Any ideas for increasing MAX deadlift?
10-15-2007, 08:49 AM
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Any ideas for increasing MAX deadlift?
Hey guys,
One of my goals is to get my MAX deadlift up to double my body weight by the end of the year hopefully. This is without any wrist straps or anything else of the sort. I figure if other people can do it with their grip there's no reason I can't, maybe I'll consider wrist straps once I can do dbl my body weight.
Anyways, I weigh 230lbs and I'm kinda stuck at 435lb deadlifts. Kinda annoying as I'm only 25 lbs away from my goal, but I've been stuck at this weight for a few months now.
Does anyone have any ideas or tips as to what's worked for them, or what they've heard works when it comes to increasing your MAX deadlift?? I've tried a few things but now that I've plateaued I feel like I need to try something different to break through.
Thanks!
One of my goals is to get my MAX deadlift up to double my body weight by the end of the year hopefully. This is without any wrist straps or anything else of the sort. I figure if other people can do it with their grip there's no reason I can't, maybe I'll consider wrist straps once I can do dbl my body weight.
Anyways, I weigh 230lbs and I'm kinda stuck at 435lb deadlifts. Kinda annoying as I'm only 25 lbs away from my goal, but I've been stuck at this weight for a few months now.
Does anyone have any ideas or tips as to what's worked for them, or what they've heard works when it comes to increasing your MAX deadlift?? I've tried a few things but now that I've plateaued I feel like I need to try something different to break through.
Thanks!
10-15-2007, 08:55 AM
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Go Giants
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10-16-2007, 01:14 PM
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RIP Dime...
What have you tried? Have you considered variations? Going light and increasing pace? One rep maxing once a week for few weeks? There's a lot of things you can do to get there, but it helps to know what you've tried.
10-16-2007, 01:24 PM
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i've tried going light and doing higher reps with lower weights... I've tried going really heavy for a while.
I haven't tried doing 1 rep maxing once a week for a few weeks only because after a 1 rep max day it takes me 5 days or so to fully recover...
I haven't tried doing 1 rep maxing once a week for a few weeks only because after a 1 rep max day it takes me 5 days or so to fully recover...
10-16-2007, 03:52 PM
#6
RIP Dime...
Give that a try. You need to shock your body. Try deadlifting 90-95% of your one rep max every 4th day....say on Monday and then on Thursday. See what happens.
10-17-2007, 06:48 PM
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A few ideas (not all of which you would try simultaneously):
1. Proper footwear is essential for pulling a lot of weight.
2. An excercise cycle based around 20-rep Deadlifts
3. Cross train deadlift styles. If you pull conventionally, work in some Sumo-style and vice versa...also work in some over/over and under/under grip work if your body mechanics allow you to do so safely
4. Squat and squat hardcore
Where are your sticking points? Grip? Right out of the hole? Around the knees? Locking out? There are specific things you can to do sharpen up any of those particular weak points.
1. Proper footwear is essential for pulling a lot of weight.
2. An excercise cycle based around 20-rep Deadlifts
3. Cross train deadlift styles. If you pull conventionally, work in some Sumo-style and vice versa...also work in some over/over and under/under grip work if your body mechanics allow you to do so safely
4. Squat and squat hardcore
Where are your sticking points? Grip? Right out of the hole? Around the knees? Locking out? There are specific things you can to do sharpen up any of those particular weak points.
Last edited by Pull_T; 10-17-2007 at 06:50 PM.
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10-18-2007, 08:46 AM
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^^ Thanks I'll try the 20 rep deadlifts, as well as the max deadlift thing over the next few weeks..
I do mix in Sumo deadlifts/ sumo deadlift high pulls/straight legged/conventional...
i'll mix it up more with over/over and under/under...
I definitely squat very often as it is... I find that what gets me when I get to max is just the sheer weight, I've never had a point where I stick and can't finish. If I can get it up an inch off the ground it's coming up the whole way. Last time I got to 435 when I tried 440 I couldn't move it at all. Granted my last reps had been 415, 425, 430, and then 435...
Hmmm... does anyone have a 'workout' they use when they're trying to go for their max? I try to work myself up to the weight gradually just so it's not a huge shock on the body going from like 225 warmups to 435... maybe I should just go up in larger increments so i'm not as 'tired' when I get to the heavy weights?
I do mix in Sumo deadlifts/ sumo deadlift high pulls/straight legged/conventional...
i'll mix it up more with over/over and under/under...
I definitely squat very often as it is... I find that what gets me when I get to max is just the sheer weight, I've never had a point where I stick and can't finish. If I can get it up an inch off the ground it's coming up the whole way. Last time I got to 435 when I tried 440 I couldn't move it at all. Granted my last reps had been 415, 425, 430, and then 435...
Hmmm... does anyone have a 'workout' they use when they're trying to go for their max? I try to work myself up to the weight gradually just so it's not a huge shock on the body going from like 225 warmups to 435... maybe I should just go up in larger increments so i'm not as 'tired' when I get to the heavy weights?
10-19-2007, 04:52 AM
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Rack lifts can increase your dead lift weight....Rack lifts would be to go just a little below your knees, it helps progress your full dead lift.
Also check out DoggCrapp (DC is more common) workout...it helps you get by plateaus.
Also check out DoggCrapp (DC is more common) workout...it helps you get by plateaus.
10-24-2007, 03:12 AM
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http://www.strengthsyndicate.com/fil...g_Benefits.pdf
This is a paper on box-squatting; (just lightly skimmed it).
I read something about box squats awhile back that i was trying to find where the writer talked about using box squats to supplement his workout.
Some of the reasoning I remember from reading the article was most people don't squat correctly, even when they think they are. Apparently when you squat deeply and correctly, most of the emphasis should be on your hamstrings and glutes, and NOT your quads. (could lead to torn quads).
Either way, on to the box squat: peopel generally don't know how to do it correctly and fall on their ass when they sit back, because the hamstrings and glutes aren't strong enough.
soooo if you train these muscles properly with box squats, then it should bring up your squats AND deadlifts.
maybe=/. try it out. I'll try to post the original site i was talking about.
This is a paper on box-squatting; (just lightly skimmed it).
I read something about box squats awhile back that i was trying to find where the writer talked about using box squats to supplement his workout.
Some of the reasoning I remember from reading the article was most people don't squat correctly, even when they think they are. Apparently when you squat deeply and correctly, most of the emphasis should be on your hamstrings and glutes, and NOT your quads. (could lead to torn quads).
Either way, on to the box squat: peopel generally don't know how to do it correctly and fall on their ass when they sit back, because the hamstrings and glutes aren't strong enough.
soooo if you train these muscles properly with box squats, then it should bring up your squats AND deadlifts.
maybe=/. try it out. I'll try to post the original site i was talking about.
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