Deadlift advice
Ok so recently in my area there was an extremly large summer sports competion that had everything you could possibly think of. Buddy of mine took 1st in deadlift in masters 240 class. another guy i know took 1st in his class for flat bench and deadlift. They have me convinced to enter the one they are going into in february since the competitor that took 1st in the 220 class which i fall into pulled lows 5's. Think his best was 530.
I rarely RARELY deadlift. Dont ask why. I should more aften. Normally once a month. My best pull is 425 for 1 rep. I figure if i actually train i got a good shot at finishing top 5 if i can stay in that weight class and since i pull 425 without training for it. Can anyone give me tips and advice on good routine to get max up?
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I also like to switch up stance every three weeks also, regular stance, then sumo, and throw in some romanian. Good mornings really help dead lifts also and switch up stance on those find where you get the best stretch for those hammys. This has really helped me out. Also like b52 said rack pulls are really good. I also stand on bumper plates to help out with the very first movement of getting it off the ground. That's just my experiences with it. I love dead lifts also one of my favorites. hope this helped you out some.
my FAVORITE lift. DL's. The more your do the bigger you get. (IMO).
I would start with some rack pulls. Find a notch on the squat rack - not at the bottom.. but
some place where you feel that the "pull" is easy for you. Say the lift is about a foot-( 12 inches) to 16 inches of travel
and put on some decent weight on the bar.( 300 lb plus or your not going to get anything out of this) and start
to add more weight to the bar as you go. If your at 425 then you can easily get to 500 or more. My best is 725
for rack pulls. Im 51 and I still use 500+ for those.
What I did (or do) is work my way up and down the squat rack
with the bar. Adding or decreasing weight (but adding reps). I usually spend the entire evening working
on just DL"s when I do them. right now im using a lighter weight (350) but working on some sticking points
at the bottom of my lift. I want more reps and slightly lighter weight. by the time i work my self back
up to the top of the rack (where my "pull") is shorter, Ill be using a few more pounds. Also I would suggest
that you add in some 1-arm dumbbell rows. ( Kroc-Rows) that dude is amazing. I have a 100 lb dumbbell that
I use some evening as a finishing movement when i'm spent from using the bar.
I always have difficulty with deadlift, not so much with being able to lift the weight but the back pain I often get afterwards. The last few workouts have been ok but sometimes the pain can be really bad. Obviously not doing me any good so next time I will remember these tips!
Starting weight: 145lbs
Heaviest weight: 200lbs
Current weight: 182lbs
Training for: Explosive power and strength for Javelin and Discus
ok gonna throw in here a bit..and i may add that i pull in the mid 6 and squat about the same..ok maybe a little more.my advise and i say this knowing that all may differ.my squat day is heavy and followed by light deads(and i mean till they burn from reps). my heavy dead day is followed by light squats and for me that is 275 for around 10 to 12. remember that both lifts involve the lower(ie quads and glutes and lower back and abdominals ) so with that said spend more time under the squat rack and all of that other shit comes in and helps the deadlift..oh if u aint getting down in the hole then it wont help.
Basically just posting this for personal bragging rights....had my powerlifting meet on saturday. Was hesitant on entering due to an accident I had that kept me from training for a little over a month. Friend/coach convinced me to give it a shot anyway with only having about 3.5 weeks to train hard and BOOM!!!! Weighed in at 213 (drug tested division so I was running clean) and not only took 1st but also broke a record with a 575 lb. deadlift in my weight class and division I entered. My previous personal best was 525. For those of you that understand the lingo I did it RAW. Out of 32 competitors I had the fifth top pull. The only ones to pull heavier than me were 1 person in the same weight class as me but was single-ply which means he was wearing a squat/deadlift suit, the next one up was my friend/coach pulling 600 and broke a record also in the masters pro class weight division 242,the other 2 better pulls were both in the heavyweight 275 lb class. So in my opinion I feel like I did damn well and held my own. Next goal at end of year is to break a world record currently at 625. Ok Im done tooting my own horn.hahaha
efs 12in short bands for deadlift... try em out. also check the westside squat and deadlift manual.. $20 from westside site. And make sure to do standing goodmornings! best of luck!
Ok well I just wanted to update and ok maybe brag a little....its been a few weeks since my meet and Im proud to say i took first place in my division and weight class. I exceeded my personal best lift on my third attempt by pulling 525. 20lbs over my personal previous best. Wish I went for 550 cause I know for sure I would have had it. First meet so was nevous and didnt want to fail on third attempt. My bro also broke the state and world record in the federation we competed in in his weight class and masters. Next meet in only a couple months and training hard for it but doing it the hard way by staying gear free simply to try and break the state record in the amateur class in my weight class which is 605. I know I could have pulled 550 so I got a couple months to add 60 pounds to that to break the record. After that, ill start my cycle and go for the record in the pro class where they dont test for enhancements.
amateurs get tested and pro`s not? thats strange.
yeah, I guess they classify it that way figuring amaeteur clas is people just getting into it and not geared up but for some that want to take advantage of new lifters and beat them thats why they test. Pro is for people doing it for a while and lifting much heavier weight and trying different things such as gear to help advance themselves. HOWEVER,,,with that being said there are alot of people that can lift heavy weight to compete in the pro class that are gear free and going against geared up people. If someone wins who is gear free especially if they break a record they can choose to file for elite status which means they get tested for gear. This way when it comes back clean they have an elite status and bragging rights to show and prove they just kicked ass in the pro class against people using gear and got beat by someone all natural. If hoping to one day get to that level and go elite so I can brag when I beat someone who is geared up. To me....thats an accomplishment. Dont get me wrong,I cycle but this is a goal Im working to achieve.
well Im about 2 weeks away from the competition. I had a rather large set back where ai was in a bad accident keeping me out of the gym for almost a full 3 weeks. Was afraid it was gonna really ruin my chances and not pull much but being back in gym for past week and a half and although ive gained some weight from BF im still in my wieght class just at the very top of it. Gave deadlifting a shot yesterday and I was amazed. To some it may not seem like alot but for my set back etc....i was pleased. I pulled 505. 495 went up pretty easy but that extra 10 pounds really was tough. weight is at 219 and top of class is 220. Im going into this first competition honestly not expecting to take first place but figuring i should be at least top 5. Id be happy with that for my first time and getting the experience for another one in february will be a big plus. I plan on opening pull at 450......second pull at 495 since I know I got it no problem. Depending on how the 495 feels I either just go 505 again or if i feel really good ill try to jump it to 515. Any thought or opinions for me?
Well I just felt like throwing out an update on my deadlift progress. Going to a meet on december 3rd. Im going for deadlift only in the 200-220 weight class raw. I may not win but gonna be a hell of an experience. Ill be doing this comp natural no gear. Then start a cycle right after and do another meet in feb. Heres what I did 2 days ago........185x12 225x10 315x8 405x2 455x1 475x1 495x1......dont think im doing to bad.
You could probably pull more on competition day when you're fresh and maybe with a ton of caffeine to amp you up (not sure if there's regulations on caffeine).
Nice work though. I think you'll pass your friend in no time.
I'm 180 pounds right now, and I am hitting 485pounds
what worked for me was getting my grip strength up, racking it up half way then doing finishes
thats what took me to the next weight level
Maybe this article will help. It's not a routine, just a few tips on pulling as much weight as you can when the time comes. http://www.t-nation.com/strength-training-topics/1249
rack pulls work best for me
For powerlifting, I'd recommend Jim Wendler's 5/3/1. Go to http://strstd.com and put in your stats. It'll give you some options. Old school 5x5 routines work well too as does the Westside Barbell Method.
cool.thanks bro