The Race to a Six-Plate Deadlift

[Jrahe42]

Yeah I keep mine in a gladware container and I keep that in a plastic bag. My gym doesn't allow chalk but they've never tried to stop me. If they did they'd get a strong bertstare and I'd click the "Ignore" button.

ha i keep mine in a plastic bag as well as a plastic container. guys at the gym see the plastic bag and our like 'nice gym bag'

[Blizzard589]

[Justin-27]

I think I'll borrow some of that thigh mass too.
Mother of pearl that guy is massive.
What's his DL?

[musicianman]

i suppose 580 and 585 are the same thing too? but oh wait if you get 585 you win the race.

It is bro! Consider it 5 pounds of progress you've made. Your fault for not commenting earlier.

DEADLIFT BRAH'S!

HIT A NEW PR! 455!!!

the plan was 405 for 3 today, but when i hit that the first rep was so easy that i decided to bump it up to 435 and go for a new PR. (just becuase of this epic thread) and i hit that! LIKE A PEANUT!

so then i went for 455, and hit that! VID COMMING SOON, GOTTA UPLOAD IT!

most i've ever tried strapless. so stoked!

Very ****ing nice my friend! See what a little deadlifting thread can do? Yes, I just took credit for your deadlift progression.

Kidding - I'm going to go for 455 next week when my new belt comes in the mail. Gotta keep up!

Ok bad news brahs. I'm a disgrace. I don't know what happened... Here were the sets:

Warmed up with some snatches with the empty barbell

Deadlifts
1x5x135
1x5x225
1x1x315
1x1x405 <--Easy but I still felt I needed another set before the big one. Belt and chalk from this point on.
1x1x455 <--Much easier than last time but still a small bit of struggle. Felt like I had another 40 lbs in me...
1x0x495 <--Came off the floor a few inches but then I got stuck. I was f*cking pissed so this happened:
1x8x405 <--Touch n go. Could've gotten 9 or 10 but form was slipping. That's a PR but I'm still pissed...
1x4x405

What did you expect pulling 405, 455, and attempting 495? You still managed 405x8 after that and pulled a PR on two sets. If you hadn't have pulled the 455, you might've gotten the 495. Great ****ing job man. You'll get it next week since you didn't fry your CNS today.

Congrats, acm807. Very well done.

I'm going to try 315 this week (Fri).

Nice!

Don't beat yourself up, breh. We all have 'those days'. 455 to 495 is a pretty big jump, by the way. Should have taken it slow.

I disagree. For me, pulling 75% of my 1RM for multiple reps STILL kills me to some extent if I attempt heavier weight. I can rep 315x12, but doing more than 315x4 or 5 will take a lot out of me and interfere with my working sets. I think he would've made it if he jumped from 405 to 495.

You know what I think? You need more weight. Nice pull!

well boys it appears that without straps, gloves, or chalk i drop off drastically.

225x10
315x4
335x3
225x8

getting there though. this challenge of ours has brought to my attention my drop in grip strength. working on that now though so watch out

Is this mixed grip? Get that chalk sock man, it will really help. Some people have sweatier palms than others and it's not fair to judge grip strength based on hand-to-barbell contact without chalk.

Im already planning my attack on 24 hr fitness to sneak in the chalk when I get back up to the heavy weights next month. Where do you buy it?

http://www.amazon.com/Super-Chalk-So.../dp/B000N2Q57C

I have that one, and it works quite well. Leaves no residue on the floor.

Thanks. Definitely thought I had it today...

Yeah regarding the high rep heavy set I did, that's why I stopped at 8. I could've gone for 9 or even 10 but I knew more form wouldn't be up to snuff since my erector spinae were just about ready to quit on the eighth rep. It's very rare that I train to failure and even more rare that I train higher reps to failure. If I don't think I can safely push the last rep out on my own then I don't do it and I have a pretty good sense of when I can't do another rep.

I'm at the stage where my spinal erectors are the strongest muscles in my body. When I fail a high-rep deadlift, it's not because of my lower back. I was doing 315x12 a few weeks ago and my back was still arched on the very last rep - it was only my hammies that couldn't pull it off the ground, and my quads that couldn't push it.

[Blizzard589]

I think I'll borrow some of that thigh mass too.
Mother of pearl that guy is massive.
What's his DL?

Matt Kroczaleski is his name. I don't know his specific lifts and I'm not sure how accurate or if this still applies but I read his total is 2551 in the 242 lb weightclass.

http://www.tmuscle.com/free_online_a...e-man-than-you

[acm807]

Very ****ing nice my friend! See what a little deadlifting thread can do? Yes, I just took credit for your deadlift progression.

Kidding - I'm going to go for 455 next week when my new belt comes in the mail. Gotta keep up!

thanks alot man! and to be 100% honest, i wouldnt have tried 455 without straps in a very long long long time without this thread. so i do owe you sir. reppin ya on the recharge forsure for this epic 5 star thread.


and good luck on the 455 next week!

[Ironlife]

Living in Aus, i miss out on the night posts and there was over 1.5 pages!!!

- Nice Pull acm thats insane
- Bliz 405 x 8?? you have 645 in you man.
- L best of luck for 3 plates
- Jrahe next session smash prs, but without injury.

[Blizzard589]

What did you expect pulling 405, 455, and attempting 495? You still managed 405x8 after that and pulled a PR on two sets. If you hadn't have pulled the 455, you might've gotten the 495. Great ****ing job man. You'll get it next week since you didn't fry your CNS today.


I'm at the stage where my spinal erectors are the strongest muscles in my body. When I fail a high-rep deadlift, it's not because of my lower back. I was doing 315x12 a few weeks ago and my back was still arched on the very last rep - it was only my hammies that couldn't pull it off the ground, and my quads that couldn't push it.

Wait where were the two sets I PRed on? I only got 1 PR (405x8)... Anyways, idk about that. I have tried to make huge leaps like that and my body just doesn't feel ready to lift the maximal weight yet no matter how much/little lightweight warm-up I do. I was considering going for 475 before I even tried 495. Next time I'll try it like you say and see what happens. How do you go about frying your CNS? I don't think I'll be ready to pull that next week. I'm gonna go for a triple with 455.

My thighs are way ahead of my spinal erectors, man. While I certainly feel the lift in my glutes, hammies, and quads during the lift, the next day my lower back is the most sore out of everything and sometimes its the only thing that's sore. Maybe I'm doing it wrong... I'll def get a vid that works next time.

PS I called up my cameraman and he said that my camera actually died as he started recording but he didnt want to piss me off any more than I already was. I hadn't even thought to watch it until I tried to upload it. Didn't bother me so much since I'm cooled off now and determined to cause some destruction next time.

[musicianman]

thanks alot man! and to be 100% honest, i wouldnt have tried 455 without straps in a very long long long time without this thread. so i do owe you sir. reppin ya on the recharge forsure for this epic 5 star thread.


and good luck on the 455 next week!

I'm lucky that I didn't have access to straps when I started deadlifting - I remember my callouses would rip off on a weekly basis and leave raw skin exposed and sometimes bleeding, but I always pushed through it with my deadlifts. Never used chalk until recently, either. It's definitely paid off. None of my lifts are limited by my grip anymore, and it's a great feeling. I can do a one-handed deadhang for 30+ seconds now.

Living in Aus, i miss out on the night posts and there was over 1.5 pages!!!

- Nice Pull acm thats insane
- Bliz 405 x 8?? you have 645 in you man.
- L best of luck for 3 plates
- Jrahe next session smash prs, but without injury.

Wtf, I don't get a personalized note?

Wait where were the two sets I PRed on? I only got 1 PR (405x8)... Anyways, idk about that. I have tried to make huge leaps like that and my body just doesn't feel ready to lift the maximal weight yet no matter how much/little lightweight warm-up I do. I was considering going for 475 before I even tried 495. Next time I'll try it like you say and see what happens. How do you go about frying your CNS? I don't think I'll be ready to pull that next week. I'm gonna go for a triple with 455.

My thighs are way ahead of my spinal erectors, man. While I certainly feel the lift in my glutes, hammies, and quads during the lift, the next day my lower back is the most sore out of everything and sometimes its the only thing that's sore. Maybe I'm doing it wrong... I'll def get a vid that works next time.

PS I called up my cameraman and he said that my camera actually died as he started recording but he didnt want to piss me off any more than I already was. I hadn't even thought to watch it until I tried to upload it. Didn't bother me so much since I'm cooled off now and determined to cause some destruction next time.

Ohh, I thought 455 was a PR. I was confusing you with acm, I think. If you pulled 455, you exhausted yourself. Judging from the 405x8 (and you having more in you), I think you would've gotten the 495 had you skipped the 455.

In my case: I have to lift everyday for about 20 days, squat 4x/week, lift very heavy, and do all my normal routines to fry my CNS. I wanted to see what my body could take before college ended, so I gave myself three weeks to go all out on a Smolov squatting cycle WHILE doing everything else I normally did. My squat jumped 25 pounds after I took a week off, but on the last day of my training cycle I found myself unable to bench more than 185x5 on a chest day when I was "fresh." 185x11 is my PR.

I've always had an exceptionally strong core, relative to my other body parts. Recently I had two people stand on me while I was doing a plank (a total of 330 pounds), and I held it for 10 seconds. I can do dragonflags, supermans with nothing but my fingertips and toes touching the ground while I'm fulling extended, and a few other things that most people can't do. I say that not to sound egotistical - my legs, until recently, were far behind everything else. The training I've been doing has made them catch up, but part of the reason they did was because I was able to overload them with deadlifts. If you look at my 425x1 video on the first page, there is virtually zero leg drive.

You'll probably get 495 next time, good luck.

[Ironlife]

Wtf, I don't get a personalized note?
.

LULz, you mad brah?

You didnt do anything lol put a vid of your 645 deadlift and then youl get a -note.

[musicianman]

LULz, you mad brah?

You didnt do anything lol put a vid of your 645 deadlift and then youl get a -note.

WTF 645? I thought we said six plates, not 6.7222222222 plates.

Mother ****er!

[Ironlife]

WTF 645? I thought we said six plates, not 6.7222222222 plates.

Mother ****er!

you americans and your lbs.. i have to deal with KGs all the time at work and when i see boxs with 30kg i always do a quick conversion to see how much it weighs in lbs.. i love lbs better.

[musicianman]

you americans and your lbs.. i have to deal with KGs all the time at work and when i see boxs with 30kg i always do a quick conversion to see how much it weighs in lbs.. i love lbs better.

2.2 mother****er!

Okay, I'm done with the Samuel Jackson impressions that no one is picking up on.

[Ironlife]

Since you said 5lb either way isnt much on the deads, can u make mine 425, so i can be even with yours son? lol jk

[musicianman]

Since you said 5lb either way isnt much on the deads, can u make mine 425, so i can be even with yours son? lol jk

Only if I can make mine 430. Deal?

[Blizzard589]

Ohh, I thought 455 was a PR. I was confusing you with acm, I think. If you pulled 455, you exhausted yourself. Judging from the 405x8 (and you having more in you), I think you would've gotten the 495 had you skipped the 455.

In my case: I have to lift everyday for about 20 days, squat 4x/week, lift very heavy, and do all my normal routines to fry my CNS. I wanted to see what my body could take before college ended, so I gave myself three weeks to go all out on a Smolov squatting cycle WHILE doing everything else I normally did. My squat jumped 25 pounds after I took a week off, but on the last day of my training cycle I found myself unable to bench more than 185x5 on a chest day when I was "fresh." 185x11 is my PR.

I've always had an exceptionally strong core, relative to my other body parts. Recently I had two people stand on me while I was doing a plank (a total of 330 pounds), and I held it for 10 seconds. I can do dragonflags, supermans with nothing but my fingertips and toes touching the ground while I'm fulling extended, and a few other things that most people can't do. I say that not to sound egotistical - my legs, until recently, were far behind everything else. The training I've been doing has made them catch up, but part of the reason they did was because I was able to overload them with deadlifts. If you look at my 425x1 video on the first page, there is virtually zero leg drive.

You'll probably get 495 next time, good luck.

Yeah my tested 1RM was and (sadly) still is 465...

That sounds like 20 days of death. I doubt I could put myself through something like that. Do you think it was worth it?

How did you build up core strength like that? I guess my core strength used to be sh*t compared to yours before because after I started doing front squats, squat partials, and Oly lifts (particularly 1 arm DB snatches) I noticed a definite increase. I can do dragonflags now but the superman thing you described seems almost impossible to me still. My strong legs are from years of Tae Kwon Do, running track, and pretending to be a ninja (aka parkour).

[Ironlife]

Only if I can make mine 430. Deal?

[vsvs]

quick update. weighed 183.2lb this morning.
pulled 510x3 conventional. chalk + belt

[Ironlife]

quick update. weighed 183.2lb this morning.
pulled 510x3 conventional. chalk + belt

WOw just..wow.

[musicianman]

Yeah my tested 1RM was and (sadly) still is 465...

That sounds like 20 days of death. I doubt I could put myself through something like that. Do you think it was worth it?

How did you build up core strength like that? I guess my core strength used to be sh*t compared to yours before because after I started doing front squats, squat partials, and Oly lifts (particularly 1 arm DB snatches) I noticed a definite increase. I can do dragonflags now but the superman thing you described seems almost impossible to me still. My strong legs are from years of Tae Kwon Do, running track, and pretending to be a ninja (aka parkour).

It was absolutely worth it. I enjoyed it, and after the first week was over I was hardly feeling any soreness at all. On week 2, I did 10 sets of 3 with 265 squatting - something that was my 1RM three weeks before that. The day AFTER the 10x3x265, I did 4x9x245. The day after that I did deadlifts, benching, and everything else I could put my hands on since it was my last day lifting at college. I found that all of my lifts, despite me being relatively fresh, went down.

The thing about "overtraining": I think it only helps when you specialize. If I had've tried to make my bench, squats, deadlifts and overhead presses fly up in two weeks, I would've failed and ended up with an injury.

I'm going to be honest: my core might be similar to how other people's calves and forearms are. It might be genetics, with whatever I've been doing only contributing to the advantage.

With that said, I started taking martial arts at the age of 7. It wasn't anything serious until later on, but I remember doing abs every night before I went to bed throughout my entire Junior year (before I started lifting). As far back as 7th grade, I would lie in my bed and try to hold a front plank for 5 minutes. By october '08, I had nothing but a relatively large chest (compared to my 140 pound frame) and decent ab genetics/strength. I ignored all ab isolation work throughout most of college, but started treating it seriously again in February.

I think one of the best things for abs is abandoning traditional crunches and variations of them as a mainstay of your routine. They tend to work the hip flexors more than the abs themselves, and should probably only be used after doing other abdominal work. Reverse incline crunches, hanging leg raises, weighted planks and incline crunches with a partner giving you maximal resistance on the eccentric portion are all that you really need, IMO. Deadlifts and squats probably add more isometric strength, though.

quick update. weighed 183.2lb this morning.
pulled 510x3 conventional. chalk + belt

Canadian and Asian, does not count.





















Strong lift bro.

[Quelly]

would love to hit 6 plates by years end....can it happen? We'll find out!

[Justin-27]

quick update. weighed 183.2lb this morning.
pulled 510x3 conventional. chalk + belt

Brutal.

would love to hit 6 plates by years end....can it happen? We'll find out!

Damn fine pull ther.

I have actually never tried Sumo.

[musicianman]

would love to hit 6 plates by years end....can it happen? We'll find out!

**** man! Nice pull.

How do you find sumo compares to conventional? I've never tried it... Would someone who's posterior-chain-dominant, rather than leg dominant, probably find it easier?

I'll update the original post at the end of the week, since people keep joining.

Random:
See the new picture I uploaded with the smiley face? I accidentally left the tip of my dick uncropped, and three gay guys sent me a message within five minutes of me uploading it. ROFL.

[Justin-27]

Yeah, from what I've heard on sumos, they are vastly more glute/hips/hammies than conv DL's. Maybe us sucky floor drivers should give em a go.

[Quelly]

there is still plenty of lumbar in a sumo pull, you get more adductor, hamstring, and glute out of them, it helps people who don't have the best leverages for conventional get into a better pulling position. I think it is also safer, you can keep your lumbar in extension more easily pulling sumo. However, for some people, a conventional deadlift fits their leverages better.

[musicianman]

Yeah, from what I've heard on sumos, they are vastly more glute/hips/hammies than conv DL's. Maybe us sucky floor drivers should give em a go.

Yeah... I feel like my legs are hardly doing anything besides trying not to buckle when I deadlift. Tomorrow I might fool around with 315 on sumo and see how it feels, and maybe pull more if I like it.

there is still plenty of lumbar in a sumo pull, you get more adductor, hamstring, and glute out of them, it helps people who don't have the best leverages for conventional get into a better pulling position. I think it is also safer, you can keep your lumbar in extension more easily pulling sumo. However, for some people, a conventional deadlift fits their leverages better.

Good to know. Those are my dominant muscles, so I think it's worth giving a shot.

[Quelly]

dont be surprised if you lose a lot of poundage switching initially. Also, for the taller guys with longer legs, definitely try sumo, unless your arms are also really long. If you have issue with pulling speed from the floor, I'd really suggest doing some speed pulls with about 55-60% of your 1RM, once those get really fast add bands or chains. I used to get stuck right on the floor, if I got it off the floor, it was a good lift. Once I started doing speed work I added a good 20lbs to my deadlift over the course of 6 months, now I get stuck just above the knee.

[Justin-27]

there is still plenty of lumbar in a sumo pull, you get more adductor, hamstring, and glute out of them, it helps people who don't have the best leverages for conventional get into a better pulling position. I think it is also safer, you can keep your lumbar in extension more easily pulling sumo. However, for some people, a conventional deadlift fits their leverages better.

Thanks for the info on them. Im sure there is a benefit to cycling them in even if one stays conventional as main movement. I do have long arms and have always been a decent conv deadlifter, but also have typical 6'3" long legs.

I'll see how they feel for a few sets tomorrow. Plan on front squats and 1 plate deficit speed deads originally, so I can just add the sumos in at end for a few light sets.

[musicianman]

dont be surprised if you lose a lot of poundage switching initially. Also, for the taller guys with longer legs, definitely try sumo, unless your arms are also really long. If you have issue with pulling speed from the floor, I'd really suggest doing some speed pulls with about 55-60% of your 1RM, once those get really fast add bands or chains. I used to get stuck right on the floor, if I got it off the floor, it was a good lift. Once I started doing speed work I added a good 20lbs to my deadlift over the course of 6 months, now I get stuck just above the knee.

Hmm. Speed training seems to have a lot of uses all around. Maybe I'll figure out a way to fit jump squats, speed deadlifts and speed benching in on my routine so that they'll be separated by a few days from the main days those lifts are performed on.

^phew, that sentence construction sucked.

I hear 8 sets of 3 is usually a good thing to aim for with speed training?

[Ironlife]

would love to hit 6 plates by years end....can it happen? We'll find out!

Your built solid man,
heavy heavy pull/