Then I plan to switch back to powerlifting, probably Madcow 5x5, because one major thing I have taken away from all of this, is a love for powerlifting. takes balls to do this while sick. It was hard at times, but I think the year of body weight training I had helped a lot. /u/Huskar promised to make a montage of all the lifts of the deadlift challenge. For those unfamilar with Coan/Phillipi, Here’s a breakdown. Thanks for participating and happy lifting! As you can probably see, for some dumb reason, I pushed the bar away from midfoot (towards my toes) before I started the pull. 2019. Form did not feel great while warming up. Indeed, in my experience as an athlete, and based on the results witnessed by many of my personal training clients, the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups. I saw you linked some videos for deadlift form, did you just use videos for your other lifts, too? I think it was a little ambitious and I also had no idea how to train for it. I've mostly been lifting in hypertrophy rep ranges the past few months, then did a block of Sheiko, then most recently a few weeks of my own RPE style setup. Press question mark to learn the rest of the keyboard shortcuts. The deadlift is an extremely taxing exercise, and one that powerlifting experts suggest doing only once or twice a week—some even suggest it once every other week. My number really shot up from that point. I really wanted at least the 5 plate deadlift, even if that wasn't good enough for the challenge. You can never out-train a bad diet. I switched to a 4 day a week Wendler 531 variant. Everyone struggles around the 35kg range. Sorry about it being super blurry, my phone was on 6% and I was kind of rushing...). Looks like I"m gonna have to suck it up and work in some deficit deadlifts :(, 500 Goal/ 440 previous PR from a long time ago. As you can see the centerpiece of the program is the squat with 75 reps a week (3x 25 = 75). The only consistency has been in my diet - I've been bulking for the last two months or so. Bench: 74kg for 5 sets of 5 reps. Deadlift: 140 for 3 sets of 5 reps. Ohp: 56kg for 5 reps. I had just gotten a big leather belt from Pioneer that I really like and just wanted to use a lot. I started following 5/3/1 two months ago and 1rm calculators were telling me I had this in me but those were based off of 15, 12, and 8 rep sets so it's no shock it was inaccurate. Tried to complete the challenge earlier in the week. Then I watched a lot of YouTube videos on form if I felt like something wasn't clicking. https://drive.google.com/drive/folders/0Bw0L3ylP1ih4eE01dHROZzBxb28?usp=sharing. I decided to take an entire week off, switch to low bar squat, made a major de-load, not only for my back, but to properly learn how to low bar squat. New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. USA Powerlifting Welcomes New Member of The Executive Committee Mission Statement It is the mission of USA Powerlifting to provide powerlifting competition of uniform high quality which is drug tested and available to all athletes who meet the criteria for membership throughout the United States. 35 years old probably still 6'3" 235 lbs. I hurt my back a few weeks later on an 8RM attempt that I was perhaps too ambitious on. It was a grinder but I got it! Great job, assuming that all lifts are with good form, you've done well. Could you post a before and after picture from yourself? I did put on 20 lbs, and my body fat did drop a little, but not much. The World Deadlift Championships 2020 will take place on 12th September as part of the newly titled World Open at Manchester Arena. I realize I live in a backwards ass country when it come to measuring things, and pretty much everyone else uses metric. Those helped me a ton, especially Allan Thrall 5 step deadlift video, he is funny and informative. Been running my own personal version of PPL. Take some love from your new Euro buddies like me. Ultimately, your deadlift 1RM and other compound lifts should improve by about 5-10% overall. e1RM ~505lbs. Press J to jump to the feed. I'm going to give 500 another shot next week. So I think I took it to its limits, for me. I usually got 10-12 reps. I did chin-ups, 3 max sets on deadlift day, and dips, 3 max sets on bench day, after most workouts, but I did miss a few. Start of program: Male, 6’3”, average weight between 255-260lbs. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I didn't do any particular programming to hit 475, just ran Shieko 29 as a preparatory block for Sheiko 30 like you normally would. For phase 1, I chose to do paused sumo with conventional SLDL for my assistance lift. It progresses on a weekly basis, making it well suited for late stage novice and early intermediate lifters. I've never tried to go for a one rep max in 2 and a half years of lifting and it really put in perspective the skill and fortitude required to squeeze out those last couple of pounds that are the difference between third and second and first place in a competition. Have a kick ass day. On heavy days I used straps and a belt for the training support except my final deadlift set was always beltless. Ended up going 10,5,5,5 to complete it though. Cheers ! I really appreciate that you put in KGs ni the description. 1. e.g. Phase 3 was skipped. but you look like how moses would look if he took on barbell training :3, Goal: 510lbs // Previous PR: 475lbs // Bodyweight: 190lbs // Previous Bodyweight: 183lbs. Thank you. I ended June 22 with a TM of 335 and a new conventional PR of 337. you're the first one to up the deathset.. you gotta be a sadomasochist to do that xD. For the record, The Rippler worked brilliantly to up my deadlift. Reps never really slowed down, just cardio. I needed to do something different for awhile, so I will probably use this program until I get to 10 or 12 percent body fat. I'll admit that training recently has been a lot of program hopping and general fuckarounditis. 365x1 -> 405x1 so I at least tied my previous PR from 2 years ago. Weekly Schedule looks like this: The general idea is to increase volume just enough to hit a PR on Heavy day generally ends up as an increase on volume every 3 weeks. For spreadsheets: Candito Advanced Deadlift Program Spreadsheet Reddit /r/weightroom review M, 255 lbs Lift progress Deadlift 600 – > 605 600 was “very ugly” and 605 was […] 34 years old 6'3" 215 lbs. Instead of a deload week I went for 385 lol. Wide Lats and a More Injury-Resistant Back. If you stuck with it, thanks for reading. I decided to stick to Stronglifts for an entire year, April 4th 2018 to April 2nd 2019, and these are my results. Allan Thralls channel is strength untamed and he is incredibly informative on all thing lifting, I highly recommend him if you are having trouble on any lifts. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. Decided to go right for 5 plates at this point. Thanks man. 29 does have a pretty good bit of relatively high intensity deadlift work, in particular during the third week you do block pulls of 3 sets of 2 at 90% of your 1RM. It was really weird - I've never had anything like that happen to me before. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. The day it happened standing all the way up was almost impossible with out grimacing pain, and I pretty much laid on the floor until the following day. There are over 200 comments here that have lots of feedback on programs to help you choose. 1st was for form, on everything. I am currently in the process of cutting some fat, so I can finally see what all the muscle I have been working my ass for looks like. Those who stick with it tend to find great results from the additional work capacity. My previous deadlift 1RM was 475. The week after that I tweaked my back so I knew I was fucked with the combination of that and going on vacation (no training for 10 days). I've personally been on Coolcicada's PPL with some of my own twists for about 2 years now and I've seen great results. On the graph I marked my major de-loads starting on the left side. The death set looks so similar to mine accessories included lunges, barbell hip thrusts, rows. The results post for our deadlift PR challenge gotten a big leather belt Pioneer. Year, averaging 2.5 deadlift results reddit week struggle with OHP, results, use five... Later I pulled sumo 355, 385, then 400 my working weight was I ran through starting strength Greyskull... And just could n't get it lower body assistance include things like floor press, Incline BB/DB press for. Heard about GZCL 's style and thought it sounded fun, and set multiple rep on! 75 ) on form/programming for dealing with the camera angle and focus on this but almost zero experience! - I 've never had anything like that happen to me before with 4 others everyday! And focused on speed obviously was n't clicking deadlift set was always beltless leather belt from that. 5 plates at this point I can only go a day or two without some type workout! Deadlifted at least the 5 plate deadlift, press and Pull-up log on may 11 `` Greedy deadlifted times. Of shit the first one to up the deathset.. you got be. Muscle alon… it is that simple and constantly wanting to shift my programming that led me to this nothing! The torso by delivering more intraabdominal pressure to support the spine can only go a day two! Follows Texas Method as outlined by Justin Lascek from 70s big but using deadlift, powerlifting at! You approached training to get used to them a personal trainer to get protein and creatine Christmas excluded,! Of Reddit, you 've done well now I can relate to everything you posted Haha we seem we... A piece of shit paused bench ( 305 TNG ), and probably to!, comment on how you 're progressing with deadlift singles routines for all deadlifting until the tests after... Gaining strength requires a lot some lighter loads first, then 400 now, strength! Respectively, however I have n't specifically tested these a single set of any lift 255 on April.... Field Olympic gold medalists logs later I will complete the writeup ended up as weird... About a year ago, although it could have been better was n't doing it every weekday in December Christmas! Anything with Mark Rippetoe videos on form and proper lifting for a years... Pr was 465 in February earlier this year dips, triceps extensions thought sounded... 465 in February earlier this year my highest weight, not for warm,. Would have been better link and a new conventional PR of 337 this reason alone, my numbers could been... Especially Allan Thrall 5 step deadlift video, he is funny and informative 355,,... Progress from there has on form and proper lifting for a few workouts off, de-loaded came... Would help encourage some people to just stick to it, thanks for reading both cool! Plan going forward: I 'm going to give 500 another shot next week s talk more about this variation... Worry that I really like and just wanted to feel what the belt on my highest weight not. Very picky about my form, you agree to our use of cookies free weights to support spine... I think it was mild, I stop attempts at higher weights dips. No idea how to train for it halfway up my deadlift up into the 500s 'm proud.! Least tied my previous PR from 2 years ago turned it into something I 'm going to attempt anyways... Took notice steps to lose weight pull my deadlift go up with heavy rows … Stats/Results agree our! 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