Most world records for the deadlift will be 900# or over. And WSM is not quite so strict about form and suits; I don't even know what their drug policy is.

Yesterday's workout was 2x265 followed by 8x3x215 fast reps. I switched to the mixed grip after the first 2 sets of 215. I probably could have held out longer, but whatever. My grip still got a workout.

It wasn't bad, but I am a little nervous for next week when I'm supposed to do 2x280 and 6x3x230. That said, the 265 went up easily enough that I should be OK. The real challenge will come two weeks from now when I'm supposed to pull 2x295 which will be a new PR for me.

Tim

Ok, went for 355 last week, got it halfway up....damn, so close. Today I'm going for it again, wish me luck :gl:

FYI strapless, hookless.

:flex:

Ok, went for 355 last week, got it halfway up....damn, so close. Today I'm going for it again, wish me luck :gl:

FYI strapless, hookless.

:flex:

hit it ! but mind your form !

hit it ! but mind your form !

I'm a stickler on form, seriously. I cannot stress about form enough. I would rather drop weight to keep my form.

All these back avatars are putting me to shame :cry:

I've been stuck at 245# the last two weeks. Maybe I'll try 255# tomorrow. Only about 100 pounds to go. Only.:doh:

So guess who made the 350 deadlift club today?! Maya and Slater were there to watch as I looked like I was about to poop my pants!! :lol: I did the 350 with a SLDL...alas I used a belt :o But no matter I got it. No straps or hooks either.

Also rowed 210 today, wOOt.

So guess who made the 350 deadlift club today?! Maya and Slater were there to watch as I looked like I was about to poop my pants!! :lol: I did the 350 with a SLDL...alas I used a belt :o But no matter I got it. No straps or hooks either.

Also rowed 210 today, wOOt.

Congratulations on the lift. Um, by the way your row is too high for your dead to stay at 350#. :nod: You got more lower work ahead of you.

Congratulations on the lift. Um, by the way your row is too high for your dead to stay at 350#. :nod: You got more lower work ahead of you.

:o I forgot to specify, I did the seated row on the machine thingy majigger. I'm sure you know which one I am talking about. Regular bentover barbell rows to upper abs I do 160 lbs, but thats at 2 sets of 15. I am not sure what I would be doing for 3-4 sets of 8-10.

:o I forgot to specify, I did the seated row on the machine thingy majigger. I'm sure you know which one I am talking about. Regular bentover barbell rows to upper abs I do 160 lbs, but thats at 2 sets of 15. I am not sure what I would be doing for 3-4 sets of 8-10.

15x160# bent over row is also too big for your dead to stay at 350#.

I bet he could dead more too if it wasn't SLDL :).

lol ok the deadlift didnt go quite like i wanted it to, anyways, 120kg/265pounds went up twice, then it was to sloppy to continue.

yeah well, lol, keep lifting bros !

:bb:

My attempt at 255# didn't go well, either. I did manage to do 6 reps but that was it along with a warmup set. Now I'm really sore and tired and just want to finish lunch and take a nap.

deads fuck one up beyong believe aint it a bitch :spank:

Now I'm really sore and tired and just want to finish lunch and take a nap.

Heh, I've accidentally fallen asleep a few times after a deadlift session. Just think of them as a natural sleep aid. :)

deads fuck one up beyong believe aint it a bitch :spank:

I guess this is why the programs I've followed only work up to one work set.

I guess this is why the programs I've followed only work up to one work set.

Nothing wrong with keeping going.
-kHE5jlFDXE

ok ok , we can stop now ;)

mad props ! :tucool:

Nothing wrong with keeping going.
-kHE5jlFDXE

Zen, is that you? if so, I think I'm going to give you the nick name of Santa claus!

Now I understand how you can haul that big bag of toys for all the girls and boys, I mean you have some wicked off season training! :tu:

Zen, is that you? if so, I think I'm going to give you the nick name of Santa claus!

That's what I tell the girls when they jump in my lap.

zen i notice that you lockout your knees rather early in the movement,
thats like a normal deadlift in the first half and the goes straight legged deadlift for the second half.

i wonder that workout must have brutalized your hamstrings ? i cannot even imagine sitting the next day lol :mad:

awesome vid :tucool:

That's what I tell the girls when they jump in my lap.

ROFL!!!!

zen i notice that you lockout your knees rather early in the movement,
thats like a normal deadlift in the first half and the goes straight legged deadlift for the second half.

i wonder that workout must have brutalized your hamstrings ? i cannot even imagine sitting the next day lol

Yeah my deadlift gets the quads out of the way early. I really don't know whether this is that big of a plus or minus. It might be from strong quads, it might be from my particular biomechanics, I don't actually know. One key to endurance work is things like changing the lift around a little to hit the stuff that hasn't already died yet. Some coaches will tell you that's why you don't want to do endurance work. I'll tell you that if it's a set you can handle, then that's why you do want to do endurance work.

That sort of thing has never really hammered my hamstrings or quads. In my case, it's the lumbar extensors that take the beating. It can be different for different people.

I forgot to try a double at 160kg, but I did do a single at 170.

I forgot to try a double at 160kg, but I did do a single at 170.

hehe you can lift your age times 10 in kilogram sweet ^^ not many people in here can say that lol :)

I forgot to try a double at 160kg, but I did do a single at 170.

Well that gets you your 350# dead with quite a bit of room to spare. :tu:

I forgot to try a double at 160kg, but I did do a single at 170.

Nice pulling! :tucool:

Lifted 200 for a couple of reps the other day. I don't know my max yet. 150 more eh, a long long way to go................:blank:

For those who are not at the 350 yet, I found that as my Squat improved, so did my Deadlift. My Squat improved because of the 3-4 weeks I spent doing 20 rep Squats, and also the RDLs played some part.

:tu:Very inspirational Zen..out of interest any idea how many calories that that lot burnt through?(10mins dead session)

:tu:Very inspirational Zen..out of interest any idea how many calories that that lot burnt through?(10mins dead session)

About 170. You can check that entry in my journal (http://forums.johnstonefitness.com/showthread.php?t=17448&page=86).

There would normally be some EPOC from that too, but I didn't record that. I would have to pull the actual heart rate records off a backup disk somewhere.

February 4, 2008 lifts:
Deadlift working sets
185 x 8
225 x 8 (With hooks)
275 x 6 (With hooks)
305 x 2 (RAW!) **New PR**
275 x 6 (With hooks)
225 x 10 (With hooks)


February 18, 2008 lifts:
Deadlift sets:
135 x 10
185 x 10
225 x 10 (With hooks)
275 x 10 (With hooks)
275 x 8 (With hooks)
275 x 6 (With hooks)

I did not do deadlifts last week (Feb 11) due to moving the three days prior... I had already done about a thousand of them moving boxes, furniture, etc....:nod:

I was very pleased with my lifts yesterday. Just a few weeks ago I was struggling to get 275 for a few reps in one set....
I'll probably do another week of volume before trying my next milestone...315... aka the 6 train wheel lift...:spaz:
Focused more on volume.

hehe you can lift your age times 10 in kilogram sweet ^^ not many people in here can say that lol :)
That means I must add 10kg to my deadlift in one and a half months. :D To maintain that statement, of course.

I can't even lift my age x10 in pounds. :doh:

I can't even lift my age x10 in pounds. :doh:

I can do that, but not with a lot of room to spare.

I can do that, but not with a lot of room to spare.

That makes me feels so much better. :(

That makes me feels so much better. :(

Congratulations! Deadlifting will improve your feelings.

Congratulations! Deadlifting will improve your feelings.
I'm closing in on 3x my age, quit being a noob zen :lol:

I'm closing in on 3x my age, quit being a noob zen :lol:

Wow you're deadlifting 57 pounds?

Now you can go back and fix your typo, but not in this quote....

February 18, 2008 lifts:
Deadlift sets:
135 x 10
185 x 10
225 x 10 (With hooks)
275 x 10 (With hooks)
275 x 8 (With hooks)
275 x 6 (With hooks)

I'll probably do another week of volume before trying my next milestone...315... aka the 6 train wheel lift...:spaz:
Judging by that 275x10, you have 315 for reps. I bet you could even get 350+ right now. :)

Wow you're deadlifting 57 pounds?
It's hard to do arithmetic when you aren't counting by 45's.

Wow you're deadlifting 57 pounds?

Now you can go back and fix your typo, but not in this quote....

Hey don't make fun of me we all have to start somewhere :cry:

Judging by that 275x10, you have 315 for reps. I bet you could even get 350+ right now. :)

Thanks for the props George....:tu:

Gonna give the 315 a go on March 3. 350 seems a little out of touch at the moment...Being relatively new to the lift, I'm gonna take it week by week. I definitely want to get 315 for reps before I make my assault on the 350...

I would like to join this challenge. Deads are my favorite lift. Currently I am doing this:

165 x 12 (warmup)
195 x 10
225 x 8
235 x 6


I've never actually attempted anything more than 235#. I actually have no idea what my max is on this lift. Probably something around 275#-285#? I'm gonna try for more next time. 4 months ago I could only lift 165#.

I would like to join this challenge. Deads are my favorite lift. Currently I am doing this:

165 x 12 (warmup)
195 x 10
225 x 8
235 x 6


I've never actually attempted anything more than 235#. I actually have no idea what my max is on this lift. Probably something around 275#-285#?

A: Welcome to the challenge.

B: 285# sounds about right given the 6x235#

I'm in for this one as well.

I don't have my journal in front of me but i think my last DL day had me at 250 for 3 sets of 10. I'm not sure what the 1RM translates into from that but i think i can at least pull 300-325 for 1.

I'm going to increase my repping amount over the next couple weeks and then go for a 1RM after that. I just got back into Traditional DL's after a 6-8 mos hiatus from them.

Week 3 of Coan-Phillipi today...

1x2x280
6x3x230 (90-120 sec rest between sets)

I was intimidated by trying a double at 280 today because that was the most weight I've tried since I did a triple at 275 back in September, but it went up very easily. I had to restrain myself from loading on more weight right away and trying to break my old 1-RM of 285.

I did the sets of 230 with the minimum amount of rest between them (90 sec). I used the standard grip for the first 2 or 3 sets and then finished with the mixed grip.

I'm very excited now for next week's workout where I'll get to start breaking totally new ground.

Tim

today i went for clean reps so i did 95kg/210pounds for 3x8 reps.
finally :D

so next goal is to get clean 3x8 on 100kg ! then its still 58 more kg to go lol oh man, this is one tough ride :tu:

today i went for clean reps so i did 95kg/210pounds for 3x8 reps.
finally :D

so next goal is to get clean 3x8 on 100kg ! then its still 58 more kg to go lol oh man, this is one tough ride :tu:

woah, I thought you said you cleaned 210# for a sec there.

I tried and failed 160kg (350) on Friday. That's the 4th time I've missed it. My strength from the floor needs some work, so I'm going to include speed deads, good mornings and pulls from a deficit in my next strength cycle (I'm coming up to the end of a cut).

youll do it one day ! and so will i somewhen eventually :tucool:

What's the average RDL to Deadlift ratio?

A: Welcome to the challenge.

B: 285# sounds about right given the 6x235#

Pulled 250# x 5 on Sunday. First time I tried more than 235#. It would be cool to get to 350# by the end of the year. Not sure if that is too lofty?

Pulled 250# x 5 on Sunday. First time I tried more than 235#. It would be cool to get to 350# by the end of the year. Not sure if that is too lofty?

You should get the 350# much sooner than end of year, unless you are a very light person.

Pulled 250# x 5 on Sunday. First time I tried more than 235#. It would be cool to get to 350# by the end of the year. Not sure if that is too lofty?

Agree with Zen....
I started getting serious about deadlifts for the first time in the fall.
I pulled 205 for the first time before Christmas. I'm trying 315 for the first time on Monday...

You will get to 350 in a matter of months...

You should get the 350# much sooner than end of year, unless you are a very light person.

I'm finishing up a cut and then plan to maintain. I'm at 182lbs down from 205lbs on Oct 1, 2007. Thanks for the encouragement. I started Deadlifting in December 2007. I think I'll stay around 175lbs to 180lbs.

ill try for 3x8 @ 97.5kg today lets see if i get it up :)

up i wanted it and up it went ! 97.5kg 3x8 check :mad:

up i wanted it and up it went ! 97.5kg 3x8 check :mad:

Nice! Great progress....:nod:

do you guys keep scratching open your shins ? i usually get scarrs from deadlifting.

somehow i like the hardcore aspect of it :flex: while dont liking the pain ait the same time :cry:

do you guys keep scratching open your shins ? i usually get scarrs from deadlifting.

somehow i like the hardcore aspect of it :flex: while dont liking the pain ait the same time :cry:

If you are bashing your shins, you're doing it wrong :)

do you guys keep scratching open your shins ? i usually get scarrs from deadlifting.


Yep.
I don't think there is much to do about it other than wear long socks...it just happens occasionally.....or wear your scrapes like a badge of honor! :tucool:

http://www.t-nation.com/readTopic.do?id=1588392

The Shin Scraper

This is the guy who sets up too low and far away from the bar on his pull. He has too much dorsiflexion going on, so the knees are actually in front of the bar as he initiates the pull. As the bar comes up, it catches on the shins and makes for a bloody deadlift and some good battle scars.

These individuals also have a tendency to pull with flexed elbows (from dropping too low and creating slack) and a rounded lower back (need to find range of motion wherever they can in order to get the bar around the knees).

The solution is to get the feet up closer to the bar and bring the hips up a bit higher without losing neutral spine.

8x205#
8x225#
8x245# <-- barely made the last rep... but got there.

max PR: 275# as of 3 weeks ago, but my reps have gone up 20# since then. I'm guessing I'm getting close to 300# max... Maybe I'll try again next week? 315# here I come!

oh and my hands are hurtin.

If you are bashing your shins, you're doing it wrong :)

I don't think he is talking about bashing in a literal sense...i.e. the barbell swings back into the shins due to being set-up too far from the bar...

I set up with the bar essentially touching my lower shin. Being tall, my lower leg extends well out over the bar. As I start my upward motion, the bar comes in contact with my legs...

no im not slapping it into my shins, lol, im however moving/pulling it along them which causes some scars.

I still say you shouldn't be doing it like that. There should be a way to set up so that you don't need to do it.

ill check out the tnation article

Scraping the shins is not a big deal. It's the reason why some PL feds require socks over the calves on the deadlift. It happens sometimes, don't get wrapped around the axle over it. I see more problems with guys making a deliberate effort to avoid their shins than I do with accidental contact.

Yesterday's deadlift workout... week 4 of Coan-Phillipi

2x295, 5x3x250

The double at 295 to start things off was a new PR for me. :) The most I had ever done prior to that was a single at 285. I'm not sure the form was very pretty, but I got it up. Most 1-RM calculators suggest that I might be able to pull 312 now.

Following the opening set, the 5 triples with 250 was brutal but I got through that too. I used a mixed grip the whole time and took my full 2 minutes between sets.

I was very pleased with this workout. Now, over the next 6 weeks I'll drop the weight and then cycle back up to my goal of a 330 single. 350 won't be too long after that. :)

Tim

The double at 295 to start things off was a new PR for me. :)

Following the opening set, the 5 triples with 250 was brutal but I got through that too. I used a mixed grip the whole time and took my full 2 minutes between sets.

A: Congratulations.

B: Yes, heavy triples are a proven way to increase your max lift.

February 18, 2008 lifts:
Deadlift sets:
135 x 10
185 x 10
225 x 10 (With hooks)
275 x 10 (With hooks)
275 x 8 (With hooks)
275 x 6 (With hooks)


Judging by that 275x10, you have 315 for reps. I bet you could even get 350+ right now. :)

You were right on George....

March 4, 2008 Lifts:
Deadlift
95 x 5 + 5 power cleans
135 x 10
185 x 10
225 x 5 (Hooks)
275 x 3 (Hooks)
295 x 1 (Hooks)
315 x 3 (RAW)
315 x 1 (RAW)

My grip is catching up to my deadlift...I can't believe I tripled 315... but still, my grip was the first thing to go so I know I can do more... I ultra focused on form and did nice slow reps. It felt great!
A few weeks ago I dumped the second rep of 305 due to grip failure...

Next week is going to be for reps again, and then March 18 will be to push the bar up another notch.

are you guys doing your maxes straight off the floor? or some other method like starting from a rack or smith machine safety stop?

I've been going from the floor myself, but I wanted to see what you guys have been doing.

I'm going to go for 295# this week :eek:

are you guys doing your maxes straight off the floor?

I'm taking it off the floor....

ok 10x8x8 planned, maybe i manage 97.5kg 10x10x8 or more ? who knows, well see when its time.

i started to wait till i can hammer out 3x10 reps to increase the weight than the 3x8 i used to do.
somehow i feel its better.

looking forward to it :mad:

do you guys keep scratching open your shins ? i usually get scarrs from deadlifting.

somehow i like the hardcore aspect of it :flex: while dont liking the pain ait the same time :cry:

Chit, if your shins aint bleeding.....you aint doing it right! :D. J/K. It happens though...

The station I usually do my traditional deads at was busy this morning. I had done 255# last week. So I went to the Hammer Strength machine and loaded on 270#. Went up easily. Upped it to 290#. Still too easy. Tried 310# and got in two good sets. It's amazing how much more weight you can lift at the Hammer Strength machine.

DAMNIT ! missed it :(

97.5 x 10 x 8 x 6 - grip died on me :(

DAMNIT ! missed it :(

97.5 x 10 x 8 x 6 - grip died on me :(

good atempt there :tu: ull nail it very soon!

todays weekly deads i got

60kg x10
90kgx10
100kg x5x2(grip died)
90kg x7(grip died)
60kg x15x15


i do deadlifts once a week ..i am cutting at present .is the above rep /set scheme any good for increasing the strength ?if not how should i hit them?

100kg x5x2(grip died)]

still awesome ! nice to see that u go for volume ! :tucool:

Week 5 of Coan-Phillipi today...

Last week I pulled a new PR of 2x295. This week's workout backed off on the weight but increased the volume.

3x3x265, all mixed grip

I was surprised at how heavy this felt until I realized that just 3 weeks ago I was starting my workout with a 265 double. So I guess the program is working.

3x3x215, regular grip

These felt real easy. My rep speed was very fast.

I followed up the deadlifts with 3x3x210 and 3x3x190 on weighted chin-ups since I missed this workout earlier in the week. My grip is now fried.

Tim

I followed up the deadlifts with 3x3x210 and 3x3x190 on weighted chin-ups since I missed this workout earlier in the week. My grip is now fried.


:eek:

What exactly is a 3x3x210 weighted chip-up?


.

Week 5 of Coan-Phillipi today...

Last week I pulled a new PR of 2x295.

I guess the program is working.

Ya think? :confused:

What exactly is a 3x3x210 weighted chip-up?

3 sets of 3 reps, 210 total pounds. So it is me (165 lbs) pulling with a 45-lb plate hanging from my belt.

I know, people always think that this means I have 200+ lbs attached to myself or something. Not quite yet.

Personally, I don't understand why some people only record the external weight used on this exercise. If you don't include your bodyweight, how do you know if your strength is improving or not when your bodyweight changes?

Tim

March 4, 2008 Lifts:
Deadlift
95 x 5 + 5 power cleans
135 x 10
185 x 10
225 x 5 (Hooks)
275 x 3 (Hooks)
295 x 1 (Hooks)
315 x 3 (RAW)
315 x 1 (RAW)


March 11 Lifts:
Deadlifts
45 x 10
135 x 10
185 x 5
225 x 5
295 x 5 x 5 - Hell yea! :spaz:

This was the best deadlift workout of my life so far...the last two sets of 295 were really intense...
Unless there is a good reason to the contrary, I'm going to try for the 355 next week and officially join the 350 deadlift club...:cool:

I guess im part of this group

I guess im part of this group
Yep...until you bust that 500lbs....:tucool:

Yep...until you bust that 500lbs....:tucool:

i'm going to try for it this year.

ok imma gonna use straps today im pissed about my grip dying on me and i wanna lift 97.5kg for 3x10 finally ! :mad:

ok lifting straps help, i totally agree from today on ;)

97.5kg x 10 x 10 - 100kg x 7

:mad:

ok imma gonna use straps today im pissed about my grip dying on me and i wanna lift 97.5kg for 3x10 finally ! :mad:

Did you try just using a mixed grip first? I can't imagine losing a mixed grip with 100 kg on the bar. If you did, you've got a lot of grip work to do.

Tim

Did you try just using a mixed grip first? I can't imagine losing a mixed grip with 100 kg on the bar. If you did, you've got a lot of grip work to do.

Tim

I lost grip on 60kg when i was dl'ing for 100 reps.

Did you try just using a mixed grip first? I can't imagine losing a mixed grip with 100 kg on the bar. If you did, you've got a lot of grip work to do.

Tim

remember im a rather small and former super weak dude im proud i can even move that weight ;)

i got grip work to do for sure asi do not plan to use those straps to much ill prolly buy a gripper
and start to close that one after deadlifts throughout the day (i got boring university classes anyway heh)

what about that idea ?

i got grip work to do for sure asi do not plan to use those straps to much ill prolly buy a gripper
and start to close that one after deadlifts throughout the day (i got boring university classes anyway heh)

what about that idea ?
That might end up helping more with crushing strength rather than gripping strength. Try doing some static barbell/dumbbell holds for time instead. (load up a bar, pick it up, hold it for as long as you can, try to improve on the time or weight next time). Try 'em at the end of a workout once or twice a week. :)

I lost grip on 60kg when i was dl'ing for 100 reps.

Understandably, I guess.

By the way, Matt, what happened to your hair?

i got grip work to do for sure asi do not plan to use those straps to much ill prolly buy a gripper
and start to close that one after deadlifts throughout the day

I agree with George. Heavy static holds would be more specific to improving your grip for the purposes of deadlifting. And, of course, just deadlifting without the straps OR the mixed grip will work too. I think it will improve very quickly. I only brought it up because your back seems disproportionately stronger than your grip.

Tim

I can't imagine losing a mixed grip with 100 kg on the bar. If you did, you've got a lot of grip work to do.


remember im a rather small and former super weak dude im proud i can even move that weight ;)


With the way that Beginner has progressed, I don't think we have to worry too much about him.... He has been an a$$ kicker laterly! :nod:

Between deads, rows, pullups, etc... maybe just add static holds as others have mentioned... power cleans work it as well. Not to mention the general butt kicking they give you...

With the way that Beginner has progressed, I don't think we have to worry too much about him.... He has been an a$$ kicker laterly! :nod:

awwwww thank you so much :D

and ill incorporate static holds into my routine, theyr gonna be a major piitb i can already see that ;)

Week 6 of Coan-Phillipi...

1x2x280
3x3x230 (speed)

Today was another easy day as I cycle back up. I did the double at 280 with a mixed grip and then all three triples at 230 with a regular grip.

I finished off my workout with weighted chins and some dumbbell benchpress. I'm moving now to an abbreviated, twice per week full body routine like this. My other workout is squats, more chins, and the standing overhead press. The weighted chin-ups do a lot for my grip, I think.

Next week I'll hit a 295 double (my PR from a couple weeks ago) one more time and then things will start to get really interesting down the final stretch to 330.

Tim

i pulled 325 on friday after my regular routine. very, very close. :)

Got it! Owned it!

:spaz:



March 4, 2008 Lifts:
Deadlift
95 x 5 + 5 power cleans
135 x 10
185 x 10
225 x 5 (Hooks)
275 x 3 (Hooks)
295 x 1 (Hooks)
315 x 3 (RAW)
315 x 1 (RAW)


March 11 Lifts:
Deadlifts
45 x 10
135 x 10
185 x 5
225 x 5
295 x 5 x 5


March 18 Lifts:
Deadlift
135 x 10
185 x 5
225 x 5 (Hooks)
275 x 3 (Hooks)
315 x 1 (Raw)
335 x 1 (Raw)
355 x 1 (Raw)
275 x 8 (Raw)

Got it! Owned it!

Way to go, Michael! :tucool:

Good luck on the 400. Getting real close to double bodyweight.

Way to go, Michael! :tucool:

Good luck on the 400. Getting real close to double bodyweight.

Thanks George!

Due to the current bulk, I'm guessing that by the time I get into the 400 neighborhood I'll likely need to pull 425 or so to get the double bodyweight...but I think I can get there before summer ends...but it is another good goal for the year!

Thanks George!

Due to the current bulk, I'm guessing that by the time I get into the 400 neighborhood I'll likely need to pull 425 or so to get the double bodyweight...but I think I can get there before summer ends...but it is another good goal for the year!

A 400 lb deadlift is not something you have to be huge for. It's more about neural efficiency and a good base level of strength while carrying reasonable muscle. There are people in the 180s deadlifting 600+.

George recently got it in the 170s I think. I was low/mid 180 when I got it for the first time (and I'm old ;))

A 400 lb deadlift is not something you have to be huge for. It's more about neural efficiency and a good base level of strength while carrying reasonable muscle. There are people in the 180s deadlifting 600+.
You have to remember height, though. DN's 6'5" so he's probably going to have to weigh more than the average trainee in order to get it. Plus, he has to pull it like half a foot farther than most people. :whistle:
George recently got it in the 170s I think.
160s :o I need to bulk better.

You have to remember height, though. DN's 6'5" so he's probably going to have to weigh more than the average trainee in order to get it. Plus, he has to pull it like half a foot longer than most people. :lol:

Depends on arm length. I had always read tall people with longer limbs would do better on deads than squats due to leverage/ROM issues. Of course, that's all up to a point I'm sure and at some point the added ROM might overcome some of the other advantages.

160s :o

Even more impressive :tucool: EDIT: you changed the smiley!

EDIT: you changed the smiley!

I changed it back. :nod:

You have to remember height, though. DN's 6'5" so he's probably going to have to weigh more than the average trainee in order to get it. Plus, he has to pull it like half a foot farther than most people. :whistle:


I do have fairly long arms...so I think my ROM is probably fairly close to average on the deadlift.....when I lock it out, the bar is only 4 or 5 inches above my knees. So the actual distance the bar travels, I'm guessing, would only be on the order of 10%-15% farther than most folks...

Depends on arm length. I had always read tall people with longer limbs would do better on deads than squats due to leverage/ROM issues. Of course, that's all up to a point I'm sure and at some point the added ROM might overcome some of the other advantages.


Now on squats, it's a different tale entirely...my ROM is just short of a mile. I would be willing to guess that the bar travels on the order of 25%-40% farther than a lot of people (in addition to the fact that I do full squats too :D ). I find that in sets that exceed 8 reps my performance falls off dramatically due to the fact that I get totally gassed...(something else I'm hoping to improve).
To help in this situation, I do more of a powerlifter's bar position in order to shorten up the bar path a little, say 3 inches.

Similar situation on the bench press. Long arms = lots of work.
From physics class: Work = force * distance :mad:

Now on squats, it's a different tale entirely...my ROM is just short of a mile. I would be willing to guess that the bar travels on the order of 25%-40% farther than a lot of people (in addition to the fact that I do full squats too :D ). I find that in sets that exceed 8 reps my performance falls off dramatically due to the fact that I get totally gassed...(something else I'm hoping to improve).
To help in this situation, I do more of a powerlifter's bar position in order to shorten up the bar path a little, say 3 inches.

I'm similar, although not as tall as you. My deads are much easier than my squats.

To get your squat endurance up, you just have to work on it. Stuff like breathing squats (take your 10 rep squat max and do 20 reps with it...breathing as much as necessary between reps). Or I recently did a weekly squat session where I took a light weight (135) and did massive sets with it. Up to 5 minutes just reping away with no more than a couple of breaths per rep. I'd sometimes follow that up with 20 rep sets of a medium weight (205 or so).

This type of stuff will give you work capacity improvements all over your workouts.

Mastover posted a Super Squats based bulking workout revolving around breathing squats a lot of people have been doing around here.

To get your squat endurance up, you just have to work on it. Stuff like breathing squats (take your 10 rep squat max and do 20 reps with it...breathing as much as necessary between reps). Or I recently did a weekly squat session where I took a light weight (135) and did massive sets with it. Up to 5 minutes just reping away with no more than a couple of breaths per rep. I'd sometimes follow that up with 20 rep sets of a medium weight (205 or so).

Cardio probably wouldn't hurt either...:spank:
I haven't done cardio in ...say... six or seven years...:o...:lol:

I've done some breathing squats sets in the past few months...I should probably get 'em back in there... I was doing a set at the end of back day (Tuesday) and then doing normal legs on Friday.

Cardio probably wouldn't hurt either...:spank:
I haven't done cardio in ...say... six or seven years...:o...:lol:

I've done some breathing squats sets in the past few months...I should probably get 'em back in there... I was doing a set at the end of back day (Tuesday) and then doing normal legs on Friday.

I don't like regular cardio much myself. I do machine HIIT occasionally, but really I've gotten into doing body weight or light weight resistance stuff as GPP instead. I don't think I'm any less in shape because of it.

For examples of resistance work: DB swings, DB 1 Arm snatches, weighted burpees/squat thrusts, barbell complexes, etc.

For examples of resistance work: DB swings, DB 1 Arm snatches, weighted burpees/squat thrusts, barbell complexes, etc.

I get in some of that type of work. Power cleans totally kill me...another exercise that I should probably try to up the volume with to get my fitness level up! :nod:
I juggled the split around this week to get them back in the regularly scheduled program...doin 'em tomorrow as a matter of fact...:nod:

In my huge squat set days lately, I was doing power cleans/squat cleans into a full squat to push press.

Sets of 5 of those peaked my HR more than the long squat sets. But I'm talking lighter weight/longer set stuff. I prefer stuff that isn't quite as techincal for that. 1 Arm Snatches are similarly explosive, but not quite as technical.

Got it! Owned it!

:spaz:






March 18 Lifts:
Deadlift
135 x 10
185 x 5
225 x 5 (Hooks)
275 x 3 (Hooks)
315 x 1 (Raw)
335 x 1 (Raw)
355 x 1 (Raw)
275 x 8 (Raw)

Congrats on the deadlift! Are you taking Muscle Synergy per chance? ;)

405 is around the corner. :nod:

:tu:

Congrats on the deadlift! Are you taking Muscle Synergy per chance? ;)


:lol:....where did you hear that!...:p

Thanks Mast!

Going to try my working sets with 200lbs today, myself. That's 45 + 25 + 5 + 2½. Just 5 pounds away from a 35lb plate and only 25lbs away from that magical second full plate on the bar. Yay.

Cardio probably wouldn't hurt either...:spank:
Prowler (http://www.youtube.com/watch?v=1ieOBgyq88E)

Prowler (http://www.youtube.com/watch?v=1ieOBgyq88E)

I want. But I can't figure out where I would use it around here. The new ones aren't even that expensive.

Prowler (http://www.youtube.com/watch?v=1ieOBgyq88E)

Oooohhh! The glute ASSault!
I'm guessing that would get the heart rate up just a hair....
Anyone around here try one of those? Puked on one? :lol:

hehe 100kg for 3x8 :mad:

I was thinking about joining the 400 lb club....but 350 lb club sounds better for now.

I bench 280 lbs....latest effort, and my current deadlift is only at 200 lbs.

So I'm switching things up for now....gotta get the deadlift up to 400 lbs.

But first 350 lbs here I come!

azure blue is a wonderful color :)

hehe 100kg for 3x8 :mad:

:tucool::tucool:Great so now whats the plan ? up the weight??

todays deadlifts

60kg x10
100kg x10(new personal best)
100kg x8
100kg x 6
80 kg x 10
80 kg x 7
...my calluses started hurtin so stopped!!
:mad:

I want. But I can't figure out where I would use it around here. The new ones aren't even that expensive.
The Econo only costs $300 but I still went with the original option. It cost me five months of pay but I think it will be worth it. Should be fun to push during summer.

Oooohhh! The glute ASSault!
I'm guessing that would get the heart rate up just a hair....
Anyone around here try one of those? Puked on one? :lol:
You can also use it for sled drags.

Im in, I am sitting about 320, probaby more I havn't maxed in a while. Lets do it!:tu:

I'll sign up, I'd love to hit 350lbs by winter

1rm: 1x253
Reps: 4x5 187