Help me get to 500!...Addicted to deadlifting...

[Fuglydude]

Alright guys...in the past several weeks deadlifting has become almost addictive for me.

I went nearly a year stranded at 405 for my 1 rep max. I'd freak myself out trying to pull anything heavier, and rather than use primarily leg drive, I'd use my lower back to hoist the weight up (BAD idea!). Recently, I've adopted a "chill out" mentally relaxing attitude before lifting rather than getting all worked up. I'll actually lie down, relax and think happy thoughts! I also did some minor modifications with my set up, narrow stance/keeping everything tight and in close, and this week I pulled 440 x 1, raw, except for chalk of course.

This is a 35 lb increase in my 1 RM in like 5-6 weeks. Even with weights near my 1 RM, although it is quite taxing, I definitely don't feel like I'm completely straining to maximal intensity.

I'm not a big dude by any means...currently sitting at 5'8" - ~170, no idea what by bf% is...I have pics posted around, so you can see for yourself. My goal is to get to 500 lbs raw for my 1 RM.

I'm a bit confused about what supplementary exercises to help bring my deadlift up. To me deadlifting comes as a very natural movement, and I love how it feels. I do it at the start of my workouts when I'm the freshest to fire up my nervous system...its almost like my warm up in a ways.

I'll usually do 225 x 1, 315 x 1, 365 x 1, 405 x 1, 425 x 1, then attempt something around my max range. Sometimes I'll actually do work sets, usually try to go for 10-15 reps with 315...its pretty damn taxing to say the least.

What other supplementary exercises can I do, and how can I modify my routine to help bring my deadlift up further? Keep in mind I do a traditional hypertrophy type program for my actual work out, and staying lean is very important to me. I know a lot of guys on here have much more knowledge than me in the strength department...please help. thanx!

 

[Warboss Alex]

you added 35lbs to your 1RM in 5-6 weeks - stick with what you're doing.

don't mess with a winning formula. when you get stuck ascertain what part of the deadlift is hardest for you (off the floor, top half, lockout..) and then do supplementary exercises to target those weak points.

but don't change anything for now. see where your deadlift is in 6 months time - progress is slow and not linear.

 

[Fuglydude]

I think the off the floor is the hardest part of the deadlift! Any exercises you can suggest to increase this? How about core (abdomenal muscle) training? I focus mostly on doing leg raises, wipers, and basically try and target lower abs...would a stronger abdomenal wall help with this as well?


thanks man.

 

[Warboss Alex]

for core do pullthroughs, hypers, good mornings, stiff legs, glute ham raises. also weighted ab work.

incorporate box or pause squats and additional hip work for off-the-floor strength, plus maybe pull off blocks from time to time.

 

[Fuglydude]

Hmmm... so strengthening the lower back seems to be of paramount importance. What kind of weighted ab work would you suggest besides say like weighted sit ups? I love the front squat for a brute force ab exercise, but I've got some tendonitis in my wrists right now, so I gotta tape em, and stay away from any movements that cause wrist hyperextension like powercleans and front squat.

 

[Warboss Alex]

weighted decline situps. or add weight to your leg raises.

front squats are great but not needed so no sweat it you can't do them right now.

hip dominant squats like box/pause squats (or heavy good mornings - use these as a main exercise) are key to a big deadlift.

 

[Fuglydude]

weighted decline situps. or add weight to your leg raises.

front squats are great but not needed so no sweat it you can't do them right now.

hip dominant squats like box/pause squats (or heavy good mornings - use these as a main exercise) are key to a big deadlift.

Thanks man... that helped alot.

 

[spesmilitis]

weighted decline situps. or add weight to your leg raises.

front squats are great but not needed so no sweat it you can't do them right now.

hip dominant squats like box/pause squats (or heavy good mornings - use these as a main exercise) are key to a big deadlift.

I always wondered, which works the hips more. A wide stance pl form where your knees stay behind your toes but you can only get a few degrees below parallel, or a narrow stance Olympic stance where you can go super deep.

 

[I-tallionStallion]

and don't forget to EAT A LOT OF PROTEIN EVERYDAY hahaha

 

[Mr.Positive]

Hey Fuglydude, I'm impressed you can deadlift that much weight with your size! You should be giving us tips!!

I too, am addicted to the deadlift (IMO, worlds' greatest exercise).

Although, I can only do 315lb 3 times. I'm 5'10, ~180lbs. My goal is to get to 2x my bodyweight, or 400lbs raw..though I figured I'd have to gain 20lbs on my frame to get to 400lbs raw and would be at 2x my bodyweight.

So, my limited advise, would be to bulk and gain weight to increase your deadlift..but you seem to be doing great.

Do you find doing your 1 rep max on deadslifts has helped? Maybe I should start "going for the max rep"

Keep us posted for sure.

 

[Warboss Alex]

So, my limited advise, would be to bulk and gain weight to increase your deadlift..but you seem to be doing great.

the deadlift is one of those lifts where bodyweight doesn't really help, it is pure strength. (for a 1RM that is)

course I'm all for getting bigger but there's plenty of plifters with low bodyweights (198 or under) pulling 600.

 

[Fuglydude]

Although the actual act of hoisting the dead weight off the floor maybe pure strength/technique, I think holding the weight at the top of the motion for as long as you can definitely helps with something. Having 440 lbs of steel hanging off your shoulder girdle will mean there is a lot of tension placed on it.

I always notice really solid back pumps when I do these static holds at the top of the movement...I could be wrong but I figure its good to train with holds like this in combination with more traditional isometric movements.

Gotta keep your body guessing by hitting it with different stuff.

A few of my buddies can pull 3x bodyweight...but not raw, they use belts, suits, etc. Of course they are competitive powerlifters and I think these things are allowed in competition.

Mista Positive, i can't really effectively bulk up too fast because I gotta stay lean for my work. I hope I can one day get to the 185-190 range at ~10% bf...but that's a dream that's many years away, and will require thousands of hours in the gym and good dieting.

 

[Warboss Alex]

Mista Positive, i can't really effectively bulk up too fast because I gotta stay lean for my work. I hope I can one day get to the 185-190 range at ~10% bf...but that's a dream that's many years away, and will require thousands of hours in the gym and good dieting.

no, you can achieve that in a year to 18 months if you do it right.

"many years away".. lol

 

[Fuglydude]

I agree with you warboss....I guess my diet/discipline isn't as solid as it should be though. I have a fast metabolism and can get away with a lot. My schedule is all over the map though, so I never get enough sleep and my diet isn't good most of the time.

I just have to make more of a commitment towards making progress.

 

[Warboss Alex]

I agree with you warboss....I guess my diet/discipline isn't as solid as it should be though. I have a fast metabolism and can get away with a lot. My schedule is all over the map though, so I never get enough sleep and my diet isn't good most of the time.

I just have to make more of a commitment towards making progress.

and start eating more than 200g of protein a day.

20lbs in a year is definitely achievable with no gain in bodyfat. going by your pictures you are not a hardgainer, in fact you have good genes.

of course I'm not sure how the 'pregnant look' you should be sporting if you're eating enough to grow is gonna agree with your work but..

 

[Fuglydude]

I gotta stay lean for work...which means to bulk up my diet would have to be really really strict in order to get enough clean calories and enough protein. Still, I think its doable...just would be more bloated than normal. Guess it boils down to how badly you want it!

 

[Warboss Alex]

*pats stomach*

I don't got problems with being bloated..