Since I've recently conquered the 350 lbs Deadlift mark and I am far from close to the 500 lbs deadlift, I've decided to make a 400 lbs Deadlift club! :D

Anyone else want in?

I'm fairly close. I don't know what my conventional deadlift 1RM is, but my trap-bar deadlift 1RM is 400. My estimate is that I can pull 370 at the moment.

I do 365, but I'm cutting, so I'm not sure how long it'll take to hit 400

Coan-Phillipi Deadlift Routine Week 2

Conventional Deadlift: 1x5@135, 1x2@225, 1x2@275, 1x2@305, 1x2@325, 1x2@345 (easy)
Speed Deadlifts: 8x3@280 with 1:30

Olympic Romanian Deadlift: 3x8@245
Bent-Over Row: 3x8@155
Chin-Ups: 3x8@bw
Good Mornings: 3x8@185 on a circuit with 1:30 rest between sets

Pulled 355 today...so I'm joining the party in here...

Today's workout will be my startpoint...

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)

I got a triple at 401 last year. Pulled an easy double at 395 last week. Getting ready to pull 400+ for a couple of reps or so in a sec :spaz:

I haven't DL'd heavy in a long time due to a knee.

EDIT: 1@415 PR. Not too bad. Started to do 2, but figured the second rep would be ugly even if successful.

I got a triple at 401 last year. Pulled an easy double at 395 last week. Getting ready to pull 400+ for a couple of reps or so in a sec :spaz:

I haven't DL'd heavy in a long time due to a knee.

EDIT: 1@415 PR. Not too bad. Started to do 2, but figured the second rep would be ugly even if successful.

Sweet!!! :tucool:
Nice pull man...:bow:

Now you gotta go chase down the boys in the 500 club! :eek:
Man, that humbles me just saying it...maybe next year...

Currently 175kg / 385lbs. So close! :)

Sweet!!! :tucool:
Nice pull man...:bow:

Now you gotta go chase down the boys in the 500 club! :eek:
Man, that humbles me just saying it...maybe next year...

400 to 500 I suspect is much harder than 300 to 400. I'd like to pull 450 early summer, though. I'd also like to do it without straps. I can get maybe 385 before I get grip limited.

I'm fairly close. I don't know what my conventional deadlift 1RM is, but my trap-bar deadlift 1RM is 400. My estimate is that I can pull 370 at the moment.

Don't rush things but based on your single leg work you are already strong enough to pull 400+ if you hit the lift right. In your case, it would just be a matter of getting the mechanics right to keep your back happy, and your legs could carry most of the lift.

EDIT: 1@415 PR.

Well there you go. There's just something really nice about the way four plates look on the bar.

Well there you go. There's just something really nice about the way four plates look on the bar.

Unfortunately, I only have 3 plates. So it was 3 plates, a quarter, two dimes, and a nickel :D I might go to Wal-Mart and buy a couple more 45s. I like the handle style Cap plates they have for the money.

I think it was actually better to pull 401 3 times than 415 1, so I'm still not that much stronger than last year yet. But considering the knee stuff, I'm happy.

Unfortunately, I only have 3 plates. So it was 3 plates, a quarter, two dimes, and a nickel :D I might go to Wal-Mart and buy a couple more 45s.

Sounds like the load in my 3x405# video.

I just got 385 lbs yesterday, just another pair of 10's.....

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)

Forgot my hooks today but still had an awesome workout...my grip strength has improved by leaps and bounds over the last couple months....

Deadlift
45 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 5
315 x 5
315 x 2 - grip toasted....

I am working my way toward a 315 x 5 x 5. I figure that will put me in striking distance of 405...

I feel I am getting in the area of my upper limit at this point...question:
Would doing some speed pulls for volume be in order?
If so, my max is 355, what would be a good speed pull weight and volume look like? (Just ball park it...I'll try it out and adjust it...) Thanks in advance! :)

I am working my way toward a 315 x 5 x 5. I figure that will put me in striking distance of 405...
I don't think I ever managed 5x5x315 before I pulled 405. :lol: I might be able to do it now. :confused:
Would doing some speed pulls for volume be in order?
It probably wouldn't hurt. Where do you plan on putting them?
If so, my max is 355, what would be a good speed pull weight and volume look like? (Just ball park it...I'll try it out and adjust it...) Thanks in advance! :)
Going by Westside it would look something like 8x3x55-65% of 1RM or 8x3x195-230. The key here is that they have to be fast:

G_1V9PLKgDw

Don't sacrifice speed for weight. At least that's how I understand it.

It probably wouldn't hurt. Where do you plan on putting them?


Thinking about rotating them in every other week.
Heavy one week, speed pulls the next, heavy again, etc...


Going by Westside it would look something like 8x3x55-65% of 1RM or 8x3x195-230. The key here is that they have to be fast:


Thanks George! :tu:
I'll give 225 x 8reps x 3sets next week...

5x5x315 is very much so possible before 405.
pulled 405 last year, i'm up to 425...

but my real goal is to hit 500 this year..

Done at a bodyweight of 173 pounds.
Conventional Deadlift: 1x4@135, 1x3@185, 1x2@225, 1x2@275, 1x1@315, 1x1@365, 1x1@385, 1x1@400
The video will be up on my YouTube soon.

Done at a bodyweight of 173 pounds.

Conventional Deadlift: 1x4@135, 1x3@185, 1x2@225, 1x2@275, 1x1@315, 1x1@365, 1x1@385, 1x1@400

The video will be up on my YouTube soon.

Way to pull Pete! :dance:

Wow! the only thing I pulled when I was 16 was my....wait don't wanna break the rules :lol:

Nice job man!

Way to pull Pete! :dance:

Wow! the only thing I pulled when I was 16 was my....wait don't wanna break the rules :lol:

Nice job man!
Ha, thanks man.

I got back in the club last night, but am still 25 pounds off of my best pull. :doh: I'd like to hit 500 this year.

I got back in the club last night, but am still 25 pounds off of my best pull. :doh: I'd like to hit 500 this year.

Sweet...:tucool:

Good luck on the big FiveDoubleO!

I got back in the club last night, but am still 25 pounds off of my best pull. :doh: I'd like to hit 500 this year.

DL Night worked well for you, too? :)


I pulled 425 last night. I bought a couple of new plates earlier in the day in pre-celebration of the events.

I'd also love to see 500. I'm just looking for 450 sometime this summer. I really need to get back to squating heavy again as that's where I really suck. Now that the knee is getting a bit better I may work on that.

It probably wouldn't hurt. Where do you plan on putting them?


Now I know why you asked that George...:o
It didn't really register until today.

I did the speed pulls as my deadlift workout. :doh:
Now that I learned from my mistake, I'll probably put them at the end of leg day. (Friday)

03.25.08 Lifts
Deadlift
45 x 10
135 x 10
185 x 5
225 x 5
275 x 3
315 x 5
315 x 5
315 x 2 - grip toasted....


04.01.08 Lifts:
Deadlift
45 x 10
135 x 10
185 x 5
225 x 8 x 3sets - done as speed pulls

After the second set I was thinking...this is awfully easy...:o
When done I was thinking...I need to reread George's post, something isn't right...

I pulled 405# for the 1st time the end of April @ 165# & 43 yrs.

I'm in the club...shooting for 455# next April.

Currently at 350#, giving myself until end of this year to hit 400#.

i hit 350 two weeks ago. pulled a lot today, my max was 315 x 5 and of course assorted warm ups and back offs.

Pulled 365 x 1 today w/ assorted warmups, all raw.

04.01.08 Lifts:

Deadlift
45 x 10
135 x 10
185 x 5
225 x 8 x 3sets - done as speed pulls


Been rehabbing a loooong time...hit a new high though today.
Today was the first true test for my back.....time will tell if I am all the way back.

07.29.08 Lifts:

Deadlift
45 x 10 - Stretching
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1 - New PR
315 x 3

All reps raw.

Been rehabbing a loooong time...hit a new high though today.
Today was the first true test for my back.....time will tell if I am all the way back.

07.29.08 Lifts:

Deadlift
45 x 10 - Stretching
135 x 8
185 x 5
225 x 5
275 x 3
315 x 3
365 x 1 - New PR
315 x 3

All reps raw.



Got it today....all that squatting has been paying off...

08.12.08 Lifts:

Deadlift
135 x 10
185 x 8
225 x 5
275 x 3
315 x 1
365 x 1
385 x 1 - PR
405 x 1 - PR
315 x 3

* All reps raw

Gonna try for a 400 tonight, it's been almost 5 months since I attempted a PR, but George has me all psyched up.

Gonna try for a 400 tonight, it's been almost 5 months since I attempted a PR, but George has me all psyched up.
Grip and rip! :gl:

Grip and rip! :gl:

I did a LOT of warmup sets and choked at 335. :cry: I guess I was out of steam, since 3 x 315 went up with no problem. Dropped to 285 and did 3x10 because I was so pissed off.

400 X 1 to get in the club?

400 X 1 to get in the club?

Yep. :)

Straps or no straps?

Straps or no straps?

It's really up to you. I think the spirit of this thread is that a group of people are working towards the same goal. It's not so much a bragging rights thing as a form of support for one another. Of course, a little rivalry is always good for progress. :)

It's really up to you. I think the spirit of this thread is that a group of people are working towards the same goal. It's not so much a bragging rights thing as a form of support for one another. Of course, a little rivalry is always good for progress. :)

I agree totally. Of course in terms of the rivarly as long as it is all in fun.

Awesome - this is my dead goal for 2009 :spaz:

Current Best:
1x1 160kg - 350# (Dec 08)
2x1 147.5 - 325# (recent)
8x3 125kg - 275# (recent)

....and I've deads today :spaz::spaz::spaz:

I'm in for this. I pulled 390 a few weeks ago but tweaked my back in the process so i haven't tried that weight since. I pulled 4x6@315 the other day so i think i can pull 400x1 in the next couple weeks.

Pulled 170kg (http://forums.johnstonefitness.com/showthread.php?p=705277#post705277) (375lbs) tonight. 400lbs is my next target. I don't expect to hit this for a while though. Not until I've finished cutting a little at least.

Looked pretty easy.

Pulled 170kg (http://forums.johnstonefitness.com/showthread.php?p=705277#post705277) (375lbs) tonight. 400lbs is my next target. I don't expect to hit this for a while though. Not until I've finished cutting a little at least.

Nice pull Dan...
:tu:

Looked pretty easy.

Nice pull Dan...
:tu:

Cheers guys. I wouldn't say it was easy. And I felt my form starting to go so I think I'll leave it there for a while. Nice to know that it has improved considerably from where I was though.

About 35lbs left. I'm hoping for April. Then I can finally start squatting again!

Going to attempt a PR tonight. Previous PR was 355 last year at this time. I've been doing 3x8x325 so I'm hoping for 375, which I think is all the weight I've got. If I hit it, I'll celebrate by getting a new Pendlay bar and some bouncer plates. :spaz:


UPDATE:

Holy cow, the last year must've been good to me!

8x135
8x135
3x295
3x315 mixed grip
0x375 raw
1x375 straps
1x405 straps!!!!!!!!!!!!!!

I'm calling it a PR, but it won't be really official until I can do it raw. I'm going to start working on my grip exercises again so it can catch up. I just got done running around the house screaming. The baby thinks I've lost my mind. :)

Do you guys use straps/hooks to build up the back and then switch to raw as your get stronger, or are some of you always going raw?

Do you guys use straps/hooks to build up the back and then switch to raw as your get stronger, or are some of you always going raw?
I use the hook grip (but not hooks or straps) on my main lifts unless I'm doing high reps (i.e. over five). This goes for deadlifts, snatches, cleans, etc. Since I do some form of pull every workout and I primarily train low reps, my grip strength has developed quite well. I always strap up for assistance work though -- RDLs, clean pulls, snatch pulls, etc. -- unless the weight is light (i.e. under 75 or 80% or so of my max on those exercises).

If you don't train this way, my best recommendation is to go without grip aids as much as possible. In my experience, if you tell yourself you're going to train grip supplementary while you use straps or hooks, it rarely ends up happening. You'll find excuses not to do it and your grip will lag more and more behind.

My grip is really weak and I'd like to get it strong. At 265 for 5 reps of DL it breaks down very quickly.

I should note that tonight was my first shot at the hook grip and I felt very uncomfortable trying to do it at 265 so I reverted to my traditional, alternating grip (one palm in, one palm out).

I suppose a better way to learn the hook is to practice on significantly lighter weights at first and build up.

In my experience, if you tell yourself you're going to train grip supplementary while you use straps or hooks, it rarely ends up happening. You'll find excuses not to do it and your grip will lag more and more behind.

That's sort of true, but your grip still progresses; it just doesn't hold back your leg and back progress, as it otherwise would.

It's a trade off; I generally opt for hooks any time it's for long reps or for weight over 475#.

I'm sure not going to add any extra grip work until the carpal tunnel is sorted out.

My grip is really weak and I'd like to get it strong. At 265 for 5 reps of DL it breaks down very quickly.

I should note that tonight was my first shot at the hook grip and I felt very uncomfortable trying to do it at 265 so I reverted to my traditional, alternating grip (one palm in, one palm out).

I suppose a better way to learn the hook is to practice on significantly lighter weights at first and build up.

Make sure the bar isn't too big for your hands to use the hook grip. I can slightly flex my thumb and get around a 28mm bar, but anything thicker and I physically can't hook it.

So I use hooks with a pretty clear conscience. Or until I can find a thin bar that can hold over 500#.

I suppose a better way to learn the hook is to practice on significantly lighter weights at first and build up.
Yeah. Gradual acclimation is best with the hook grip. It will hurt like hell otherwise. Once you can use it though, it's phenomenal.

Two things that help make a hook grip even better: possessing a bit of a nail on each thumb (don't trim or bite or pick them way down) and chalking the nail and back of the thumb. The former helps because it gives you more non-squishy surface area to press your fingers against and the latter increases friction and keeps things dry.

Make sure the bar isn't too big for your hands to use the hook grip. I can slightly flex my thumb and get around a 28mm bar, but anything thicker and I physically can't hook it.
This is a good thing to check too. :tucool:

I've not reached 400lbs yet but I have managed 375lbs (170kg). So far I've not had to use anything other than a mixed grip. I try and make sure I work my grip more by warming up with a double overhand grip.

My deadlift sessions might looks like:

Overhand grip:
8x60kg
5x80
3x100
2x120

Mixed grip:
5x140

or if I've going for a heavy single I might pull 140 kg with a overhand grip as well. I've yet to try out the hook grip. I've not really needed it up until this point.

Might as well jump in here before I blow by the the 400# mark.

Just finished a cycle where I went from 200# 1RM, to a 345# 1RM.

And I had to got with 345# because I didn't have anymore weights.

I need to change up my routine, but I figure another 8 weeks or so.

The 1x345# was just to see if I needed new weights sooner than later.

I pulled 5x300# yesterday, going for 3x320# on Friday.

:tu:

Might as well jump in here before I blow by the the 400# mark.

Just finished a cycle where I went from 200# 1RM, to a 345# 1RM.

And I had to got with 345# because I didn't have anymore weights.

I need to change up my routine, but I figure another 8 weeks or so.

The 1x345# was just to see if I needed new weights sooner than later.

I pulled 5x300# yesterday, going for 3x320# on Friday.

:tu:

Are you putting the bar down in between reps? If not, thats uber impressive man.

Are you putting the bar down in between reps? If not, thats uber impressive man.

Not really. My program recommended putting the bar down, 'dead' lift...meaning you kill the weight, and start all over again with every rep, but I only touch the floor with the weights and go right back up again.

Only time I've ever had to put the weights down is when my grip was messed up.

i hit 365# yesterday, raw @ bw=154#, up 10# from my sig 355# PR. 365# went up pretty easy and I'll be trying for 385# next week I think. I'm not interested in 400# though... more interested in 405# :)

Hmm.. this is nearer than I thought it was. I always get confused by the lbs/kg conversion.

405lbs is 183kg. That's only 13kg from my best lift.

Not really. My program recommended putting the bar down, 'dead' lift...meaning you kill the weight, and start all over again with every rep, but I only touch the floor with the weights and go right back up again.

Only time I've ever had to put the weights down is when my grip was messed up.

How many weeks did that take you?

Hmm.. this is nearer than I thought it was. I always get confused by the lbs/kg conversion.

405lbs is 183kg. That's only 13kg from my best lift.

Silly metric system :D Nice man, you should get that soon. 13kg is like 30 pounds (I think), so you'll get that soon!!

I'm in, but I'm at probably 315 1 rep max. I've got a long way to go.

How many weeks did that take you?

11 in total.

I ended up hitting the HIIT too hard one week, and getting sick for 4-5 days.

So I lost an extra week.

I'm not interested in 400# though... more interested in 405# :)

8-pack FTW!!

8-pack FTW!!

:nod:

385# down... 20 to go :)

I'm at 345# right now, without including the weight of the bar itself.

Meh.

2x320# yesterday.

Hopefully be at 400# in 10 weeks or so.

I'm at 345# right now, without including the weight of the bar itself.

Meh.

2x320# yesterday.

Hopefully be at 400# in 10 weeks or so.

I think most people include the weight of the bar. If I'm incorrect in that them I'm painfully weak.

Weight of the bar should always be included.

I'll weigh the bar when I think about it....and post my # then.

Not that it makes any difference. As long as I know my stats.

It might take me awhile to get there, but count me in.

Didn't weigh the bar....but, 1x2x340#.

I figure the bar is at LEAST 20#.....so, technically I'm lifting 360#, which puts my 1RM somewhere around 380#, including bar weight.

Still, without weighing the bar.....1x2x360#.

:tu:

SluUfPI1Di4

I'm in :)

tried for 405# today. I got it 3/4 of the way.... so !@#$ing close!! arg.

i'll be in next week I think. Maybe i'll take a video of it as well.

Maybe i'll take a video of it as well.
:spaz:

SluUfPI1Di4

I'm in :)

Damn nice legs!

My bar is a 7' standard Olympic size bar....which puts it at 45#. I can't find my scale, so I can't confirm that.

But, if does weight more than 10#....so my lift today of 1x1x390# puts me in the 400# deadlift club.

On to 500# we go. :tu:

Hit 340 on the deadlift yesterday. Still limited by my grip mainly, so hoping if I sort that out I can hit 400 in the next 3 months.

I'm in the club! :cool:

:bb:

I'm in the club! :cool:

:bb:

Just saw this - awesome pull!

Just did an even 400 tonight, assuming the bar is truly 45lbs. If not, I could have done with another 10 pounds so I'm calling it good.

Just did an even 400 tonight, assuming the bar is truly 45lbs. If not, I could have done with another 10 pounds so I'm calling it good.

Nice! :tucool:

After my workout on Sunday, I'm going to attempt to pull 400. I did 360 a few weeks back.