- 01-13-2006, 10:22 PM
I do heavy deads once a week (1-3 RM) and have made excellent gains from that in the past 6 months or so. I never go above 3 reps on heavy DL's, reason being is I get tired, and my form starts to **** the bed. Hamstring work is essential, but not so much good mornings, IMO. SLDL's from a defecit are great for helping you get the weight up off the floor (assuming you can do this with perfect form.) I currently pull 520x1 raw at around 175lbs, which puts me at 5lbs under 3xBW.
- 01-14-2006, 01:20 PM
i pulled 520 raw at 215 fat and thought i was doing good.
that is a pretty good pull for anyone much more so from a 175er
good job man
- 01-14-2006, 02:26 PM
I weigh about 205 and i pull about 450x1. I have a real problem with my grip. Is there anything "special" i can do to help with my grip. I think that if i had a better grip i could pull over 500.
01-16-2006, 09:37 AM
01-16-2006, 10:40 AM
I agree with Beelze!Hey Beelze how them deads coming along with no straps now??Originally Posted by Beelzebub
01-16-2006, 10:55 AM
i can hold 5 plates for a few reps now. it's catching up. haven't even used chalk yet, it's on the way. that should help drastically. i'm still using straps for sets over 3 reps. dead power has improved, got 495 for 8 last week (with straps). just gotta catch that grip up.
01-16-2006, 01:04 PM
try doing hook grip too, it hurts like a bitch in the beginning, but that's how most of the big boys pull, i finally got it
01-16-2006, 01:07 PM
01-16-2006, 01:23 PM
under your two fingers, check out the picture, it HURTS when you first start up, so when you first try it, only start with 135 and work your way up, then do static hold 2xs a week till you get it, plus warm up with hook as much as you can till it hurts too bad. that's what a friend of mine(ex you know him) told me to do and it works fine. but i'm warning you, it hurts in the beginning
01-16-2006, 01:24 PM
01-16-2006, 01:58 PM
so, both hands are over with this grip? according to that link, you can use hook grip with over/under grip. sounds like that would give the most grip advantage. i'll try both and start working em. i've been doing over/under closed grip thinking that was the optimal way. thanks for that link brudda. points for ya
01-16-2006, 02:33 PM
hook grip is really only for double overhand, check out any pictures of steve googins, you'll see him with a hook grip double overhand. i didnt even knwo you could do hook grip w/ over under. plus if you do hook grip with both over it's less strain and feels a lot better on the back, not as twisted
01-16-2006, 03:11 PM
01-16-2006, 03:48 PM
01-16-2006, 07:20 PM
gave it a fair shake today. **** hurts, lol. got up to 225, my thumbs were not happy. switched back to my over/under and finished up the statics at 515 for 16 seconds. i figure i'll use em to work up in weight with for now until that thumb pain subsides.
01-17-2006, 12:49 AM
01-29-2006, 12:55 PM
I'm trying to improve my deadlift as well, right now I get 465 for 7 but my bodyweight is 235. I would like to get 600 for 6 eventually as i squat that for 9. I think my biggest issue is my form I tend to use my lower back too much intead of driving more with my legs and hips.
01-29-2006, 01:27 PM
01-29-2006, 03:53 PM
i've got the same problem. hips pop up too fast and damn near do a SLDL. gotta work on that somehow.
01-29-2006, 05:20 PM
I had the same issue a while ago, but with some work on keeping my shoulders as far behind the bar as possible at the starting position, it seemed to go away.Originally Posted by Beelzebub
01-29-2006, 07:29 PM
02-01-2006, 11:12 AM
Nice suggestion about the zercher squats guyfromkop2!
I used to compete in strongman comps, we'd do zerchers to help with getting the atlas stones up, they are a huge accesory lift to deads.
I'd also do hook grip for the hercules hold events. Hurts like a freaking bastard but I'd hold the handles longer that a regular grip. Pain is temporary...!
02-01-2006, 12:42 PM
yup, i love the hook grip now, it's easier to set up on the bar, plus it just feels better when you're pulling. hard to explain.
more accessories for deads that have helped mine a lot are 45 hypers with bands, reverse hypers, and glut ham raises. all have made my deadlift start going up quick. i just got some kettlebells and i'm going to be doing some swings with them, see how that pans out.
02-01-2006, 06:58 PM
let me tell ya, that hook grip sucks balls. but if you can get used to it, all the power to ya. see ya in comp
02-18-2006, 12:04 PM
Yep! Goodmornings and GHRs will do wonders for your DL and your Squat. Even though you may not be a PLer the big weight will help your mass! I've got my guys doing GMings and DLs every other week now with some great results. GHRs have become a staple, sometimes twice a week.Originally Posted by ivydude
02-21-2006, 07:48 PM
Added 20 to my deads, got 485 the other day for the same number of reps I got 465 2 deadlift workouts ago. I'm still focused on getting 600 for 6-8, I will not stop until I get that. Once I do I'm sure I will want 650.
02-21-2006, 08:20 PM
The greatest exercise ever. BBers and PLers alike should have these in their routines. It's a shame that more gyms don't have GHR machines. That should be the first requisite of owning a gym.Originally Posted by Basso
02-28-2006, 09:12 PM
try spreading ur legs more this will work ur hips more definatly, they will get stronger and will be easier to control and keep down. also when u start ur lift do u just move straight forward. if u do, try starting in a romanian dead position and at the last second drop ur ass low to the actual deadlift position. this reactoin at the bottom gives sort a quick explosive snap to your muscles helping you pull off the floor and it generally helps keep ur hips down for some reason.
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