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

[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 .