The 350lb deadlift club - Page 12

beginner84 · Thu, March 13th, 2008, 10:15 AM

Quote:

Originally Posted by digitalnebula

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!

awwwww thank you so much

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

timwalsh300 · Thu, March 13th, 2008, 10:44 AM

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

fullpen · Sat, March 15th, 2008, 09:20 PM

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

digitalnebula · Tue, March 18th, 2008, 03:58 PM

Got it! Owned it!

Quote:

Originally Posted by digitalnebula

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)

Quote:

Originally Posted by digitalnebula

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)

George · Tue, March 18th, 2008, 04:26 PM

Quote:

Originally Posted by digitalnebula

Got it! Owned it!

Way to go, Michael!

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

digitalnebula · Tue, March 18th, 2008, 04:57 PM

Quote:

Originally Posted by George

Way to go, Michael!

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!

MannishBoy · Tue, March 18th, 2008, 06:13 PM

Quote:

Originally Posted by digitalnebula

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

)

George · Tue, March 18th, 2008, 08:37 PM

Quote:

Originally Posted by MannishBoy

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.

Quote:

Originally Posted by MannishBoy

George recently got it in the 170s I think.

160s

I need to bulk better.

MannishBoy · Tue, March 18th, 2008, 08:40 PM

Quote:

Originally Posted by George

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.

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.

Quote:

160s

Even more impressive

EDIT: you changed the smiley!

George · Tue, March 18th, 2008, 08:47 PM

Quote:

Originally Posted by MannishBoy

EDIT: you changed the smiley!

I changed it back.

digitalnebula · Wed, March 19th, 2008, 11:05 AM

Quote:

Originally Posted by George

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.

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...

Quote:

Originally Posted by MannishBoy

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

). 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

MannishBoy · Wed, March 19th, 2008, 02:22 PM

Quote:

Originally Posted by digitalnebula

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

). 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.

digitalnebula · Wed, March 19th, 2008, 03:09 PM

Quote:

Originally Posted by MannishBoy

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...

I haven't done cardio in ...say... six or seven years...

...

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.

MannishBoy · Wed, March 19th, 2008, 03:22 PM

Quote:

Originally Posted by digitalnebula

Cardio probably wouldn't hurt either...

I haven't done cardio in ...say... six or seven years...

...

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.

digitalnebula · Wed, March 19th, 2008, 03:28 PM

Quote:

Originally Posted by MannishBoy

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!

I juggled the split around this week to get them back in the regularly scheduled program...doin 'em tomorrow as a matter of fact...

MannishBoy · Wed, March 19th, 2008, 03:31 PM

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.

mastover · Wed, March 19th, 2008, 03:33 PM

Quote:

Originally Posted by digitalnebula

Got it! Owned it!

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.

digitalnebula · Wed, March 19th, 2008, 03:37 PM

Quote:

Originally Posted by mastover

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

....where did you hear that!...

Thanks Mast!

Ectomorphic · Wed, March 19th, 2008, 05:39 PM

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.

Pete5 · Wed, March 19th, 2008, 06:38 PM

Quote:

Originally Posted by digitalnebula

Cardio probably wouldn't hurt either...

Prowler