Goal: 500lb. Deadlift

[CrimsonKing]

http://www.musclemonthly.com/articles/010115/010115-tate-westside-powerlifting.htm

 

[spatts]

Yep, yep...those are standard squat day moves around our gym.

 

[The Shadow]

Anyone else who trains WSB, Project or Cornholio maybe, or any others who train in other styles, are welcome to give advice. Like I said, ALL advice is welcome. Thanks guys, and girls .

For me:

speed deads sometimes from a platforn
STRICT STRAIGHT BACK gms - Im talking 150 pounds or less
Pull thrus





these, for me, have had the best carryover for me....50 pounds in 5-6 weeks

 

[Hannibal]

I was wondering if anyone has any suggestions on training methods that will boost my deadlift to the 500 lb. mark so that I can meet my goal. Right now, I am doing box squats, pull thrus, and Bottom Position GMs to help with my deadlift strength.

Well you already have the basic movements that will increase your deadlift. And you have gotten some great advice. A couple of moves that might push you over the top are: Dimel Deadlifts, CV Deadlifts, Pin Pulls and High Pulls.

Dimel Deadlifts are done with a conventional stance. Pull the bar to a standing position, then lower the bar to just below the knees and pull back to lockout. Concentrating on rotating the hips through...really "popping" them through. Your rep range should be relatively high with light weight. Considering your strength levels I would suggest 4 sets of 15-20 with 135-185.

CV Deadlifts are done using a low cable row. Get a "D" Handle and grip it with both hands. Lean away from the machine and use the weight to counterbalance you. You should feel as though if you dont concentrate on pulling back you will fall forward. This is what makes it so effective. Once against concentrate on rotating the hips through. And 4 sets of 15-20 is a good place to start.

Pin Pulls with the pins set just below your knees. Pulling heavy singles. The only disadvantage to these is they tend to put you in some akward positions. However, there still is some direct carry over.

And High Pulls are one more exercise that you might want to try. Using relatively heavy weights with the rep range or 3-5. You can do these with an overhand grip, or for variety you could use a snatch grip.

Hope it helps...

 

[bearrito]

Wow, everyone has been very helpful. Thank you, to all of you. I think it's pretty obvious that I need to work on my core, and on my hips, and you all have given me several ways to do that. Also, thanks to everyone who gave me pointers on my form. I will keep posting on this thread with my progress. Thanks again everyone!

 

[Night Fly]

Great improvement, B!!! I'm so glad that you began training with B because he definitely knows his stuff! Are you going to be able to make it to his nationals next weekend or are you overloaded with fraternity stuff?

 

[coolcolj]

Try light and explosive jumping pulls/deadlifts. Where your feet leave the ground. Try 135-205 lbs

 

[bearrito]

working towards goal

Well, I did event training today with B Fold, so I am very sore right now. Started out the session by doing some GMs though. I did set a PR on those. I worked up to 395 for 1 rep! That beats my old PR on GMs by 100 lbs. I did 295, I think it was, for 1 rep about 5 weeks ago, so I'm happy to have added 100 lbs. since then. I did some sets of speed deads right after the GMs, but only got up to 365 for one rep on those. A 500 lb. deadlift will happen....

 

[Night Fly]

Nice job, B!!! Keep up the good work! That goal will come in no time!

 

[spatts]

100 pound PR?!? NICE....