Hi guys an thx in advance for participating!
I am creating this post to get an idea from more advanced lifters if what I am doing is ok and should stick with it or not.
Lets see> I am 24 yrs old at 177cm/77kg or 5ft9+ at 170-175lbs.
I have been working out for about 6 months now , and I am curious about my DL progression is it normal/good/bad for a natural lifter(btw not hating the ones that use roids, If I had the $$ I would be full of T and stuff as well ) .
Now in this 6 months I DL for about 10 -12 times like 1ce every 1-2 weeks when I first tried DL my PR was 140KG/315lbs for 1rep now after 10-12 DL sessions I just hit today (with straps /no belt ) 170KG/375lbs for 1 PR at 77kg/170lbs BW at abut 15% BF and 177cm/5ft9+ tall.
What do you think is this a good progression should I stick with what I am doing ? what about you do you remember when you 1st DL how much did you improved in lets say 1year of training?
Thanks again, looking forward for your contributions to this post!
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Thread: Deadlift Progression opinions ?
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02-12-2014, 08:36 AM #1
Deadlift Progression opinions ?
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02-12-2014, 08:42 AM #2
If you're making steady progress, then keep doing what you're doing. Personally, my deadlift increased faster in the first six months, but I also started out much lower, around 185 lb for a 1RM.
Also, you asked if what you're doing is okay, but you didn't actually tell us what your deadlift routine is, other than being every 1-2 weeks.1097 @ 161: http://youtu.be/zc9PkemUmHs
Meet PRs: 408/215/485
Gym PRs: 419/220/507
www.youtube.com/user/tonenotbulk
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02-12-2014, 08:47 AM #3
SRY my bad so I DL about once a week or two usually on BACK-day and it is something like 1st warm-up 10 reps 2nd 8 reps / 3rd and forth set for 2-4reps (increasing the weight proportionally of course and resting whatever I feel I need 2-5+ minutes)and then I try singles , and sometimes I finish with one last set of + 8-10 reps (with 2 plates on each side focusing on holding the bar while up for several 5+ seconds to improve grip). After DL I just do bodybuilding stuff for back , you know rows/pullups/chin-ups/pulldowns/T-BAR ETC.
So basically , to sum it up , in 10+DL sessions I went from 140KG to 170KG +30KG at 77KG BW.
That's 2x BW + 16 more kg.
(PS before I went to the gym I used to have a physical job in constructions for a while probably that's why I 1st DL 140KG since I was sort of used to pick stuff from the floor)Last edited by Jyku; 02-12-2014 at 09:34 AM.
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02-12-2014, 01:22 PM #4
You're a little taller and thinner than I am but fairly similar. I used to work out in highschool but then I got fat and lazy. I started seriously (as in well researched) working out about 7 months ago and I have had similar progression. There are a few guys who also deadlift in my gym at similar weight but they let their low back round pretty bad. I think from the 300-450ish range you can still feel you are progressing and get away with poor form without immediately hurting yourself, which leads me to my question. Having only 10+ DL workouts, how is your form? If you have good form and you've added 60lbs to your PR then you're probably doing pretty well. If you have crap form and you just wanted it more that day to get a new PR you aren't doing yourself any long term favors.
Recreational lifter, 5'8" @ 191lbs. Best gym lifts 385/260/405
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02-12-2014, 01:53 PM #5
Well the problem is at my syssy gym in 6 months , I only saw once another guy DL he seemd pro (posing dropping his pants and stuff ) quite massive and he was doing 180kg/4plates for 5reps , therefore I cant compare or ask for advice since nobody does DL this is why I have to use the internet ....
As far as I can tell I should have decent form , I first watched all of Elliot Hulse videos on DL form on youtube, before starting and in my 10-12 DL sessions
I never felt any sort of discomfort/pain in my back just some soreness but that's probably because after DL I workout Back day 1-2hours bodybuilding stuff
Also I did not felt the need to use a belt so far , Today I used straps for the 1st time ( btw I could not believe that with straps I was able to do 17 pull-ups 7+ than I can without straps-10 lol). So I would say I should have a good decent form since I don't feel any discomfort in my back . The only weird thing I feel sometimes is like rigid and stiffness/lack of flexibility, mobility in my hips /butt/ankles , when I deadlift or squat.
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02-12-2014, 02:01 PM #6
The similarities continue. Mark Bell also has some good stuff on Dead Lifting via youtube. For mobility issues I've found Kelley Starrett to have a lot of good information I even picked up his book from amazon for about $30 and found it super useful. That being said, if you can continue to progress with good form you're doing well.
Recreational lifter, 5'8" @ 191lbs. Best gym lifts 385/260/405
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02-12-2014, 03:25 PM #7
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02-13-2014, 12:30 AM #8
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02-13-2014, 06:49 AM #9
In responce to progression -in 2011 I started deadlifting at around a fat 240 and like u PRed at 315 I cycled through light medium and heavy days with random percentages and reps I made up myself and 8 weeks later pulled 365 then 8 weeks later 405 then 8 weeks later no progress. Now I look back now and cringe at my form how I didn't hurt myself at that point I have no idea.
Didn't really train throughout 2012. Started back 2013 (hurt myself deadlifting working on form imagine that) started back in july being super strict on form and working up 10lbs a workout on a 5x5. First time I maxed 365. 8 weeks later 405 8 weeks later 425 had working sets of around 355 and started missing reps switched to 5/3/1 and hit 455 at the end of december . form now is better on max reps than they used to be on working sets.
I know my bodyweight is higher than yours but that was my progressionLast edited by justinvb_657; 02-13-2014 at 06:57 AM.
Current -365/300/495
Goals 2015- 405/340/550
Heaviest Weight - 310
Current - 207
"I do today what others wont so tomorrow I can do what others cant"
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02-13-2014, 09:26 PM #10
Try Wendler's 5/3/1 its a solid program for strength gains, especially on deadlift. You're forcing yourself to increase the weight every cycle, and rep ranges are constantly being changed so you in theory should not plateau. Just my 2 cents.
Deadlift: 510 lbs
Squat: 425 lbs
Bench: 325 lbs
Used to wrestle in college but got too many concussions. Now I just lift weights cause I can.
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02-13-2014, 09:31 PM #11
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02-14-2014, 04:15 AM #12
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02-14-2014, 04:46 AM #13
He's saying your not on a cookie cutter proven program that has laid out linear progression that most newbs and intermediates need. I did 5x5 untill I stalled then moved to 5/3/1 and don't see an end insight on 5/3/1
Current -365/300/495
Goals 2015- 405/340/550
Heaviest Weight - 310
Current - 207
"I do today what others wont so tomorrow I can do what others cant"
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02-15-2014, 05:46 AM #14
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02-15-2014, 06:25 AM #15
I remember I pulled 3 plates very shortly after I started lifting, don't remember exactly but it was definitely less than 6 months and I weighed around 150 lbs that time. However my progress slowed a lot since then, expect your deadlift to rise slower now. Also it has no point to compare your lifts and progression to other people. Absolutely no point and a bit of a worthless thread, no offence.
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02-15-2014, 06:32 AM #16
NONE taken and THX for participating but I beg to differ , I want to compare results of similar people to check learn and improve myself , if you don't compare /ask I don't think/know how you can learn and better yourself , know what to expect as a natural lifter and if those expectations are not met than it is an indicator to change something up. In my honest opinion I think this is a post that could help other beginners too, besides myself.
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