It it possible to increase 200lbs on deads in 10 months?

[Yarg!]

Naturally? Provided, I eat tons of calories (the good kind) and protein, get adequate rest, etc. etc. I haven't lifted in over a year, but I recently made a bet with a friend that I would be able to deadlift 500lbs by March 2011, 10 months or so from now. I have not posted on EF in years, until the other day I remembered that I still have a membership here and that the posters here helped me TONs in the past, and gave me so much advice when I was just starting. I joined this forum when I was 16 and you guys started me off back in the day. So I need your help again broskis. Here are my current stats out of shape stats:

5'9, around
170lbs

Bench press: 165 x8 (probably a 190 max 1rm)
Deadlift: 305x 1-2
Squats: 225x 1

So is it a possible goal for me to get a 500lb 1rm in 10 months? Thanks guys.

 

[Tblock1]

Easy bro. I've been deadlifting for about 9 months now, and have gotten to 445 at 17 years old. I can proly do 465x1 right now. I jsut use a simple progression. Here's last workout for deadlifts:

Deadlift
1x5x135
1x5x225
1x3x275
1x3x315
1x1x365
1x5x405 BIG PR (belt)

Then next week I will do 410x5. Just 1 set of 5 adding 5 pounds a week. Haven't stalled yet. To get to 500 though you will have to do lots of assistance work and such, keep the squats going up too. BTW, I started at a 305x1 deadlift the first time I deadlifted myself

Here's a video for the hell of it hahaha:



Really important though: Before you took that year break, what were your maxes?

 

[Tblock1]

not easy, but maybe possible if your a beginner and start out pretty weak, going from 110-310 is one thing but if your already strong and already been lifting a while then going from 300+ to 500+ is very differant

Yeah it will be way easier if he was already strong before, I'm assuming he lifted more than 305x1 before so muscle memory should bring it back quick.

 

[ExtraMile]

not easy, but maybe possible if your a beginner and start out pretty weak, going from 110-310 is one thing but if your already strong and already been lifting a while then going from 300+ to 500+ is very differant

EDIT: sorry skimmed through your first post didnt realise you already put about your liftin stats and stuff, if you havnt lifted in a year (assuming you lifted befor and were stronger) and you got 305 then with some muscle memory then maybe yeah you could bounce back up 200lbs, only way to know is to try it

 

[JDid23]

Naturally? Provided, I eat tons of calories (the good kind) and protein, get adequate rest, etc. etc. I haven't lifted in over a year, but I recently made a bet with a friend that I would be able to deadlift 500lbs by March 2011, 10 months or so from now. I have not posted on EF in years, until the other day I remembered that I still have a membership here and that the posters here helped me TONs in the past, and gave me so much advice when I was just starting. I joined this forum when I was 16 and you guys started me off back in the day. So I need your help again broskis. Here are my current stats out of shape stats:

5'9, around
170lbs

Bench press: 165 x8 (probably a 190 max 1rm)
Deadlift: 305x 1-2
Squats: 225x 1

So is it a possible goal for me to get a 500lb 1rm in 10 months? Thanks guys.

What's your old deadlift max? You should make a log to keep up with progression so people can help you out- 500 lbs is no joke

I really agree with Tblock- you're going to need to do a good amount of assistance work for your deadlift- pullthroughs, hypers, GHRs, Abs are all good...... once you find your sticking point that is holding you back, hit it with the necessary exercises.

 

[b fold the truth]

I don't see any reason why you can pull 500 lbs in a year. If I were in your situation, I could do it.

TacoDrol is the way.

 

[Yarg!]

Easy bro. I've been deadlifting for about 9 months now, and have gotten to 445 at 17 years old. I can proly do 465x1 right now. I jsut use a simple progression. Here's last workout for deadlifts:

Deadlift
1x5x135
1x5x225
1x3x275
1x3x315
1x1x365
1x5x405 BIG PR (belt)

Then next week I will do 410x5. Just 1 set of 5 adding 5 pounds a week. Haven't stalled yet. To get to 500 though you will have to do lots of assistance work and such, keep the squats going up too. BTW, I started at a 305x1 deadlift the first time I deadlifted myself

Here's a video for the hell of it hahaha:



Really important though: Before you took that year break, what were your maxes?

Hey thanks for the advice man. I agree on the assistance work and I am squatting twice a week right now as well as doing hamstring work 2x a week and core work 3x. I am basically lifting m/w/f with m and f squat days and wed a deadlift day and an ab exercise in each of those days (decline situps for monday,turkish getups for wed and leg raises for friday). My old maxes were more or less the same with only about 20lbs difference, the only exception was that I was about 15lbs ligter at 155lbs. I believe I maxed out at deadlift at 315lbs for 1-2 at 157 lbs about a year ago and a half ago. I kept quite a bit of strength because I kept and active lift style with Brazilian JiuJitsu. I wasn't totally sedentary as well since I did pull ups, ran alot and did dips and body weight stuff like burpess as part of conditioning for BJJ. My grip strength is actually a lot stronger than it was a year and a half ago just from all the towel pullups that I did for BJJ.

 

[ExtraMile]

talking about assistance work, your right squats are great assistance for deads and so is hamstring work (although try not to do only variations of leg curls) ab work is great too so sounds like your doing well. Dont forget to keep your upper back strong though it will help with your lockout strength. Make sure your technique is good too.

 

[Jocques Straap]

IMHO those where shit pulls in that video.

 

[Tblock1]

IMHO those where shit pulls in that video.

I know. It was my first time going over 380 so my technique was not great. I improved it a lot my following some suggestion given to me though:

1. Get back more and a little lower
2. Take a huge breath to tighten yourself up before the pull
3. Don't jerk the weight

But honestly no one has perfect deadlift form and I got the weight up fine it would pass in comp so I don't care. As long as my low back doesn't round anymore like it does in that video, I'm fine with my form.

 

[Yarg!]

bad news bros: I did heavy squats and SLDLs on Tuesday and today I decided to deadlift, heavy. BIG MISTAKE. Since I just getting back into things I should have taken a much longer break between SLDLs and regular deads as well as squats. I went into the gym with a sore back and sore ham strings (this should be a warning sign enough), but I decided to try and push through it. I warmed up about 10 minutes and stretched the lower back thoroughly. I decided to start with deads :
135x10
225x7
then I jumped into a working set of 285 x5
on the 4th rep, I knew my back was starting to get rounded and on the ascent, *RIP*, I felt something tear in my lower back and I just stopped the set. Now my back is super sore and I know I've pulled something. When I bend forward it's really tight right now and I can't pick anything up off the floor without squating down. I am now lying in bed with 2 ice packs underneath my back. I guess I'll be out for a week or so. I was being a retard and I should have did more warm up sets as well, not have overestimated myself, and should have worn proper foot wear. I totally forgot that you needed to have flat soles to deadlift or squat and I was wearing my stupid runners so I guess the load was improperly balanced. Regardless, you live and learn and I will be more careful from now on. Shitty delay to start off my new program though. Ugh...

 

[joe d]

big gains come a lot easier when your young. how old are you?

 

[Yarg!]

big gains come a lot easier when your young. how old are you?

I am 23 right now.

 

[Tblock1]

bad news bros: I did heavy squats and SLDLs on Tuesday and today I decided to deadlift, heavy. BIG MISTAKE. Since I just getting back into things I should have taken a much longer break between SLDLs and regular deads as well as squats. I went into the gym with a sore back and sore ham strings (this should be a warning sign enough), but I decided to try and push through it. I warmed up about 10 minutes and stretched the lower back thoroughly. I decided to start with deads :
135x10
225x7
then I jumped into a working set of 285 x5
on the 4th rep, I knew my back was starting to get rounded and on the ascent, *RIP*, I felt something tear in my lower back and I just stopped the set. Now my back is super sore and I know I've pulled something. When I bend forward it's really tight right now and I can't pick anything up off the floor without squating down. I am now lying in bed with 2 ice packs underneath my back. I guess I'll be out for a week or so. I was being a retard and I should have did more warm up sets as well, not have overestimated myself, and should have worn proper foot wear. I totally forgot that you needed to have flat soles to deadlift or squat and I was wearing my stupid runners so I guess the load was improperly balanced. Regardless, you live and learn and I will be more careful from now on. Shitty delay to start off my new program though. Ugh...

Take a video of your form and post it up man. I would also invest in a good powerlifting belt to wear on your top sets too. In addition, do dynamic warmups before sets. Stay strong and get well soon.Do you use mixed grip or double overhand?

 

[twenty47]

like people have said. it all depends on where you were at before and how weak you are right now. i tore up my shoulder and was out for 8 months and when i came back i couldnt bench 225 once. was up to like 285-290 in like 6 weeks.

 

[Yarg!]

Take a video of your form and post it up man. I would also invest in a good powerlifting belt to wear on your top sets too. In addition, do dynamic warmups before sets. Stay strong and get well soon.Do you use mixed grip or double overhand?

I will once I am recovered. Question: has any of you ever pulled your back doing deads or lifting anything heavy? How long were you out for? And was it just the usual RICE that made it better?

 

[twenty47]

I will once I am recovered. Question: has any of you ever pulled your back doing deads or lifting anything heavy? How long were you out for? And was it just the usual RICE that made it better?

dude you are young and you think every injury is just recovery time. when you get into big weights and you really fuck up you can alter the rest of your life.. might be a small bother to something that pains you day to day.

 

[joe d]

your goal is reachable. you have to figure out how to work your back though. wasting deads on hams is exactly that. do atg squats, leg curls, and even some lunges here and there. save deads or your back and make sure you are doing them right.

 

[ExtraMile]

I know. It was my first time going over 380 so my technique was not great. I improved it a lot my following some suggestion given to me though:

1. Get back more and a little lower
2. Take a huge breath to tighten yourself up before the pull
3. Don't jerk the weight

But honestly no one has perfect deadlift form and I got the weight up fine it would pass in comp so I don't care. As long as my low back doesn't round anymore like it does in that video, I'm fine with my form.

dont wanna split hairs and it might look differant in real life but form the angle of the video it looked like some of the reps wernt quite locked out so they wouldnt pass in a competition...

 

[jesse_01]

I think its possible also. Run a 5x5, 5x3 program and easily gain 200lbs to dl in 10 months imo. You could always cheat with a beast cycle and go up 50-80lbs in 4 weeks .

 

[Hellawulf]

Started 3 months ago again in the gym, dead was 315x5, now its 415x5 max... in 10 months I fully expect to get to 500, even with me cutting now... its possible.. good luck!

 

[Yarg!]

Started 3 months ago again in the gym, dead was 315x5, now its 415x5 max... in 10 months I fully expect to get to 500, even with me cutting now... its possible.. good luck!

Are you on a cycle right now?