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  1. #1
    Registered User jademonkey's Avatar
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    Racing my brother to pull 500

    I posted today's top set on Facebook 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?
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  2. #2
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by jademonkey View Post
    ... ...Should I focus on deadlift over...
    How much do you want to win?
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  3. #3
    Registered User jademonkey's Avatar
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    Originally Posted by OldFartTom View Post
    How much do you want to win?
    It was just an offhand comment on Facebook so it's kinda whatever but... He's the gym rat of the family so I have kinda been low key trying to catch up lol

    On the other hand my squat is still relatively lowsy. But I can always come back to it.
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  4. #4
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    You can do it bro
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    I don't think rack pulls will help lockout because the position is different. Doubles and woolam rows will help more imo.
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    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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  7. #7
    Registered User jademonkey's Avatar
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    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...?
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  8. #8
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    Another great assistant work is the deficit deadlift. Standing on one 45lb plate is high enough.
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  9. #9
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    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 - 235x9, 250x5, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 485x2
    OHP - 145x10, 150x6, 170x 3, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  10. #10
    Registered User LWW's Avatar
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    Originally Posted by drudixon View Post
    I don't think rack pulls will help lockout because the position is different. Doubles and woolam rows will help more imo.

    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. #11
    Registered User jademonkey's Avatar
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    Originally Posted by Millz12323 View Post
    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.
    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.
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  12. #12
    Toronto Millz12323's Avatar
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    Originally Posted by jademonkey View Post
    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.
    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 475x5
    Recent best lifts
    Bench - 235x9, 250x5, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 485x2
    OHP - 145x10, 150x6, 170x 3, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  13. #13
    Registered User jademonkey's Avatar
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    Originally Posted by Millz12323 View Post
    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 475x5
    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 yet
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  14. #14
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    Originally Posted by jademonkey View Post
    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 yet
    It was much easier than I had expected which is very exciting for me. I can't say the same about my squat which has gone nowhere all year.

    Make a thread when you eventually pull that 5 plate DL !
    Recent best lifts
    Bench - 235x9, 250x5, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 485x2
    OHP - 145x10, 150x6, 170x 3, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  15. #15
    Registered User jademonkey's Avatar
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    Originally Posted by jademonkey View Post
    Could maybe pull 475 well rested but don't wanna do a true 1rm yet
    I lied. Can't help myself I like PRs too much, and it's been 2 months. Also wanted to tie my brother before visiting him this weekend. But it was a grinder.
    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  16. #16
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    Originally Posted by jademonkey View Post
    I lied. Can't help myself I like PRs too much, and it's been 2 months. Also wanted to tie my brother before visiting him this weekend. But it was a grinder.
    Congrats man! Nothing like a good pr to start your week off on the right foot
    Recent best lifts
    Bench - 235x9, 250x5, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 485x2
    OHP - 145x10, 150x6, 170x 3, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  17. #17
    Registered User jademonkey's Avatar
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    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.

    Current.....................315 / 285 / 475............177 lbs
    July 1, 2019.................................................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Early March 2019......275 / 245 / 405.............173 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

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