Did 405 lbs @ 203 lbs - does that cut it?
I have a video of it - it went up pretty easily. Injured myself the next week though doing less weight with no warmup :\
Moved up a bit with the deadlift. Aiming to hit 500 x 1 before the end of this year. Managed to get 430 x 3 today. I'm @ 185lbs this time around. Audio is all kinds of crazy to avoid the copyright flag.
https://www.youtube.com/watch?v=uehaOMqVDX0
New PR pull - 500 @ 152: https://www.youtube.com/watch?v=SuarS9K9pvA
Was losing my grip at the top so I wasn't able to really push the lockout the way you'd want to see - but still, a reasonable lift.
How did it go?You guys have any general tips on getting my DL weight up? A while back I got 345 at 155lbs, but then I got sick for over a week late last year and ever since then I feel like my DL is extremely weak; not sure if I can even get over 300 at the moment. In fact I'm pretty sure right now my squat is heavier than my DL. Hell even 225 for reps feels difficult; I'm not sure if my form is just off or what.
Tonight I'll be doing a 1RM on my DL to see what I'm at but I'm not that hopeful.
How did it go?
I would work on your weakness, whether off the floor, middle of the lift, or lockout. Depending on which it is, you're going to want to do deficits, low and high rack pulls. Accessory movements: heavy TBar rows, low rows, seated rows, bent over barbell rows, or dumbbell 45degree "lawnmower" rows (place your feet far away from the bench to crush your core as well). I also like to incorporate some heavy scapular shrugs, where I load the weight higher than I can rep. Farmer's walk will take care of grip issues. Hip thrusters using a barbell if your glutes are holding you back. Heavy front squats for quads/abs translate directly to deads. Heavy parallel back extensions and 45degree hypers. Weighted landmine side-to-sides (for lack of a better name) that hit the obliques hard, + bruce lee dragon flags for abs (advance move, not for beginners). Do Sumo (quads, adductor dominant) AND Traditional deads (hammy glute dominant), both hit areas that the other does not regardless of which you prefer. For example, if traditional is your preferred stance, then work in heavy dead sumo's at the end of your workout. Or I'll usually program front squats + sumos on the same day since they both crush the front of your body (quads, abs). Either way, get the other one in every week or every other week.
That's covers about 75% of what I've done to get a 2.5x BW deadlift in 13 months. There's other advanced stuff like plyometrics and dynamic days but if you can program the above, you'll be ahead of 95% of the average joes at deadlifting (assuming your form is good).
I pulled a 315, which I can live with, but that leaves me with a stronger back squat than deadlift, which just feels backwards to me. I do a traditional pull with alternating grip. I think my weakness is getting it off the floor; even before 315 it was getting tough but once I started the lift I was able to carry to lockout pretty easily. I'm pretty strong in the front squat; the last time I have that logged I did 270x3 and that was months ago...
Form-wise there's usually a coach there form-checking (Crossfit, if you're wondering what my main programming is) and I've recorded a video a few times. I don't round my back but I also feel like I put too much emphasis on making sure I don't use my back at all; I've seen people deadlift with a close to parallel-to-the-ground form and on lift-lockout they straighten their back (not rounded, just bent at the hip). I tend to try and keep it as straight as possible I think which maybe is incorrect?
Not sure what you mean by the parallel to the ground form, I'm assuming you mean they squat it up and then straighten out to be perpendicular to the ground? It should be a smooth transition up where bar is as close to shins as possible and the legs are simultaneously assisting your entire back with the lift, not to have your legs do all the work and then have your back do all the work. It should be shared as much as possible as the bar ascends.
Regarding back squat being more than dead, that is actually a good thing... for example I am a better squatter than deadlifter as I just hit a 500lb high bar back squat this weekend which is equal to the most I've pulled. This simply means that you may want to switch to sumo stance since it uses less lower back and more ass/legs, much like what Candito recently did. Or Ray Williams, his raw squat at IPF world's last summer was 909 and his raw deadlift 717. You just have to just play to your strengths regarding ratios and body type.
Congrats! Added to the list!300 lb for 5 reps at 150 lb bodyweight. need to buy more plates for my home gym. added 2 backoff sets for the time being.
Today I weighed in at 197 when I woke up and decided to attempt 4 plates for the first time.
I made it
405 lbs @ 197 lbs body weight
http://youtu.be/1KE_ksFHlKc
Did 405 lbs @ 203 lbs - does that cut it?
I have a video of it - it went up pretty easily. Injured myself the next week though doing less weight with no warmup :\