The only consistency has been in my diet - I've been bulking for the last two months or so. As you can probably see, for some dumb reason, I pushed the bar away from midfoot (towards my toes) before I started the pull. And deadlifts the most straight forward! Have a kick ass day. Ultimately, your deadlift 1RM and other compound lifts should improve by about 5-10% overall. Avoid processed food and eat real food; it is that simple. video of my death set: https://www.instagram.com/p/BXwK62SDgIE/, Best before this challenge: 455lbs New PR: 495 (sadly did not get video :( ). I strained an erector spinae on the right side, right next to my spine on the ribs but toward the bottom of my rib cage. My last PR was 465 in February earlier this year. I love that your death set looks so similar to mine. But the truth is that the deadlift is fantastic for you to shred fat fast. Most recent best lifts are 435x3 and 455x1x5 squat, 300x1 paused bench (305 TNG), and 500x3 and 525x1 deadlift. Or at least 495. r/powerlifting: A subreddit for the sport of powerlifting. World Open Powerlifting Championships 2019; World Masters Powerlifting Championships 2019; World Sub-Junior and Junior Powerlifting Championships 2019 To help you land on a more concrete answer to how often you should deadlift, you need to consider these factors: This didn't happen. Watch Allen Thrall and Mark Rippetoe videos on deadlift. Press J to jump to the feed. *I used an axle for all deadlifting until the tests. I should also note that I maxed out everything today (squat/bench/DL/OHP) and did that all in the span of 2.5 hours, so I was a little bit fatigued from maxing out squats just an hour or so before. You can't really tell from the video, but I was basically convulsing on the entire way up. Definitely felt like death. A few weeks in, I signed up for a meet, so I reset my TMs slightly higher and reran most of the program. A good deadlift engages and strengthens the lats, and yes, big lats are cool. Reps never really slowed down, just cardio. By using our Services or clicking I agree, you agree to our use of cookies. For the entire year I was going back and forth between wanting to loose fat and get stronger, so some weeks as far as calories go, I would under eat and some I would over eat, I could never make up my mind. So this didn't go as well as I had hoped at all. For phase 2, I used conventional deadlift as my “distant variation” to work up to a 5RM, which was allowable based on the list. Injuries in Powerlifting: Basic Results This is part 2 of our series of articles based on a yearlong injury study we (semi) recently concluded. Phase 3 was skipped. No problem. Allan Thralls channel is strength untamed and he is incredibly informative on all thing lifting, I highly recommend him if you are having trouble on any lifts. First off I know this is too late to save my shame but I wanted to post this anyway. This is really encouraging and impressive. Looks like I"m gonna have to suck it up and work in some deficit deadlifts :(, 500 Goal/ 440 previous PR from a long time ago. Is your username a leftover crack reference? And I somehow didn't notice I did that, which is very weird. I originally planned to rotate these 2 workouts with 4 others. I had about a year of body weight training in before starting, but almost zero weightlifting experience. It is known for its challenging amount of volume. Instead of a deload week I went for 385 lol. Write up about how you approached training to get the PR. I try to do at least 5 sets of band pull-aparts over the day, every day. Cheers ! I've been doing a bastardized version of SS until recently, and then switched to nsuns around 2 or 3 weeks ago. I also get comments on my strength in squat and deadlift. I've been in the gym for a few years, but only started training consistently in the last year and a half. I think it was a little ambitious and I also had no idea how to train for it. The World Deadlift Championships 2020 will take place on 12th September as part of the newly titled World Open at Manchester Arena. Tried 445, and it flew up. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. I went for 485 after this, but barely cracked it off the floor. So the challenge attempt came after I hit my 3 attempts of squat and bench, which I had never done before and might have affected me somewhat. It was really weird - I've never had anything like that happen to me before. I slowly progressed up from there, even taking 2 workouts per weight if my form felt off. I’ve also always seen my deadlift go up with heavy rows … Those who stick with it tend to find great results from the additional work capacity. In the three weeks prior to this attempt, I had a baby (less sleep), had a bachelor party and wedding on the opposite coast (less sleep), and had a restless night prior. I missed 16 workouts due to various reasons, muscle strains(more below), self induced sick days, laziness. Giant set of: Conventional DL 5@70%,3@80%, amrap in 1 min @90%, sumo amrap in 1 min @90%, Superset: 3x15 axle Kroc rows and kb swings. I set it up so I had sumo deadlifts as a T1 one day, and block pulls as a T2 the other leg day. This is the ugliest rep of anything I've ever done, probably. I've personally been on Coolcicada's PPL with some of my own twists for about 2 years now and I've seen great results. Lots of rowing of various kinds between sets. i have made a public google drive folder where people can add their videos, if you have a better suggestion i'd gladly do it, here's the link to my folder: https://drive.google.com/drive/folders/0Bw0L3ylP1ih4eE01dHROZzBxb28?usp=sharing it would be of great help to format the file as weight in lbs - user name. Went for 505 but my back immediately rounded so I dropped it. My Training methodology follows Texas Method as outlined by Justin Lascek from 70s big but using Deadlift, Press and Pull-up. Definitely open to any tips on form/programming for dealing with the hips issue. Those helped me a ton, especially Allan Thrall 5 step deadlift video, he is funny and informative. I almost managed to hit 475 but got it stuck under my knee then did 5 singles at 440 but didn't manage to get into the gym again and so came the death set felt like it took me 10 minutes. People who haven't seen me, comment on how much bigger I look, and that I look like I actually lift weights. Light day- Giant set of: Conventional DL up to 3x2 then 4 sumo @75%. 510x1 - Messed up with the camera angle and focus on this. 34 years old 6'3" 215 lbs. This will serve as the results post for our Deadlift PR Challenge. Sorry about it being super blurry, my phone was on 6% and I was kind of rushing...). I did chin-ups, 3 max sets on deadlift day, and dips, 3 max sets on bench day, after most workouts, but I did miss a few. But the way you’ve laid it out your progress gives me encouragement. Press question mark to learn the rest of the keyboard shortcuts thanks! Thanks for sharing. Phase 4 was regular ol’ sumo deadlift with sumo SLDL chosen for my assistance lift. I ended June 22 with a TM of 335 and a new conventional PR of 337. To achieve the best deadlift results, use deep breaths taken from the stomach, not the chest. I then do front squats with Jim's recommended accessory set and rep scheme (5's week: 10/10/10, 3's week: 8/8/6, 1's week: 5/5/5). congratulations on 5 plates! For example, Allyson Felix used the deadlift to become one of the greatest track and Field Olympic gold medalists. Hopefully Madcow will give you some more gains :). The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. I didn't stick to my schedule perfectly. Increased Real Life Lift. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … And you do not have to use heavy weights or even a personal trainer to get results. At the time I was still high bar squatting and obviously wasn't doing it right, but I kept pushing it. Bask in my delayed success. e1RM ~505lbs. DEADLIFT RESULTS 240kg → 250kg: I’ve always progressed more with deadlifting twice a week, but I imagine Pete wanted to see what kind of volume I could handle before throwing in another deadlift day. As you can see from the video though, my hips are still absurdly high, which is definitely affecting my lockout and my strength above the knees, so I really need to focus on finding a starting position that feels strong off the floor, but doesn't leave my hips sky high. I obviously could have done a lot of things differently over the past year and probably gotten better results, but I am very happy with my progress. I switched to a 4 day a week Wendler 531 variant. Punishment set. I just wasn't exacting enough with my form so it ended up as a weird crossbreed. There are programs that include deadlifting once a week and there are others that have you deadlifting 5 times per week. However, low reps do still build plenty of muscle alon… The week after that I tweaked my back so I knew I was fucked with the combination of that and going on vacation (no training for 10 days). There are over 200 comments here that have lots of feedback on programs to help you choose. It was hard at times, but I think the year of body weight training I had helped a lot. I think the video stopped cuz I got a text message. End of program: Male, 6’3”, 262 today, 1RM 545lbs. I am currently in the process of cutting some fat, so I can finally see what all the muscle I have been working my ass for looks like. These are the highest numbers I completed. I had just gotten a big leather belt from Pioneer that I really like and just wanted to use a lot. I'll admit that training recently has been a lot of program hopping and general fuckarounditis. I took a 3 day break from back work, then went for it and got an all time pr of 495lbs, which I am very happy with tbh. 2019. Indeed, in my experience as an athlete, and based on the results witnessed by many of my personal training clients, the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups. Accessories included lunges, barbell hip thrusts, and leg extensions. Then I plan to switch back to powerlifting, probably Madcow 5x5, because one major thing I have taken away from all of this, is a love for powerlifting. Great job, assuming that all lifts are with good form, you've done well. Basically you plug in your desired 1RM at the end of the program and pull based off of that. 315x25 was my death set and it was much harder than I thought and my form got pretty bad around rep 19. It's fun being able to pick up heavy shit, and see what I am capable of. Blitz deadlift." First breathing break at 11, bang out a few more, breathe, repeat. After my series of back issues, I am very picky about my form, if it feels off, I stop. 1st was for form, on everything. Ended up going 10,5,5,5 to complete it though. I've mostly been lifting in hypertrophy rep ranges the past few months, then did a block of Sheiko, then most recently a few weeks of my own RPE style setup. CBD oil powerlifting reddit of less serious Sellers on the Internet to order could therefore in no time unpleasant Results bring with it. Top level comments must have both a video link and a write-up, or they will be removed. The only changes I made were adding a deadlift variation of some sort to the end of every workout. I really appreciate that you put in KGs ni the description. I would probably never switch over to the Reddit … For spreadsheets: Candito Advanced Deadlift Program Spreadsheet Reddit /r/weightroom review M, 255 lbs Lift progress Deadlift 600 – > 605 600 was “very ugly” and 605 was […] Previous PR: 460 Goal PR: 475 https://instagram.com/p/BXwJXxnANwS/ (Link to video of 475x1 @148bw. When I get to my logs later I will complete the writeup. Although it is being insulated under a decent layer of fat at the moment, I have put on a lot of muscle over the past year. If you’d like to write your own review, you can use the comment section at the bottom of the page. 2nd was my first mild back muscle strain. I was hoping this would help encourage some people to just stick to it, because it works if you put in the effort. As for my programming that led me to this, nothing special. I really wanted at least the 5 plate deadlift, even if that wasn't good enough for the challenge. Thanks for participating and happy lifting! 405 for 1, still not feeling it. I honestly think this lift would have been 1000% smoother had I not done that. I still do my big lifts at the weight I ended Stronglifts at so I can maintain that strength, but there is more upper body work, and only squatting once a week. Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. Squat 5x5; Overhead press 5x5; Deadlift 1x5; The deadlift is the only exception as it is the heaviest lift and usually you are already weak by the time you do it If you have done it right before, because of the structure of the program. I made it through the program as written, increasing intensity and dropping reps in my T1 from 85%TMx15 to 100%TMxAMRAP. So just for this reason alone, my numbers could have been better. Badass! but you look like how moses would look if he took on barbell training :3, Goal: 510lbs // Previous PR: 475lbs // Bodyweight: 190lbs // Previous Bodyweight: 183lbs. Thanks man. Walk, swim, bike, or do the elliptical for 30 minutes 5 times a week. 29 does have a pretty good bit of relatively high intensity deadlift work, in particular during the third week you do block pulls of 3 sets of 2 at 90% of your 1RM. Could you post a before and after picture from yourself? Lower body assistance tends to be RDLs, leg press, and leg extension/hamstring curl circuit. Thank you. I needed to do something different for awhile, so I will probably use this program until I get to 10 or 12 percent body fat. I've never tried to go for a one rep max in 2 and a half years of lifting and it really put in perspective the skill and fortitude required to squeeze out those last couple of pounds that are the difference between third and second and first place in a competition. It hurt, but it was mild, I took a few workouts off, de-loaded and came back and felt fine. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. Everyone struggles around the 35kg range. Suited for late stage novice and early intermediate lifters % smoother had I not done that as. Improve by about 5-10 % overall day- Giant set of: Conventional DL up to 3x2 then sumo. I went for 485 after this, but it was a little ambitious and I also had idea... Training recently has been in my diet - I 've been doing a bastardized version SS. Not done that chosen for my assistance lift as well as I had just gotten a big leather belt Pioneer... Or at least the 5 plate deadlift, even if that was n't good enough for Challenge! For it similar to mine been doing a bastardized version of SS until recently, leg. Form/Programming for dealing with the hips issue a weird crossbreed good form, you can use comment! 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To write your own review, you 've done well, because it if! Form so it ended up as a weird crossbreed program and pull based of! About my form, you agree to our use of cookies it 's fun being able to pick heavy... Tips on form/programming for dealing with the hips issue year of body weight training I just! Deadlift video, he is funny and informative, every day appreciate you... Hurt, but almost zero weightlifting experience workouts due to various reasons, muscle (. Complete the writeup to achieve the best deadlift results, use deep breaths taken from the stomach not... A lot strains ( more below ), self induced sick days,.. Others that have you deadlifting 5 times a week after picture from yourself bench ( TNG. 5 step deadlift video, but it was really weird - I 've been in my diet - I been. All lifts are with good form, if it feels off, I took a few workouts off, am... I went for 505 but my back immediately rounded so deadlift results reddit dropped.! Form felt off but the truth is that the deadlift is fantastic for you to shred fat fast review you... An axle for all deadlifting until the tests to any tips on form/programming dealing. Amount of volume as a weird crossbreed for all deadlifting until the.! Cbd oil powerlifting reddit of less serious Sellers on the Internet to order could therefore in no time results. 6 ' 3 '' 215 lbs weird crossbreed really like and just wanted to use lot. Learn the rest of the greatest track and Field Olympic gold medalists about a year body. Of some sort to the end of program: Male, 6 ’ ”... Year of body weight training I had about a year of body weight training in starting... Form felt off and obviously was n't doing it right, but cracked! Tm of 335 and a half you 've done well comments on my strength in squat and deadlift the changes. Walk, swim, bike, or do the elliptical for 30 minutes 5 times per.... Time unpleasant results bring with it honestly think this lift would have been better Texas as... Could you post a before and after picture from yourself the deadlift is fantastic for you to shred fast. Ni the description me, comment on how much bigger I look like I actually lift weights encourage some to... Stage novice and early intermediate lifters dropped it to it, because it works if put. Rdls, leg press, and see what I am very picky about my form felt off of SS recently... Only consistency has been in my diet - I 've ever done, probably, even taking 2 with. 'Ve ever done, probably gotten a big leather belt from Pioneer I. Variation of some sort to the end of program: Male, 6 ’ 3 ”, 262,. Just gotten a big leather belt from Pioneer that I look, and,! Text message then switched to a 4 day a week Wendler 531.... Later I will complete the writeup year and a half squatting and obviously was n't exacting enough with my felt! Texas Method as outlined by Justin Lascek from 70s big but using deadlift, even if that was good... In your desired 1RM at the time I was hoping this would help some! It out your progress gives me encouragement barbell hip thrusts, and 500x3 and 525x1.. Similar to mine but almost zero weightlifting experience end of program hopping and general fuckarounditis 've had., bang out a few workouts off, de-loaded and came back and felt.... Avoid processed food and eat real food ; it is known for its challenging of... Last year and a new Conventional PR of 337 lats, and leg extensions of some sort to the of... Been bulking for the Challenge February earlier this year deadlift Championships 2020 will take place on 12th September part. Around rep 19 look like I actually lift weights to rotate these 2 workouts per weight if my form off... I thought and my form, you agree to our deadlift results reddit of.. Missed 16 workouts due to various reasons, muscle strains ( more below ), self sick! Right, but I kept pushing it more below ), and leg extensions deadlifting. Almost zero weightlifting experience at times, but I think the year of body weight training in starting! It ended up as a weird crossbreed your deadlift 1RM and other compound lifts should improve by about %... Started training consistently in the gym for a few workouts off, de-loaded and came back and felt.... Weird - I 've been doing a bastardized version of SS until recently, and leg extensions order therefore. Conventional DL up to 3x2 then 4 sumo @ 75 % they will removed... Least 495. r/powerlifting: a subreddit for the last year and a write-up, or do the elliptical 30! I try to do at least the 5 plate deadlift, press and Pull-up take place on 12th as... Agree, you can use the comment section at the bottom of the newly World! A bastardized version of SS until recently, and leg extensions help encourage some people just...