- 11-22-2005, 10:56 AM
Now first off I am no powerlifter for sure but I figured this fit this forum more than any others. My question is, what is a good deadlift for someone aobut 180, 12% (and bulking). I've only been doing deads for about 6 months, 3 months seriously (I did em in High School but we had a hex bar, and after that I took about 2 1/2 years off from em). Right now I'm at 335x5. My benefit is I'm only 5'9" so its a pretty short pull. No one else at my gym seems to do deads (not that I ever see anyways) so I really don't have anyone to compare to. So the real question is, is my progress good?
- 11-22-2005, 11:02 AM
looks good to me bro. probably puts you at bw x 2 which is damn good. some of the more prominent deadlifters are around bw x 3.
and yeah, you'll only see deads and proper squats with the serious guys. the rest are there for club muscles only.
11-22-2005, 11:06 AM
that's not bad for deads at all at your weight .. just keep working at them ... i found once i became dedicated to deads the weight i could pull just keeps increasing and increasing
11-22-2005, 11:11 AM
Yeah the increases have been amazing. Right now with my 4 day a week split I only hit do em once every 14 days and it seems Ive been able to keep the reps in the 4-5 range and add weight every workout. Probably my favorite exercise anymore.
11-22-2005, 11:21 AM
You are probably built to deadlift if you are increasing your weights used so consistently. At some point, you should peak to an all out single to see where you're at. You may be over 405 for a single at this point. The weight you want to get to is triple bodyweight, which puts you at 540 lbs. Start progressing your reps down and your weights up over the next few weeks and see what you can do.
11-22-2005, 11:33 AM
Thats kinda what the plan has been every time I increase the weight lately I keep getting it up 5 times. I am going to keep increasing weight everyworkout and let the reps fall where they may.
11-22-2005, 11:41 AM
good plan. i stuck with a rep scheme for a while and it definately hurt my deadlift. this past go round, i just kept increasing regardless of the reps and reached my goal in no time.
11-22-2005, 12:00 PM
Yeah, my next goal is to get to 450lbs raw and natty (deciding on putting the new designers on hold for awhile) while 200lbs or under . We will see how that goes.Originally Posted by Beelzebub
11-22-2005, 02:09 PM
I completely agree with this. Once I prioritized deas I went from 315x3 to 455x3 in about 6 weeks natty. I started to train for strength more than hypertrophy so that also helped with the increase.
Originally Posted by glenihan
11-22-2005, 02:16 PM
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.
Since I started training like this my raw (no straps or chalk either) deadlift has gone from 405 to 515 in 5 months. I currently weigh 180-185, but plan on competing at 165 (this is more my natural weight) within the next 6 months.
11-22-2005, 02:51 PM
if your goals are to pull huge weight then everything ivydude said is dead on and i would follow his advice
for me personally deads are just another exercise with the end goal to add slabs of mass to my body .. because of that i have a different view of what i want to do with deads and other exercises
neither is wrong nor better than the other ... but they will lead to different ends .. so figure out what your goals are and do what you need to in order to attain them
11-22-2005, 04:51 PM
My goals are more geared towards the bodybuilding side then the huge amounts of weight. I just think it would be fun to be able to pull 450-500lbs on a dead. Deads, squats, and bench I like to be able to do heavy (sounds powerlifterish I know) but I train like a bber for about everything else. Kinda different I know, but I never plan on competing or anything, its all just for fun. This is the reason I think your split may be good for me Glen. I could hit those three hard on the days I do them, and then switch to bber mode after that.
11-22-2005, 04:59 PM
sounds pretty similar to my program. i base my program around the big 3 but without all the PL'er gear, suits, and **** that come with it. since i started back to training heavy again, workouts have become fun and i'm stronger/bigger than ever. bump on the GM's and rack deads suggestion. once i hit 6 plates on deads, **** came to a halt. so, i picked up GM's and 10" rack deads and full range deads started moving up again.
11-22-2005, 05:35 PM
Yeah I'll have to start throwing in rack deads and GM's a little more often. I now do them occasionally, but not regualarly. I always figured SLDL's would be the best exercise to help out deads, so I've been doing them religiously. After my class tonight (physics) I'll have to do a sitdown and figure out how I'm gonna fit all this good stuff into my workouts!
11-23-2005, 02:17 PM
I just got back into deadlifting aafter a 5 year layoff first time in months I am in pain from working out my back and I agree SLDL will help increase DL. I am know were near u alls weight but I am working my way back up to a respectable weight in six months are so I should be pulling 6 plates on each side I am at 4 plates and a quarter
11-25-2005, 08:32 AM
335 x 5 is looking good. and goign for reps with my deadlift also slowed me down with gettign to a hgiher max. a month ago i was pulling 405 for one at 153-155. i started doing a push pull workout and would pull 335 5-6 times. i just got back into my regular routine but hopefully im either still at 405 or maybe hgher not sure. but u weigh 180 and if u max out instead of repititions you will see an increase in your max. possibly a weight you probably never thought you would ever do. good luck
11-25-2005, 11:46 AM
Back in Jan I started focusing on deads - I was deadlifting ~300lbs at the time -i started doing them consistently once a week and increasing weight whenever I could - last week I pulled 465 x 3 (bodyweight 185) - hopefully ill hit 500 in early new year. My squat went into the toilet since january though - so maybe you should focus on deadlift for 3-4 weeks and lighten off on squats and then the next 3 weeks focus on heavy squat and lighter deadlift - I know my body can't take hitting them both heavy at onceOriginally Posted by glenihan
11-26-2005, 06:44 PM
11-27-2005, 12:10 PM
I have heard that Lamar Grant has done 683 @ 132 (5.17 x bodyweight). Don't know the validity of this howeverOriginally Posted by Whiskey Steve
11-27-2005, 12:59 PM
ya i would have to see that before i could believe it......theres not much room (like none) for muscle mass when you weigh 132, your organs and skeleton and what not take up most of that 132Originally Posted by waitlifter82
11-27-2005, 10:24 PM
http://forum.bodybuilding.com/showth...ht=Lamar+GrantOriginally Posted by Whiskey Steve
Fortifiediron seems to be a very well-respected person on many boards, so I'll take his word on it
badass pic btw, klaus
11-30-2005, 12:59 PM
450+ deadlift for 1 rep w/ belt and singlet at your size/age would be good and you would most likely win most DL meets you would go to (except for national meets).
11-30-2005, 02:04 PM
I'm not a big fan of good mornings.
My deadlift responds best when I do it 2xs a month.
I like to keep it heavy and reps low to medium (6 max).
Focus on form.
I over worked my lower back for my last meet and that killed my dead.
I would advice judicious use of the good mornings. If you keep adding weight then keep it in your program. Otherwise just focus on heavy deads with strict form.
11-30-2005, 02:58 PM
12-01-2005, 01:06 PM
Originally Posted by max-rot98
Man those guys are some serious badasses at their weight. Does seem to much to be real but who would make all that up? Looks like I have a hell of a ways to go, lol.
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