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  1. #31
    Registered User TappingTheZen's Avatar
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    Originally Posted by bsrkoacar View Post
    be open minded. machines helped my deadlift. hip hinge exercises with a barbell are great but I love machine rows too. hits the lats and upper back in ways I can't do with a barbell. belt squats are great. and if you aren't doing machine leg curls, then you are seriously missing out

    different deadlift variations? like what? and what do you mean by heavy? what rep ranges? you should be lifting heavy but you need volume days too. curious what your programming looks like
    Forgot about belt squats.

    Hack squats are a staple for me too.
    Bench: 350 / Squat: 485 / Deadlift: 600
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  2. #32
    Banned mephiles9's Avatar
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    Originally Posted by TappingTheZen View Post
    Hip thrust machine
    Lying hamstring curl
    Standing hamstring curl
    Back extension machine

    Hamstrings were an issue for me on my deadlift for a long time, so these exercises really helped.

    Obviously i didn't increase my deadlift with only machines, as you rightly point out free weight excercises are extremely important too, but machines can help especially if you can identify an area where you are weak. Machines also become useful to exhaust your muscles towards the end of the session when you're already pre-fatigued and probably wouldn't properly be able to hit certain muscle groups due to fatigue and other muscles taking over.


    500 x 5 gives a 1rm of around 585lbs, that's a 4.33x bodyweight deadlift at 135lbs.

    Bear in mind a 3x bodyweight deadlift is pretty elite, be realistic about your goals. Unless you're a genetic freak, you're probably going to have to put on some bodyweight to rep 500 x 5. There's only so much CNS activation you can elicit with your muscle mass, the rest of it comes down to leverage which is something you can't change much. The best way to get stronger.. is to add mass, for most people.

    I hit 600lbs at around 190lbs the first time (i'm 205 now and havn't tested my 1rm for a long time), and i have pretty good levers for deadlift.

    In my 7 or so years of lifting, i've seen a handful of people who can deadlift 3.5x bodyweight and i train around a lot of elite guys who compete at a very high level. The few genetic outliers that are deadlifting 4x+ are just that, outliers, and are extremely rare.
    Thank you
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  3. #33
    Banned mephiles9's Avatar
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    Originally Posted by bsrkoacar View Post
    be open minded. machines helped my deadlift. hip hinge exercises with a barbell are great but I love machine rows too. hits the lats and upper back in ways I can't do with a barbell. belt squats are great. and if you aren't doing machine leg curls, then you are seriously missing out

    different deadlift variations? like what? and what do you mean by heavy? what rep ranges? you should be lifting heavy but you need volume days too. curious what your programming looks like
    This is my workout routine

    Monday upperbody power
    Overhead 3x of 5 reps
    Weighted chin ups 3x of 5 reps
    Weighted dips 3x 8-12 reps
    Straight arm lat pulldown 3x of 12 reps
    Side lateral raise 3x of 12 reps
    Dumbbell curls 3x of 12 reps
    Skull crushers 3x 12 reps
    Facepulls 3x 12 reps
    Weighted back extensions 3x of 8 rep
    Farmer walks 3 sets
    10 min Ab workout

    Tues Lower body power
    Deadlift 3x of 5 reps
    Dumbbell Bulgarian split sqauts 3x of 5 reps
    Single legged leg press 3x of 12 reps
    Hamstring curls 3x of 12 reps
    Standing calf raises 3x of 12 reps
    Seated calf raises 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 12
    10 min Ab workout

    Thurs Upperbody hypertrophy
    Overhead press 3x of 12 reps
    Weighted chins ups 3x of 12 reps
    Weighted dips 3x of 12 reps
    Straight arm lat pulldown 3x of 12 reps
    Side lateral raise 3x of 12 reps
    Dumbbell curls 3x of 12 reps
    Skull crushers 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 8 reps
    10 min ab work

    Friday lower body hypertrophy
    Deadlift 3x of 12 reps
    Dumbbell Bulgarian split sqauts 3x of 12 reps
    Single legged leg press 3x of 12 reps
    Hamstring curls 3x of 12 reps
    Standing calf raises 3x of 12 reps
    Seated calf raises 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 12
    10 min Ab workout
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  4. #34
    Registered User jakobi's Avatar
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  5. #35
    Registered User mcmc22's Avatar
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    Originally Posted by mephiles9 View Post
    I want to be able to deadlift 500lbs one day for 5 reps and I'm wondering if it even possible for me to deadlift 500lbs raw double overhand @ 135lbs bodyweight
    Yeah but you should probably gain weight anyways
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  6. #36
    Banned mephiles9's Avatar
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    Originally Posted by mcmc22 View Post
    Yeah but you should probably gain weight anyways
    But I don't want to get fat
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  7. #37
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    put some weight on twink boy
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  8. #38
    Registered User bsrkoacar's Avatar
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    Originally Posted by mephiles9 View Post
    This is my workout routine

    Monday upperbody power
    Overhead 3x of 5 reps
    Weighted chin ups 3x of 5 reps
    Weighted dips 3x 8-12 reps
    Straight arm lat pulldown 3x of 12 reps
    Side lateral raise 3x of 12 reps
    Dumbbell curls 3x of 12 reps
    Skull crushers 3x 12 reps
    Facepulls 3x 12 reps
    Weighted back extensions 3x of 8 rep
    Farmer walks 3 sets
    10 min Ab workout

    Tues Lower body power
    Deadlift 3x of 5 reps
    Dumbbell Bulgarian split sqauts 3x of 5 reps
    Single legged leg press 3x of 12 reps
    Hamstring curls 3x of 12 reps
    Standing calf raises 3x of 12 reps
    Seated calf raises 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 12
    10 min Ab workout

    Thurs Upperbody hypertrophy
    Overhead press 3x of 12 reps
    Weighted chins ups 3x of 12 reps
    Weighted dips 3x of 12 reps
    Straight arm lat pulldown 3x of 12 reps
    Side lateral raise 3x of 12 reps
    Dumbbell curls 3x of 12 reps
    Skull crushers 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 8 reps
    10 min ab work

    Friday lower body hypertrophy
    Deadlift 3x of 12 reps
    Dumbbell Bulgarian split sqauts 3x of 12 reps
    Single legged leg press 3x of 12 reps
    Hamstring curls 3x of 12 reps
    Standing calf raises 3x of 12 reps
    Seated calf raises 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 12
    10 min Ab workout
    that seems like a lot. I go way too hard to get through half that. intensity > volume and volume should be intense, ie. not leaving reps in the tank. most I ever do is 3 compounds and 3 isolations. usually 3 compounds and 2 isolations. but I also lift 6 days per week
    220-225 bodyweight @ 6'3"

    1 rep max PRs
    290 bench
    500 squat
    600 deadlift
    200 OHP

    5sets x 3reps PRs
    520 DL
    275 bench
    460 squat
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  9. #39
    CEO 10k/year Ironface's Avatar
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    500lb deadlifts are inferior to ring dips for muscle growth
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  10. #40
    Registered User bsrkoacar's Avatar
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    Originally Posted by Ironface View Post
    500lb deadlifts are inferior to ring dips for muscle growth
    lol at comparing exercises that have absolutely nothing in common...
    220-225 bodyweight @ 6'3"

    1 rep max PRs
    290 bench
    500 squat
    600 deadlift
    200 OHP

    5sets x 3reps PRs
    520 DL
    275 bench
    460 squat
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  11. #41
    Registered User QuickNutkus's Avatar
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    If you're a totally natty youtoober named Jeff Cavaliere anything is possible
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  12. #42
    Ruslting Jimmies JamesA1990's Avatar
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    Why would you want to stay at twink body weight with a goal of deadlifting twink weight?

    yes it would be a strong deadlift lb for lb, but you look like a twink, and its twink weight
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  13. #43
    Registered User TappingTheZen's Avatar
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    Originally Posted by mephiles9 View Post
    Thank you
    You're welcome.

    And i agree with the brah above, your volume seems too much for a natty, and intensity will suffer as a result which will hurt progress.

    2 pushes, 2 pulls, and 2 accessories is probably enough for each day.
    Bench: 350 / Squat: 485 / Deadlift: 600
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  15. #45
    croesus capowt's Avatar
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    Originally Posted by mephiles9 View Post
    This is my workout routine

    Thurs Upperbody hypertrophy
    Overhead press 3x of 12 reps
    Weighted chins ups 3x of 12 reps
    Weighted dips 3x of 12 reps
    Straight arm lat pulldown 3x of 12 reps
    Side lateral raise 3x of 12 reps
    Dumbbell curls 3x of 12 reps
    Skull crushers 3x of 12 reps
    Facepulls 3x of 12 reps
    Farmer walks 3 sets
    Weighted back extensions 3x of 8 reps
    10 min ab work
    Is this true?
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  16. #46
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    You can do it with correct training .... but not from a Jedi ...
    Lifting Maxes:

    Clean and Jerk: 210*1
    Snatch: 185*1
    Dead Lift: 435 Conventional; 445 Sumo >>> Tested in 2019
    Squat: More than you can afford pal; Ferrari....
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  17. #47
    Black_Spit Brah DrewDarden's Avatar
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    This whole thing about caring about BW never made sense to me.

    Deadlift tends to favor the taller thinner guys (and don't mention Eddie Hall and Thor, they are exceptions to the rule). Go to a powerlifting meet and you'll see.

    Squat tends to favor the fat guys. Again there are exceptions as with anything.

    But even still, think about this:

    If a 200 pound man squats 400 pounds, that's 2x bodyweight. Good for him. A legit 400 lb squat is actually very rare. Go look in a commercial gym and see for yourself. Now if a 250 pound man squats 475, he has not squatted 2x BW, so he's weaker right? In my opinion, that's not correct because a) he had to squat 50 pounds more bodyweight than the 200 pounder, and b) he squatted 225 pounds over his bodyweight where the 200 pounder squatted 200 over his.

    So anyway, I know we're talking about the deadlift. I just wanted to say why bodyweight multipliers and really any other math equation doesn't mean chit.

    If you're strong, you're strong, regardless of if you're skinny, jacked or fat.
    Last edited by DrewDarden; 08-07-2020 at 07:19 AM.
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  18. #48
    Banned mephiles9's Avatar
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    Originally Posted by capowt View Post
    Is this true?
    Yes dead srs
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  19. #49
    CEO 10k/year Ironface's Avatar
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    Originally Posted by DrewDarden View Post
    This whole thing about caring about BW never made sense to me.

    Deadlift tends to favor the taller thinner guys (and don't mention Eddie Hall and Thor, they are exceptions to the rule). Go to a powerlifting meet and you'll see.

    Squat tends to favor the fat guys. Again there are exceptions as with anything.

    But even still, think about this:

    If a 200 pound man squats 400 pounds, that's 2x bodyweight. Good for him. A legit 400 lb squat is actually very rare. Go look in a commercial gym and see for yourself. Now if a 250 pound man squats 475, he has not squatted 2x BW, so he's weaker right? In my opinion, that's not correct because a) he had to squat 50 pounds more bodyweight than the 200 pounder, and b) he squatted 225 pounds over his bodyweight where the 200 pounder squatted 200 over his.

    So anyway, I know we're talking about the deadlift. I just wanted to say why bodyweight multipliers and really any other math equation doesn't mean chit.

    If you're strong, you're strong.
    The biggest thing that makes BW multiplier bullchit IMO is it always favors shorter guys. I’m 6’1 and it’s going to be a hell of a lot harder for me to bench double bodyweight, or squat 2.5x or deadlift 3x than a guy who’s 5’6. Not only do I have to move the weight through a longer RoM, but I also need more weight to fill out my frame.

    Weight classes in powerlifting are height classes
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  20. #50
    Registered User bfdehewdbyywhn's Avatar
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    Originally Posted by DrewDarden View Post
    This whole thing about caring about BW never made sense to me.

    Deadlift tends to favor the taller thinner guys (and don't mention Eddie Hall and Thor, they are exceptions to the rule). Go to a powerlifting meet and you'll see.

    Squat tends to favor the fat guys. Again there are exceptions as with anything.

    But even still, think about this:

    If a 200 pound man squats 400 pounds, that's 2x bodyweight. Good for him. A legit 400 lb squat is actually very rare. Go look in a commercial gym and see for yourself. Now if a 250 pound man squats 475, he has not squatted 2x BW, so he's weaker right? In my opinion, that's not correct because a) he had to squat 50 pounds more bodyweight than the 200 pounder, and b) he squatted 225 pounds over his bodyweight where the 200 pounder squatted 200 over his.

    So anyway, I know we're talking about the deadlift. I just wanted to say why bodyweight multipliers and really any other math equation doesn't mean chit.

    If you're strong, you're strong.
    pure cope.

    I know 150lb guys with lifts near mine. can’t deny that they’d be stronger than me at my body weight

    I’m not impressed by a near 400lb male benching 500lbs just lol.
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  21. #51
    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by bfdehewdbyywhn View Post
    pure cope.

    I know 150lb guys with lifts near mine. can’t deny that they’d be stronger than me at my body weight

    I’m not impressed by a near 400lb male benching 500lbs just lol.
    Call it what you want, but I'm not coping with anything. I don't have any delusions about my own strength level.

    That's one of the great things about strength sports. A 600 pound squat is a 600 pound squat, no matter what your bodyweight is.
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