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How much can you/have you increased your Deadlift in x months?

Sparta12

Well-known member
As the title says, i started deadlifting properly the past couple of months, really want to hit the 200kg mark... have about 45kgs to go
 
I've started using a cool deadlift program, if you search tsampa deadlift program, theres a cool 10 week one
 
I guess I forgot to put my details, I did the 10 week program and increased my 1RM deadlift by 20kgs (was doing deadlifts prior, but never focused on 1rm)
 
I add on 5-10 pounds a week usually. Right now I'm at a plateau so I am going to do some GVT followed by 5x3x1 and other rep ranges so see if I can break it.
 
I haven't followed a program in a while but I went from a 405 1RM to 530 in about 6 months by switching to 531 and getting a decent belt. The last time I maxed I pulled the 530 with ease
 
How fast you can progress is related to your skill level...a beginner is able to progress faster than an intermediate, who is able to progress faster than an advanced trainee. I know you gave a goal weight, but that still doesn't mean a ton, since we don't know what you weigh, how fast you've been progressing, etc. If you can still progress linearly, do so, that'll be the fastest way to get stronger. If you're past that stage, you'll still want to run a program that will let you progress as quickly as possible.

Also, if there are still technique improvements to be made, fixing those will also help your deadlift (in the long run anyway...sometimes with technique improvements, you have to take a step back before you can move forward). Do you happen to have any videos?

Additionally, it'll be dependent upon diet. You'll be able to make faster progress if you're eating more food. However, deadlift isn't *quite* as dependent upon gaining weight as squat and bench (it still will likely increase with body weight, especially as you put on more back, leg, and glute muscle, but it's not quite as linear with body weight as the other two).

As far as deadlift programs go, Coan-Phillipi is a popular one, though it's a lot of volume and also gets pretty rough at the end if you put in a weight that's too ambitious. You could also look into using a regular powerlifting program, since improving your squat will also improve your deadlift. Appropriate powerlifting program will depend on your skill level...I'd suggest Candito Linear or Greyskull LP if you can still progress linearly, or 5/3/1, Cube, or Texas Method if your progression has slowed to intermediate levels. Could also try running a Conjugate setup if you're familiar with how to program for yourself and know what your weaknesses are and what type of variations to use to address those weaknesses (obviously this will be a bit more advanced).
 
Doing the Ed Coan deadlift program I added 90 lb in 12 weeks. It's a 10 week program but after week 8 I did weeks 7-8 again for a total of 12 weeks. Started at 390, finished at 480. I recommend it.
 
my deadlift went from 315lbs to 405lbs pretty fast. I always tried to add 10lbs a week, kinda SS style. but probably averaged like 5lbs a week when you figure in deloads etc (I was doing a LOT of volume on everything at the time). 405lbs to 450lbs was a more gruelling battle. I could pull 405 x 6 today, but a week later I'd be too spent still to hit 405 x 1. so I started experimenting with things.

one week I'd do deficits, one week I'd do rack pulls, one week I'd do conventional. when my rack pulls got to 475 for reps, I finally was able to break my plateaus and hit like 435. When my deficit pulls went up to the 405lb mark, I was able to PR again to the 450 mark.

I haven't been back there in a long time but hope to this year.
 
I am aiming for 200kg for 2 reps by april, im at 165kg 1-2 atm, but hadnt/havent focused on getting that 1rm up...
 
No way to tell how long it will take you but 100lbs in 8 weeks sounds like a best case scenario if you happen to respond great to your chosen program and everything else, diet,rest and stars align. Only one way to find out:) Be careful though, don't ever try force progression on DL's to meet a goal in a specific time frame. Great way to burn yourself out or worse get seriously injured. Best to follow recommended progressions on a proven program suited to your skill level.
 
Sparta12 said:
I am aiming for 200kg for 2 reps by april, im at 165kg 1-2 atm, but hadnt/havent focused on getting that 1rm up...
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I saw that your post with the cycle you're trying and you mentioned some deadlifts at 10 rep and 8 rep in there. do you have an actual workout log? It seems to me like if you just buckle down and start out with something simple like fives (ala starting strength) for a while you have a good 3-6+ months of solid gains in front of you without getting into supplements/cycles and more complicated training regiments.

I'd have to see your workout log but it kinda seems like you're still at a stage where any basic program will give you progress and questionable supplements aren't really that necessary yet.
 
Since this is The DL thread for now. Have to ask...round your back or not. I try not to unless severely fatigued. Use the imaginary tennis balls in my arm sockets approach to keeping my shoulders back.

Other folk I have spoken to say it is ok to round your back in some lifts. I thought that was a big negative.
 
UCSMiami said:
Since this is The DL thread for now. Have to ask...round your back or not. I try not to unless severely fatigued. Use the imaginary tennis balls in my arm sockets approach to keeping my shoulders back.

Other folk I have spoken to say it is ok to round your back in some lifts. I thought that was a big negative.
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Totally depends on the extent and also the location of the rounding. This was posted by Stefi Cohen, DPT:
Is the safest way to deadlift with a neutral spine?
If so why is it that the worlds best dead lifters in history lift with a rounded back? They found that this position is the one that allows them to pull the greatest load. People get worried when they realize they can lift heavier with a rounded back, and immediately assume there is something wrong with their bodies. In most instances, this isn’t the case. This discussion has nothing to do with optimal spine health, it's simply about techniques utilized to lift the most weight, safely.
With a neutral spine posture, you rely mostly on your back extensors (erector spinae, multifidi, QL) to keep your spine stabilized and maintain the arches. But if you slightly round your back, you get both active and passive support. So the misconception that the spine is not stable in a round position is completely flawed. The spine does indeed stabilize in a rounded position.
In a neutral position stability comes from your elector spinae, intra abdominal pressure, and muscles surrounding the core like the rectus abdominis and obliques, which when they contract they actually produce a flexion torque, meaning that they encourage a rounding back.
If you SLIGHTLY round your (upper) back you get active plus passive support. The thoracolumbar fascia surrounds the muscles in the core and around the back. When these muscles contract they stretch out this fascia and aid in stability of the spine. Lastly the spinal ligaments are also more taut with the back in slight flexion.

In conclusion, the majority of contribution in the rounded back deadlift comes mostly from active muscle contraction, but doing so also adds in considerable contribution from passive structures, and this is what allows us to lift heavier loads. Spinal extensors are stronger in flexion, and the increased intra abdominal pressure and core strength in this position help prevent the spine from flexing too far forward, thus protecting it from injury.
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Ed Coan deadlifting with a rounded back: Invalid Link Removed

Kevin Oak deadlifting with a rounded back: Invalid Link Removed
 
UCSMiami said:
Since this is The DL thread for now. Have to ask...round your back or not.
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My short answer would be, no.

I try not to unless severely fatigued.
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Well, if you are as you say, severely fatigued and your form is crashing due to weaknesses, to where your back rounds, then loss of the muscle strength/control is not good and that is most likely not the same thing as a guy who lifts with a round "set" back (say like Ed Coan or Orlando Green and a list of others) so to speak. One is form crashing and the other can be a guy holding a more rounded position, but yet having control over that set up. Do you see what I am saying?

Other folk I have spoken to say it is ok to round your back in some lifts, I thought it was a big negative.
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Well yes and I see what they mean. But if you take an exercise like stone lifting, you almost have to round your back to cradle the stone. Albeit you are getting support from the stone working with the abs. Some guys can get away with more rounding than others.
Like anything else, some of this stuff takes experience and work over time to get to a point where you know your limits and know when you are exceeding them towards injury.
My opinion is to keep your back as neutral as possible while working the lifts and gain strength without the need of the ego getting in the way.
John Candito (Candito training) has some good vids on DL set up and strength work to aid in making the lifts chain strong and rigid throughout.
 
Dl has the possibility to be injurious so I stop when form gets sloppy. Learned the results of ego some time ago.
 
I always focus on sticking my butt up in the air and chest puffed up to help keep my back straight as possible, sometimes when fatiguing I do round slightly though. Currently in week 2 of Coan-Phillip deadlift program, seems like it is working for me... will try 5x5 program when done and maybe alternate between the two
 
I went from 160kg to 190kg from Jan to Aug last year. The last 10kg was tough. I mostly did deadlift variations but rarely full deadlifts. Deadlifts from different heights, stiff legged and hypers. I never worked past 5 reps and all pulls were dead, not bouncing. I was shooting for 200, but as above poster said it's better to err on the side of caution. I'll get it this year
 
Took me about a year to go from a 300-440lb DL. Linear progression stopped at near 400lb and the next 40lbs hard won. Getting to 500lbs took close to another year. I didn't actually DL at all except to test strength. My DL increases at atleast 1:1 ratio with squats anyway so either/or gets the job done.
 
ericos_bob said:
Took me about a year to go from a 300-440lb DL. Linear progression stopped at near 400lb and the next 40lbs hard won. Getting to 500lbs took close to another year. I didn't actually DL at all except to test strength. My DL increases at atleast 1:1 ratio with squats anyway so either/or gets the job done.
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When I started out I though you had to deadlift to increase your deadlift, seemed to make sense. But soon as I stopped deadlifting, squatting as you say and using partials my DL kept going up. I've hit a wall now so might try 5/3/1 next
 
In 2016 my dead lift went from 462lbs * 5 to 517lbs * 5 at its peak. Has since backed off slightly to 504lbs for 5 in line with my decrease in bodyweight. This lift is particulary cyclical in nature, sort of like the share market.
 
TokyoGeezer said:
When I started out I though you had to deadlift to increase your deadlift, seemed to make sense. But soon as I stopped deadlifting, squatting as you say and using partials my DL kept going up. I've hit a wall now so might try 5/3/1 next
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I have lower back issues when I DL heavy for a prlonged period of time. Have been professionally coached and was still persistent despite working hard on perfecting form so it was my main reason for dropping the DL. Squats have come very naturally and I have never had an issue loading up heavy. Always go narrow stance olympic style ATG and the whole movement just feel fluid. I'm just built for squats I guess
 
I think a lot of guys can get carryover from other PC work besides just DL'ing, especially squat work, which can seem to be less fatiguing than pulling week in and week out for many. Vince Anello was a guy who increased the DL without DL'ing.
I did pretty well using altering heights in DL's, (any where from 2" deficits to 15" rack pulls) I think tall guys especially, can burn out trying to always pull from the floor, so shorter ROM pulls, ala Dan Green stuff perhaps, where you work down to floor say, or use some work from 5" or so inches below knees, works for some without having to pull the entire ROM weekly.
 
I thought DLs were a one day a week type of movement if going heavy, heavy. then more infrequently if super heavy.
 
Took me around a year and change to get to 405 1RM. That was many years ago. After 405, the game changed and it took around a year to move up to consistent pulls for every 20lb increase. I rep 2-3 at 495 now and haven't tried to go up in a long time. This is pretty consistent with most everyone I have ever lifted with. There is a threshold you can reach in a reasonable amount of time and then it slows dramatically- unless you add in juice.
 
PH3 did wonders for my big three. Alot on consistency and quite possibly the hardest program I have ever done but it netted me a 30lb PR on deadlifts.
 
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