I posted today's top set on ******** and ended up challenging my brother to race to 500. He's been lifting for years, is 6 ft tall, weighs 200 lbs, and is already at 475. But he's a hardgainer and uses himself as an example that even the scrawny kids can get jacked.
I'm only at 455 and much lighter but I've always had an easier time with strength. I think I've got a shot unless he's got it in him already just a taper away. We are both adults living in separate states. Nothing serious.
Should I focus on deadlift over squats and actually try to win? it's a fun way to push myself on one lift maybe. I usually do squats every 4 days (3 on one off legs/push/pull) and deadlift is every 8 days on pull day. I do RDL every other squat day. Deadlift is limited at lockout. Maybe trade one squat day for a deadlift form day or rack pulls to get some extra lockout work?
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Thread: Racing my brother to pull 500
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11-10-2019, 12:36 PM #1
Racing my brother to pull 500
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-10-2019, 01:33 PM #2
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11-10-2019, 01:52 PM #32022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-10-2019, 01:58 PM #4
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11-11-2019, 03:00 AM #5
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11-12-2019, 03:10 PM #6
Squats have a good bit of carryover to DLs so I wouldn’t abandon training them and trying to progress them. Use the friendly competition to push yourself on DLs and RDLs. That said If you really just want to win, you could try running a DL specific program like Mag Ort etc. otherwise lots of good programming out there that will work. I got to 500 running my own self programming. Once your are pulling 455x4-5 reps you should be really close to being able to pull 500.
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11-13-2019, 12:23 PM #7
Not gonna abandon squats. I've seen several anecdotes online about low squats holding back a good deadlift. But I do want to add another deadlift variation, so I'm adding a variation on one squat day. I'll still do a lighter squat afterwards that day, and I still have split squats on one of my push days.
Doubles: I just a few weeks ago "discovered" how awesome doubles by accident. Can still pull at high intensity, and the first pull kinda greases the groove for the second. Feels good.
Woolam rows: not sure about those. They look a bit weird. Might give em a try at some point.
Rack pulls:
The internet seems split on these. Half claiming they are great for lockout and half claiming it's always either a setup issue or starting too fast.
I gave em a try yesterday from the knees. Legs were still insanely sore from deadlifts on Sunday, and rack pulls took out the initial leg drive so I was able to get a good workout in. Was my first time trying them so stuck to 75% if deadlift 1rm for 5s. Was pretty hard, but of course I was still a little beat up.
I think I have a tendency to want to push my hips in without letting the bar come up, hence rounding my back, and I think the rack pulls may help get me used to chest up with heavier weights. However, I may want to do a form day where I use moderate weight, pause at the knee, and then use my hips to drive the weight up. Maybe doubles at ~80% with the first rep paused...?2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-13-2019, 12:44 PM #8
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11-13-2019, 06:08 PM #9
You're pretty close... If you really want to win this race I would highly recommend upping your calories to a point where you're gaining weight.
I was hovering around a 455 pound pull and not making a lot of progress on it until I started eating more recently. Pulled 475x5 earlier this week with decent bar speed earlier this week.
I'm going to go for it sometime towards the end of December.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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11-13-2019, 07:25 PM #10
Rack pulls right below the knee and about 100lb more than your max dead SHOULD help lockout. It won't do much from the start of the lift though.
I'm not saying OP should do them, I'm just saying my lockout has always been overly stronger because I trained with heavier weights at lockout, if I can get a weight passed mid-shins then no question I'll lockout strong without any muscle twichy shakiness.
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11-13-2019, 07:42 PM #11
I'm already on a slow bulk, aiming for ~1/2 lb per week. I don't understand how you can do so many reps so close to your max. I'm the exact opposite. But I really only do low rep deadlifts (singles and doubles) or high rep RDL. Maybe just a little more volume from the floor for a while will do it.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-14-2019, 06:22 AM #12
Ah good stuff on the slow bulk. How long have you been on that and how have your lifts responded?
My sumo DL is weird. I either can't get the weight off the floor if it's just a little too heavy but I feel like I can get 5 reps with any weight I can get off the ground. Which I'm quite happy with actually because I can do a 5x5 with like 95% of 1rm. First rep is by far the hardest but I've been working on my technique.
https://youtu.be/qSzPQ7ZWDXg 475x5Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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11-14-2019, 09:17 AM #13
Wtf that looks so easy for you!
Been bulking since a few months after I started lifting. All this year, minus 9 weeks of cutting 14 lbs in May and June where all my lifts took a slight hit (10 lbs or so). Lift progression in sig, but I'm mostly doing high rep stuff now. Could maybe pull 475 well rested but don't wanna do a true 1rm yet2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-14-2019, 01:07 PM #14
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11-18-2019, 04:11 PM #152022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-18-2019, 05:02 PM #16
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12-08-2019, 12:24 PM #17
Figure I have to start doing more than doubles. I suck at higher reps (like 3). Went for triples at 405 today. Definitely at my limit. 3rd set, 2nd rep, something went wonky and I got in a weird position and lost balance. Felt like my knees locked out early and I ended up falling forward. Any ideas? Finished the last rep but I lost my groove and grip. Lowered the weight to 385 for my next set and felt fine.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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12-08-2019, 12:49 PM #18
Second rep was bad. The weight got way in front of you. First rep looked strong though.
Is there a reason you're not using straps? I probably asked before and forgot.
I sometimes won't use straps for a single but for anything more than 2 reps I'm substantially stronger with straps. You probably are too!Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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12-08-2019, 03:44 PM #19
Yeah idk what happened there. I don't use straps cuz I just haven't really needed them and haven't been lifting very long. Haven't given it serious thought. The only times grip is an issue is if I'm doing double overhand or the odd time like rep 3 there where I was really thrown off already. However, this bar I use is pretty new and has really painful knurling - good for grip but it really tears up my hands. So today I was thinking of maybe getting straps just for that.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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12-09-2019, 09:49 AM #20
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12-10-2019, 12:18 PM #21
Just wanted to share that I got that 5 plate pull for a single thus afternoon. Pretty stoked about it and it was after getting 440 for 10 earlier in the session.
Next milestone 6 plate. Maybe will never see that one.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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12-10-2019, 12:24 PM #22
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12-16-2019, 03:38 PM #232022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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12-16-2019, 04:18 PM #24
Not sure about recommendation.
New straps will grip better than worn out ones.
Just make sure you're setting them up properly. You should have 0 problem pulling weight that you're used to pulling.
Might get some hate for this but straps + chalk is miles better than just straps. Like the bars at the gyms I train at are sometimes really greasy so sometimes even with straps it slips for me.
Going back to double overhand might feel odd at first.
I hope that you get as much out of them as I do. For some reason wearing a belt to Deadlift is weaker for me than a beltless Deadlift. Different things work for different folks I guess.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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12-16-2019, 05:07 PM #252022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-16-2020, 02:22 PM #26
Was planning on a top single of 475 today. Felt kinda meh heading to the gym after a late night of bike partying. But 475 flew up so fast I decided to go for 500.
It's a struggle, a bit soft in the knees, and technically a kg bar so I'm a pound short, so the race isn't over yet.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-16-2020, 02:30 PM #27
Wanted to wait til it was solid, but couldn't help myself. Still pretty stoked at the 20 lb PR
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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02-16-2020, 03:19 PM #28
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02-16-2020, 09:41 PM #29
You must spread some Reputation around before giving it to jademonkey again
FANTASTIC! Liking the look you give the bar after you put it down, it's like you can't believe it
Have you told your brother about this one? or are you keeping progress quiet so when the time comes you can bust out a 500lb and make him weep
So often, people injure themselves the next session following getting a PR. Take it a bit easy in your next DL session
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02-16-2020, 10:13 PM #30
Hahaha yeah I was amused by the look I gave the bar lol. I told him.. told him he still has some time but not much lol. Honestly it's fine if he pops up with a video of him doing it first though.
I would've put a one pounder on there but there was no room on the bar, and I felt like it wasn't gonna be a pretty pull anyway so just as well to leave it a pound short until I get a nice clean quick lift.
I think I'll be ok for my normal stuff next workout. I have 8 days til my next deadlift session anyway.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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