Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply US-PHARMACIES
UGL OZ Raptor Labs UGFREAK
napsgeargenezapharmateuticals domestic-supplyUS-PHARMACIES UGL OZUGFREAKRaptor Labs

Owned by 245 ...

superqt4u2nv

Elite
Head Moderator
Moderator
So I went for a new PR on my DL tonight

warm up 135 for 12
185 x 6
225 x 1
245 x owned
245 x owned again

I am thinking of trying for it again on Saturday. I carbed up before the workout and thought my focus was on spot but I just couldn't lock it out. :(

Advice on going for one rep max?
 
Next time I would suggest that you not warm up with such high reps in the dead. You might want to do some 45 degree hypers to get some blood flowing in the lower back, but I would peter out if I warmed up with a set of 12 with 55 percent of my 1rm.

If you feel inclined, next time do some 45 degree hypers for a set or 2.

135x3
185x1
215x1
245x1....and when you hit it try
255x1

It's up to you...I just know I would not have the energy to go that high in reps when I push for a 1rm pr.

Let us know when you blast up the 255.
 
Yeah I was thinking the volume was to high I was actually aiming for 275 lofty goals but I would like to hit it before the end of the month.
 
more singles to prime your nervous system. you made a pretty big jump from 225 to 245 if you felt 225 was tough, maybe a 235 single, then a 245 single. i take very small jumps up near my maxes. your muscles might have been fresh but your CNS wasnt used to that kind of weight. another option would be to do a few static holds with 255. just so your body gets used to the pressure. similar to a squat "walkout". use an weight over so then you are overprimed for your PR.

just an idea.
 
superqt4u2nv said:
Yeah I was thinking the volume was to high I was actually aiming for 275 lofty goals but I would like to hit it before the end of the month.


not to bust your bubble but 275 by the end of the month? seriously. that's a 22% gain over 225 lbs in what, 2 weeks? totally unrealistic. that's like someone with a 500 lb deadlift going for 600 14 days later - AINT GONNA HAPPEN! folks have to learn how to utilize %'s better in their training to get anywhere

you better try 235 before you attempt 245. that's almost a 5% jump and much more attainable. it will also help with your confidence for 245
 
For future training try to focus on really getting that bar moving. The more acceleration you carry through the lift the easier it's going to be to get it through lockout. I'm guessing you are stronger at the bottom so you might have more in you and you'll be able to use that extra capacity to carry you past the top. All that said, pre-max is not the time to be working on this. Lockouts in the rack can help to some degree also.

For your next effort follow the advice they gave you above and stay clear of high reps in warm ups. This is a good idea on all days, taking a cold muscle and subjecting it to repeated reps under even a modest load is an invitation to injury. Get yourself warm first, start with the bar (rather than almost 55% of your 1RM for 12 reps - ouch), and pull with everything you have.
 
Try the 245 nex time, but load up the bar on top of two 45s stacked at each end off the bar. This will raise the bar by about 2.5 inches and allow you to start from a stronger position. You may even be able to get a double with it. The following session, do the set and either go for a triple, or take one of the plates off so that you are lifting from off of one 45. The next session you will be a ble to DL 245 from the floor.

Next, use stacks of 4 x 45lb on each end and load the bar to 275. When you can do a triple, remove a plate so that you are deading from on top of 3 plates snd carry on until you can do a triple at this level. Carry on removing plates for then next 3 sessions and you will be using 275 off the floor.

I could do sets of 10 with 600lbs off of 4 plates, and the 550 from the floor is almost a certainty...
 
The only problem is that she is weaker at lockout than off the floor so elevating the pulling position doesn't help her anywhere near the amount it would someone with the opposite issue (I'm stronger at lockout and I imagine you are too - women can be the reverse). Also, as stated above 275 is a big % jump from 225. The 600 for a 500lbs lifter in a few weeks was the example to lend perspective.
 
Madcow2 said:
The only problem is that she is weaker at lockout than off the floor so elevating the pulling position doesn't help her anywhere near the amount it would someone with the opposite issue (I'm stronger at lockout and I imagine you are too - women can be the reverse). Also, as stated above 275 is a big % jump from 225. The 600 for a 500lbs lifter in a few weeks was the example to lend perspective.

SHIT, my bad!

I read her post again and that seems to be what SuperSqaut is saying.

How wierd! I never guessed that someone would be weaker at the TOP!

If that is the case then the top half lifts are not the best thing to do.

Perhaps some good old dumbel and barbell shrugs (plus good mornings - as someone else said earlier) are the way to go.

With regards ot the % increase, I still think that a 40lb gain is possible in about 6 training sessions.

Would you confirm that you are weaker at the lockout SuperSquat?
 
FYI this is a female too so it's not like an inexperienced male lifter putting 50lbs on a nominal 225 dead and managing 275 a month or so later. That 50lbs is a 22% increase which is huge for someone with experience in the lifts. This is like an experienced 500 deadlifter trying to hit 610 in a few weeks - that's massive. When lifters vary widely in their capcities it's better to look at relative % than just a poundage number because 50lbs to an 800 deadlifter is just over 6% yet for her is over 22%. This is why many people lay out training programs using a percentage of a lifter's single rep max (hence the usefulness of Intensity when defined as this objective measure). This allows someone to plot jumps and progressions that fit with the relative strength of a lifter. The only thing left to worry about is the conditioning level of an individual lifter and his ability to tolerate volume.
 
It's funny, my lockout is my weak point as well. I got 500 to go for a ride but didn't have the speed or the glute/hip strength to throw my hips forward. I got the bar past my knees and almost up my leg but couldn't lock it out. My training partner said that my head was down so I wasn't leading with it...which by the way is the same thing that I do in the squat. Damn bodybuilding training all these years!!!!

The reason for the rep scheme that I layed out for her was that she was doing a lot of reps in the 55 percent range and she was wearing herself out for the final lift. I also recommended doing a set at 215 and then trying the 245. 225 is too close to her 90 percent range and I believe from her going to 245 that she has already pr'ed at 235 so she should try for a pr at the 245.

Again Madcow, great reply as usual.
 
True, but she's failing at locking out 245 and can probably already manage 235.

If SuperSquat can get over the little lockout problem next workout, then there's only a 30lb increase on 245 which is practically 90% of 275. Over 5 more training sessions God knows how much better she could get at locking out. Wouldn't dream of argueing with the Madcow, but I dont think that a 500lb deadlifting veteran lady and the extremely shapely Supersquat can be compared equally - using percentages or not. The only way we can see if I'm right or not is for SS to get out there and do it!

BTW I don't see to many guys at my gym attemping 275!
 
I actually meant a male 500 deadlifter but we'll see. There are two scenarios at play and only seeing the lift would really allow one to hazard a guess. If she has a lot more capacity at the bottom and middle, and can learn to carry more speed through the lift while working on her lockout power you'll be right. What that basically means is that if she really is only lacking lockout power for 275 and through technique and some patchwork training can get through the lockout she'll make the lift, which is reasonable. The other scenario is that her 245 was a grindingly slow max rep the entire pull - meaning the bottom wasn't easy and her acceleration and technique was already maximized. In that scenario she might not even get 275 off the floor, no less have a chance to lock it out. Basically the entire chain lacks the capacity and needs to be increased so patchwork training and technique won't add much more than a slight increment and no where near the 22%.

This is like a guy who just barely grunts out 300 on the bench with spotters all around and the bar agonizingly slow and grinding the whole way and then expects to load and make 366 in 6 weeks. If it was super easy the whole lift and he wasn't going as fast as possible and just needed some tricept strength and speed to lock it out that's a whole different story. But a slow grinding rep with maxed capacity at all stages - that's a dramatic increase in strength throughout the entire range not just some patching and technique.

I'm hoping that the first case is correct for her but regardless she can perfect her technique, address her limiting points, and plan her training to chip away over a time period.
 
Hahahha, I did not realize you were a girl, the whole time I thougt you were a guy talking about bench press, then I read you were a girl and I thought, "damn, that is alot of weight!"--then I realized you were doing deads..still alot of weight! keep it up.
 
Madcow2 said:
I actually meant a male 500 deadlifter but we'll see. There are two scenarios at play and only seeing the lift would really allow one to hazard a guess. If she has a lot more capacity at the bottom and middle, and can learn to carry more speed through the lift while working on her lockout power you'll be right. What that basically means is that if she really is only lacking lockout power for 275 and through technique and some patchwork training can get through the lockout she'll make the lift, which is reasonable. The other scenario is that her 245 was a grindingly slow max rep the entire pull - meaning the bottom wasn't easy and her acceleration and technique was already maximized. In that scenario she might not even get 275 off the floor, no less have a chance to lock it out. Basically the entire chain lacks the capacity and needs to be increased so patchwork training and technique won't add much more than a slight increment and no where near the 22%.

This is like a guy who just barely grunts out 300 on the bench with spotters all around and the bar agonizingly slow and grinding the whole way and then expects to load and make 366 in 6 weeks. If it was super easy the whole lift and he wasn't going as fast as possible and just needed some tricept strength and speed to lock it out that's a whole different story. But a slow grinding rep with maxed capacity at all stages - that's a dramatic increase in strength throughout the entire range not just some patching and technique.

I'm hoping that the first case is correct for her but regardless she can perfect her technique, address her limiting points, and plan her training to chip away over a time period.

How does one work on speed in the deadlift, or in any lift in general I guess. The reason I ask is now that I've chucked the touch and go and deweighting after every rep, each one of my deadlift reps is a grind, now that I'm at 3 x 3 especially.

Will I have to incorporate some kind of Westside program (which I've been meaning to read up on)?
 
Jim Ouini said:
How does one work on speed in the deadlift, or in any lift in general I guess. The reason I ask is now that I've chucked the touch and go and deweighting after every rep, each one of my deadlift reps is a grind, now that I'm at 3 x 3 especially.

Will I have to incorporate some kind of Westside program (which I've been meaning to read up on)?
It need not necessarily be Westside but they use the technique which is fairly common - you can also use implements like bands to help in training. Moving a bar at a constant pace with submaximal weights generally means you aren't moving it as fast as possible (smooth acceleration not jerking). If you are limiting the speed, you are limiting the force you are generating. Speed is important. Go to my 5x5 thread and the table of contents has a "Why Acceleration is Critial" or some such. Read that link.
 
musketeer said:
Keep us posted SUperSquat!
Holy fack do my hips ever hurt like a bitch today.
The reason why I have tell the end of the month for the strength gain is my diet become even more restrictive at the point as I am getting ready for a figure comp and there is no way I will be pulling any shit tell that is over with.
My weight is actually down about 10lbs since the last time I did my 1 rep max off 225 a few months ago so I guess that is something. If my hips are cool I am going to give the DL a go on Saturday.
Going to go light on my squat session this week too and make sure I have full DL power. I actually squated pretty heavy last week got 155 for 2 reps went down for a 3rd and never made it back up.
As for that kind jump in a month yeah seems like a lot I know but I train with a guy that increases in strength in that kind of percentage so I figure if he can do it so can I ;)
 
curgeo said:
Next time I would suggest that you not warm up with such high reps in the dead. You might want to do some 45 degree hypers to get some blood flowing in the lower back, but I would peter out if I warmed up with a set of 12 with 55 percent of my 1rm.

If you feel inclined, next time do some 45 degree hypers for a set or 2.

135x3
185x1
215x1
245x1....and when you hit it try
255x1

It's up to you...I just know I would not have the energy to go that high in reps when I push for a 1rm pr.

Let us know when you blast up the 255.

I couldn't put it any better than this.

Cheers,
Scotsman
 
|3ossman said:
who the hell is supersquat musketeer?


Sorry Superqt4u2nv, I skimmed your rather compliacted name and assumed that it was 'super-squat-for-you-to-envy' that I've been abreviating to Super Squat.
 
Maybe 'super-cutie-for-you-to-envy'

I think after the 'super' the 'qt' = cutie. I only got it after you gave me the rest. Kind of like Wheel of Fortune. :)
 
Madcow2 said:
Maybe 'super-cutie-for-you-to-envy'

I think after the 'super' the 'qt' = cutie. I only got it after you gave me the rest. Kind of like Wheel of Fortune. :)

Yeah I got it, have been doing this too long when qt becomes squat...

Madcow mate, it 08:00 in the morning here. When do you sleep, you always seem to be posting!
 
I work remotely for now so I'm in front of a monitor for long periods and this is a very busy time right now. Between sessions I need an unrelated outlet so I browse the board and yeah - sleep is at a minimum and very irregular. Very frustrating lifestyle and this will be changing one way or another in the near term.
 
curgeo said:
Next time I would suggest that you not warm up with such high reps in the dead. You might want to do some 45 degree hypers to get some blood flowing in the lower back, but I would peter out if I warmed up with a set of 12 with 55 percent of my 1rm.

If you feel inclined, next time do some 45 degree hypers for a set or 2.

135x3
185x1
215x1
245x1....and when you hit it try
255x1

It's up to you...I just know I would not have the energy to go that high in reps when I push for a 1rm pr.

Let us know when you blast up the 255.

good post chuck..
my deadlift sucks right now but i dont do 135 for more than 5-8 reps
 
I told ya my 2c, stop touch-n-go deadlifting if you want to build up strength for singles... next week do 3 x 5 and pause each rep on the floor to build that strength in your weakpoint. I will be demoing the technique to my new friend I made on monday if you care to attent my seminar tickets are availible from the usual outlets.
 
Tweakle said:
I told ya my 2c, stop touch-n-go deadlifting if you want to build up strength for singles... next week do 3 x 5 and pause each rep on the floor to build that strength in your weakpoint. I will be demoing the technique to my new friend I made on monday if you care to attent my seminar tickets are availible from the usual outlets.
I am not DLing with your new groupy :p Well you dishing out DL advice to hime please advice him that the 80's called and they want there hair cut back ;)
Tweakle said:
Oh, I'll stick the camera in your face next time you max - and wear that pink warm up suit, that adds 25lbs to every lift
:lmao: I wish I could blame the last attempt on the wrong outfit. :(
 
Sometimes you psyche yourself out by concentrating too much on your rep. This is where speed work comes in. I do mine on on DE leg day, but any day not Max Effort day is OK. Just put about 60% of your one-rep max on the bar and do about 6-8 single lifts spaced 10 seconds apart. Nows the time to concentrate on your form so that you become sure of yourself and develop power. When your ready for your new PR, you've already had enough practice so just load the bar up, step in let your body take over- or as Arnold called it- your muscle memory. The sticky on The Deadlift in the Powerlifting forum is a good read, well worth your time. Good luck with your goals.
 
I figured I would do some dimel deads a couple of weeks ago. So I load up the bar with 185 and plan to do 20 real quick reps with it. Dimels are like a romanian dead but done very explosively...the bar is almost dropped to the bottom position and ballistically reversed. Anyways, I couldn't get to 15 without gasping for air.

I really REALLY need to get into shape.
 
superqt4u2nv said:
I can do 135 for 20 reps easy.
i wasnt sayng i CANT DL 135 for more than 5-8 lol im just saying its pointless lol
my dead sucks but it aint that bad LOL

nothing wrong with rep work but if going for a PR i think your best bet is to do something like chuck laid out
 
My last DL workout was:

three sets of 455 x 6 reps
one set of 315 x 21 reps

I've always liked doing the high rep stuff, even though I'm building up to a max. The pain I feel when I'm trying to lock out the last rep on the high rep set prepares me for the pain that I will feel when I'm trying to lock out 600 in a month's time. Or some shit like that!
 
455 x 6 for 3 sets was just what I happened to do last workout, I'm much stronger at max.

Can you see it now, mate?
 
Last edited:
Hey musketeer...that's funny because it's what Ben Stiller would have done in Dodgeball.....LOL
 
high rep deads aren't the safest thing for your back bro.. unless you're doing them stiff legged. too much chance of losing focus on those last reps and tweakin something

I'm not going to let you max next week babe even if you want to, I'll hide all the plates in the gym in my pants if I have to. Take a month before you try to hit a max again otherwise you end up like a certain dumb ass almost rupturing himself trying 675 every week.. lol.
 
Tweakle said:
I'm not going to let you max next week babe even if you want to, I'll hide all the plates in the gym in my pants if I have to. Take a month before you try to hit a max again otherwise you end up like a certain dumb ass almost rupturing himself trying 675 every week.. lol.
I am doing it Saturday when your not around :p
 
my gawd!! I really like it when a women actually lifts and doesn't just use the adducter/abducter machines. I wish my Georgian Peach did. Good luck on your goals Super, wish I could help you out

Whiskey
 
Whiskey said:
my gawd!! I really like it when a women actually lifts and doesn't just use the adducter/abducter machines. I wish my Georgian Peach did. Good luck on your goals Super, wish I could help you out

Whiskey
See the thread I posted last night I owned 245 ;)
 
Top Bottom