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Deadlift increases?
- Thread starter Eric1987
- Start date
I guess I dont really do much stuff after I do deadlift. Nothing taxing atleast. And I'll definitely try to mix it up.
bblazer
Banned
There is your answer right there. The DL is one movement, but to get stronger at it, you have to do things that help it get stronger besides just doing that.
I can help you if you can tell me at least where you are having problems in the lift. Is it the initial 8-10 inches, the mid point or the lockout? Any chance of seeing a video (from the side) of you lifting?
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bblazer
Banned
If it is the lockout, then you need to work the top portion of the movement. Get in a squat rack and set the pins to just above knee height and pull from there. You should be able to pull about 20-30% more from that height than you can from the floor. It may feel weird at first, but make sure your back is tight and you don't jerk the bar up.
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MsBeverlyHills
New member
good mornings.
Tblock1
New member
Yeah I did this deadlift routine when I was first starting deadlifting:
Tsampa.org: Coan-Phillipi 10 Week Deadlift Routine
It includes lots of good mornings, curl grip lat pulls, and sldl's. My deadlift went up about 40 pounds within a few weeks. After that I kept good mornings in the routine but all I did was a heavy set of 5 once a week after deadlifts. Really strengthens your low back!
Should I do those before I deadlift? What day should I put those on? And do the 5x5?
Andalite
Elite Bodybuilder
I agree with you. When you do the back extensions you should focus on squeezing your ass cheeks together and work on the hips. don't think about the lower back. Focus on the hips.
Good mornings are fine and dandy but I prefer using the SSB when doing them. I haven't done these in a long time though....
I think to better answer this question about deadlifts, why don't you tell us what you have been doing so far in terms of progression? What did you start out at, how long ago and how have you managed to get to where you are right now? Also, where do you want to be in the future?
yep I squeeze my glutes and my erectors at the top, it put some size on my lower-middle back when I was constantly PR'ing them but havnt some then much lately...
I used to do "zercher" weighted back extensions, I didnt like putting a bar behind my back because it would always slip and end up on my neck bone, however you do them though getting into position is kinda awkward...
only thing was sometimes I would get terrible foot cramps during a set...
Andalite
Elite Bodybuilder
Exactly: you were able to harness the training effect correctly because you focused on your glutes thereby making it into a "hip" movement. Most people don't know how to do this which is why I am glad you brought it up.
bigdave2628
New member
Start doing rack pulls bro. Deadlift was decent then started doing rack pulls and now i can pull 935 off the floor raw.
Tblock1
New member
HOLY SHIT!!!!
Lol listen to him rack pulls and deficit deads will help a lot. IMO if you are only pulling 5x5x225 you probably don't need rack pulls yet though.
Andalite
Elite Bodybuilder
Awesome claim. Do you have any vids? 935 is quite a big number to throw around given that there are BARELY a handful that can do such a huge pull. Sorry to sound assholish, but 935 is quite a stretch.
Tblock1
New member
Yeah I was just thinking about it too, 935 raw is literally a world record, konstantinovs holds the world record for 939 raw I believe? Maybe he means off a platform though? I could believe it then.
Andalite
Elite Bodybuilder
I dunno...935 is heavy nonetheless lol....even walking it out as a squat would be a challenge!
Tblock1
New member
True! Yeah that is definitely bullshit, that would be only 4 pounds below the world record raw deadlift.
That would be sick
Andalite
Elite Bodybuilder
That wouldn't be him because his advice is BS. There is one thing which I pride myself on and that is following really good Deadlifters. And not just guys who have high numbers like KK but old time pullers like Bob Gaynor who DL'ed 672 lbs at 67 years old just a few weeks ago.
And the one thing all these good pullers have in common is that they pull often, the pull heavy and they use the deadlift as their main lift to improve the deadlift. They don't just rely on its variants.
Given that the guy above mentioned doing only rack pulls to improve his deadlift, I highly doubt it is KK.
Tblock1
New member
Guys I just figure it out. It's konstantinovs himself! He has graced our forums with his godly presence!
Seriously though kk is so awesome!
Tblock1
New member
Hold on here....he never said he only used rack pulls. He said he added rack pulls to his routine. Rack pulls and other forms of the deadlift are used by most of the best pullers in the world. That said, his claim is still bullshit unless he is kk himself.
Andalite
Elite Bodybuilder
This is what he said:
I dunno but it didn't seem to me like he was saying "Add rackpulls to your training". It seemed more like "rackpulls will save you so start doing them".
In any case....saying 935 was ridiculous if he didn't expect to get called out on that!
bblazer
Banned
I was being sarcastic...
Not to hijack this thread, but you do know of the Andy Bolton Challenge, right? There are some strongmen involved, and while I do know what some can do, I am not sure I have ever seen or heard of Pounstone pulling over 900 without straps of a hitch (the rules of the event, and they want to get people in who can do over 900 in a PL setting).
Do you know of any time he has, or of a video of him doing it?
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Andalite
Elite Bodybuilder
Yes ofcourse I know about the Bolton challenge...too bad KK has opted out of that. I can tell you though that records are going to be shattered and history will be made.
Regarding Poundstone: no. I have never heard of any such lift. I know he has 800 but that too was with a sort of hitch. I think that has been something his critics have most called him out for: hitching. I don't remember seeing a video of him doing a 900 pull without straps or anything.
bblazer
Banned
I didn't think Poundstone did it either - although we have no real confirmation he hasn't.
Thanks,
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Andalite
Elite Bodybuilder
Exactly. At the meet we'll find out...
bigdave2628
New member
Bro, i live on tulsa ok, anytime u want to come down would love to show u 935 deadlift.
bigdave2628
New member
Have a lot of people that talk a lot of shit.
What do you expect bro? A 940 pound DL Raw is world record weight. When an anonymous poster comes along and makes ridiculous claims, regular members might be a bit skeptical.
Btw, if you post a video of yourself pulling 900+ pounds raw with some sort of proof, ie a piece of paper with your EF user name, I'll give you 10,000,000 karma.
recently I read on another site that actually nobody could get hold of him to ask him, so andy bolton is going to contact and invite him personally.
JDid23
New member
even though 900+ seems very far fetched, he has been consistent with this information.
http://www.elitefitness.com/forum/w...646381-deadlifts-post8756683.html#post8756683
http://www.elitefitness.com/forum/anabolic-steroids/649662-dianabol-post8800392.html#post8800392
+ more. I would LOVE to see a vid if you wouldn't mind taking one bro.
http://www.elitefitness.com/forum/w...646381-deadlifts-post8756683.html#post8756683
http://www.elitefitness.com/forum/anabolic-steroids/649662-dianabol-post8800392.html#post8800392
+ more. I would LOVE to see a vid if you wouldn't mind taking one bro.
In both links he is talking about rack pulls, and still very big numbers none the less but 830x3 out of the rack is very differant to 930 raw from the floor...
bigdave2628
New member
Both of those times i was doing rack pulls cause i popped out my lower back doing a 865 deadlift raw from the floor 2yrs ago on stage in lexington south carolina. So i was working back into deadlifts from the floor. This saturday i pulled 935 from the floor.
bigdave2628
New member
Im not gonna post or say something i cant do. I travel all over the world doing feats of strength and i meet people all the time that r insanely strong and big that people have never heard of cause they dont care about records or competitions. Not trying to rude bro, but i dont care about the 10,000,000 karma. I lift for me and me only. I post something to help someone out. Then all the lili fellers have something to say that r small and cant lift crap.
Tblock1
New member
yeah he claims a 945 rack pull. But that was a while back. Still how fucking hard is it ti take a video and uplaod it to youtube? He said in that thread that he goes around doing strength feats, so he should have a video.
Andalite
Elite Bodybuilder
this is fine. I am well aware that there are strong people who lift weights and don't care about competitions and what not. I know they do exist because I have met a few.
However, I would like to talk about your advice to the OP. You said that he should do rack pulls. Why?
Also you should be aware that the OP has made past threads regarding his workouts. Look at what he has done and then specifically advise him. I also know the beneficial nature of rack pulls however why would the OP specifically have to do these?
bigdave2628
New member
He said he wanted to get his deadlift higher. When i cant get past a weight or number i pull were i get stuck at till that gets easy then i go back to the floor.
Andalite
Elite Bodybuilder
Yes but it would all depend on what he has been doing in the past, right?
Say for example all he has been doing is 1 top set of 5 reps. He adds 10 lbs every week.
135x5
145x5
155x5
165x5
175x5
185x5
195x5
205x5
215x5
225x5
235x5
245x5
255x5
265x5
275x5
285xFAIL
285xFAIL
If the above numbers were his work sets per week, then it would make sense why he failed at 285: he hasn't built neural adaptability for 285. That is the same reason why when you get stuck at a weight you go at it till it gets easy. That way when you put it back on the floor it is easier - simply because you have developed the neural efficiency that you need.
But in the case of the OP, who has not built an sustainable neural efficiency, doing rack pulls is not the best solution: the best solution would be increase the work done aka increase the number of work sets from 1 to 2, etc and build up that neural sustainability to the load.
Just my 2Cents...this is why I think past training history makes such a big difference.
bblazer
Banned
If I read you correctly, this is half of what I believe in. Volume is a big tool in overcoming plateaus. The other half is that I come from the school of finding the weak point in a lift and doing accessory work that is directed at that weak point. When that accessory work increases the sticking point or weak point should be diminishing.
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Andalite
Elite Bodybuilder
I TOTALLY agree with you. I love how you specified working on weak points as an "accessory" exercise. Too often people just hop around selecting weak point addresses as their primary exercise and they end up spinning their wheels. I totally get your point and I agree with you. 100%.
just wondering, you say you travel all over the world. Have you ever been to any schools in england?
JDid23
New member
Everything that is meant to assist your deadlift should come after it.
bigdave2628
New member
No bro. France, germany, budapest, ukraine, russia, guatamala, slavokia. And 30 of the states in united states. Been doing it for 11yrs
Oh, 3 years ago (may have been 4) a guy who said he competed in strongman came round to our school and harnessed himself to one of the school coaches and pulled it across the bus park. Then he did an assembly about bullying and how he got bullyed when he was a kid and got through it. He called himself Big Dave. Wasnt 6 foot though but I didnt realise you were 6 foot. Prolly 5'8 ish.
Oh for sure okay thanks that definitely makes sense. What type of routine should I do for it?
Andalite
Elite Bodybuilder
You missed picking up on something else. Those numbers weren't from one workout...it's one set a week and I listed like 10-12 weeks progression using just that one set. That is why bblazer said what he said.
