Deadlift weight

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  1. 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.


  2. 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
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  3. grip


    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.

  4. static holds, plate pinches......and use chalk. and a bar with grip still left on it.

  5. Quote Originally Posted by Beelzebub
    static holds, plate pinches......and use chalk. and a bar with grip still left on it.
    I agree with Beelze!Hey Beelze how them deads coming along with no straps now??
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  6. 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.

  7. 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

  8. where is the thumb placed on hook grip?

  9. http://www.sini.co.uk/strength/artic...0Explained.pdf

    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

  10. oh, and now that i do it this way, it feels a ton better than over under

  11. 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

  12. 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

  13. fair enough, i'll give it a try. thanks again for the pics.

  14. no problem, anytime

  15. 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.

  16. yup, told you it hurt

  17. 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.

  18. Quote Originally Posted by phil216
    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.
    Sounds like your hips are rising too early in the lift.

  19. i've got the same problem. hips pop up too fast and damn near do a SLDL. gotta work on that somehow.

  20. Quote Originally Posted by Beelzebub
    i've got the same problem. hips pop up too fast and damn near do a SLDL. gotta work on that somehow.
    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.

  21. try doing some zercher squats from the pins up, like 2 x 5 on leg day, helped my leg drive a lot

  22. 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...!

  23. 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.

  24. 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

  25. Quote Originally Posted by ivydude
    IMO the best way to increase your deadlift is to hit up good mornings, hard. Both power arch and conventional.

    I'm not a fan of deadlifting very frequently, mainly because I have found this is the more difficult and slower way to go up in weight. I have much gotten better results on my conventional deads from GHRs, rack deads (not too high off the floor), and good mornings. Hamstring work is HUGE!! If you really want to increase your deads stay away from the leg curl machine and stick to the SLDLs from a deficit, SLDLs, and GHRs.
    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.

  26. 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.

  27. Quote Originally Posted by Basso
    GHRs have become a staple, sometimes twice a week.
    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.

  28. 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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