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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: deadz on February 08, 2012, 04:26:05 PM
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I've hit 500 twice in 2011 for a single. Prior to lifting 500 I did three heavy working sets so I believe I am good for a better #.
Whats a good warm-up and what # should I attempt with the given information?
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225x10
315x6
405x3
500x1
Max effort
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225x10
315x6
405x3
500x1
Max effort
Are you sayinbg I shouldn't try to hit a higher #. Or is the max effort a #? I should attempt. The warm-up itself seems like a lot of work, no?
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That would be my normal warm up, I try to jump one plate at a time, the 500x1 I would still consider a warm up, then go to max #...545 or whatever.
What's your normal dead workout like? How many reps can you do with 500?
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That would be my normal warm up, I try to jump one plate at a time, the 500x1 I would still consider a warm up, then go to max #...545 or whatever.
What's your normal dead workout like? How many reps can you do with 500?
Warm-up-135 for 12, 225 for 10, 315 for 8
Work sets-365 for 8, 405 for 6, 425 for 6
I can only get a single with 500.
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My opinion...
Ditch the 135 set, 225 and 315 is a good warm up...then ditch the 365, straight to 405x6, then go to 455x? for 2 sets
Try that for a couple months then try a max. Right now, just looking at #'s my guess is 500-515 is going to be max for you, although I don't know how hard your workout is for you, you know? Just a guess.
BTW, since I started alternating rack pulls for 2 weeks/deads for 2 weeks my numbers have gone up. Just a thought.
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before touching a bar, do some stretching, some light cardio to warm your body.
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before touching a bar, do some stretching, some light cardio to warm your body.
I stretch for about 5 minutes. I use the 135 set as a stretch also so I will continue to do it. I will give your set-up a go chaos and see how it goes.
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I stretch for about 5 minutes. I use the 135 set as a stretch also so I will continue to do it. I will give your set-up a go chaos and see how it goes.
At least ditch the 365 set then, you'll be surprised how much energy you have going into your 405 set. I believe a big issue holding my numbers down for a long time was too many sets before I got to the heaviest.
I got a buddy of mine, pulls 635+/-, warms up with 225, then 405, then does 495, 545 for work sets. He's the one that told me to go one plate each set until you get close to max then add smaller increments in the belief that you are conserving energy for the heaviest of sets. Keep us updated.
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my 2 cents:
If you are simply going for a PR on that day (im guessing 525) then Id treat it like a meet.
1. warm up via stretching and very light pulls 225 x 2 x 3 and 315 x 1 x 3 maybe 405 x 1 x 1
2. relax for 10 - 15 minutes, stay warm
3. 1st pull something thats challenging, but in the bag, say 455
4. wait for another 5 or 10 minutes
5. hit your PR, 525
6. give another 5 to 10 min
7. depending on how that felt, go for 550 or more
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i agree with chaos, my DL numbers went up when i DL'ed less. I never liked rack pulls, but i do like squats and good mornings, both of which will help your DL tremendously.
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i agree with chaos, my DL numbers went up when i DL'ed less. I never liked rack pulls, but i do like squats and good mornings, both of which will help your DL tremendously.
agree. Follow Airosol's warm up advice. IMO Chaos' way will burn you out before you hit a true 1RM, it has happened to me lots. Also, dont be afraid to jump big number gaps. You've hit 500, so I'd say skip it, maybe do 455, then jump to 515. doing 500 might take just enough power away from the next set to not let you hit something a little better.
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Solid advice. I will update in the near future with hopefully a good number.
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Today was back day:
Deads-Warm-up 135-12 just to stretch
225-10
315-8
Working sets
405-6
425-5
445-3
After that I did T-bars off the floor 3 sets
Seated wide machine rows 3 sets
Seated cable rows wide grip 3 sets
Wide pulldowns 3 sets
CG pulldowns 3 sets
Going to keep using the deads set-up with a little more weight as time goes by
and in 3 months or so go for a PR.
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my 2 cents:
If you are simply going for a PR on that day (im guessing 525) then Id treat it like a meet.
1. warm up via stretching and very light pulls 225 x 2 x 3 and 315 x 1 x 3 maybe 405 x 1 x 1
2. relax for 10 - 15 minutes, stay warm
3. 1st pull something thats challenging, but in the bag, say 455
4. wait for another 5 or 10 minutes
5. hit your PR, 525
6. give another 5 to 10 min
7. depending on how that felt, go for 550 or more
I like this set-up.
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Today was back day:
Deads-Warm-up 135-12 just to stretch
225-10
315-8
Working sets
405-6
425-5
445-3
After that I did T-bars off the floor 3 sets
Seated wide machine rows 3 sets
Seated cable rows wide grip 3 sets
Wide pulldowns 3 sets
CG pulldowns 3 sets
Going to keep using the deads set-up with a little more weight as time goes by
and in 3 months or so go for a PR.
Now I might catch shit for this from some guys but I'm not a huge fans of Tbar rows unless chest supported, much too much humping of the air and leg drive, switch to db rows off the rack IMO, I did and I feel I've gotten better results than standing tbars.
And again 405 to 425 is a waste of energy, go 405 to 445 or 455, better to do 2 work sets at 455 than a 425 work set...Just my opinion.
I like this set-up.
It's a good set up. I personally like a little more warm up, but it's up to you as an individual to find what works for you. I've lifted over 15 years and still make little tweaks and changes that help.
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Now I might catch shit for this from some guys but I'm not a huge fans of Tbar rows unless chest supported, much too much humping of the air and leg drive, switch to db rows off the rack IMO, I did and I feel I've gotten better results than standing tbars.
And again 405 to 425 is a waste of energy, go 405 to 445 or 455, better to do 2 work sets at 455 than a 425 work set...Just my opinion.
It's a good set up. I personally like a little more warm up, but it's up to you as an individual to find what works for you. I've lifted over 15 years and still make little tweaks and changes that help.
My form is strict on the t-bar rows, I hold my position well. I've neglected db rows as they take a lot out of me and I lose my form easily. Although, I know they are a great movement.
If I go straight to 445 from 405 i'd likely get 3 and a 455 set after that I would likely get 2 maybe 3 idk. If I want to train for a PB in deads I guess I will have to give up my BB mentality for that movement.
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Yeah, hard to mix bbing and pling effectively.
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if you can consistantly pull 495-500 for multiple reps (2-3) and multiple sets, theres really no reason not to include 1 rep with it on your way to 525 (or higher)...
it's a confidence factor if 500's a mind fuck for ya...
if 500 is still a 1 rep weight for ya, I agree with using something in the high 400's before you pick up your pr
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if you can consistantly pull 495-500 for multiple reps (2-3) and multiple sets, theres really no reason not to include 1 rep with it on your way to 525 (or higher)...
it's a confidence factor if 500's a mind fuck for ya...
if 500 is still a 1 rep weight for ya, I agree with using something in the high 400's before you pick up your pr
I'm doing reps tomorrow, but next week I'm going all in. >:(
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I'm doing reps tomorrow, but next week I'm going all in. >:(
yeah I'm strugging with little pings and dings here and there...
5 weeks and counting and I need to get back into that frame of mind !
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Ya better get your old ass in gear!! >:(
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Geo and Chaos, what are your dl #'s?
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Geos a stud, when he deadlifts the earth tilts off axis.
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Btw, my dead workout today looked like this:
225x10
315x8
405x5
495x4
495x8
Geo pwns me. :(
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495x8
that awesome dude..
even last summer I was only good for 6 with 500
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Btw, my dead workout today looked like this:
225x10
315x8
405x5
495x4
495x8
Geo pwns me. :(
Looks good. Whats your PB?
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I'll let you know Thurs. ;)
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135-12
225-10
315-5
365-3
405-1
450-1
Max
long rest between sets with stretching........nothin g extreme.
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135-12
225-10
315-5
365-3
405-1
450-1
Max
long rest between sets with stretching........nothin g extreme.
Is that your deadlift session?
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Is that your deadlift session?
No............bad back,I just stay light, but I think it`s good info anyway.
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Today:
405-3
455-3
500-1
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How'd that feel?
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No way I could have have gotten 2 with 500. >:( One was ok.
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Next 2 weeks do rack pulls, from just below the knee cap, work up to 545 for a single the first week, 565 the second week.
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Next 2 weeks do rack pulls, from just below the knee cap, work up to 545 for a single the first week, 565 the second week.
Set-up would be in a cage. The pull form would be the same as a pull off the floor? "Work up"? Weight and reps?
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For me I set the safety bar just below the kneecap, work up like you normally would, except you should be able to pull 50-75lbs more.
What happens if you try to pull more than 500? Does it come off the floor? If you tried 515 how high could you lift it?
Did you see my video on the Y lifting thread?
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For me I set the safety bar just below the kneecap, work up like you normally would, except you should be able to pull 50-75lbs more.
What happens if you try to pull more than 500? Does it come off the floor? If you tried 515 how high could you lift it?
Did you see my video on the Y lifting thread?
No, i've never tried to pull more than 500. So, I should do a total of three work sets but the final set should be a max load of say 550? I'm going to take a look at your video.
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No, i've never tried to pull more than 500. So, I should do a total of three work sets but the final set should be a max load of say 550? I'm going to take a look at your video.
Eh "work sets" is relative.... for you I'd do this...
135x10
225x8
315x5
405x3
495x1
545x1
and if you got more in you do another at 545 if not go back to 495 and try a triple.
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Good lift, no straps, nice grip. My form is very similar. How much strength did you gain once you started implementing rack pulls? Did you alternate rack pulls and off the floor deads from week to week? Whats your weight? Currently i'm 236 @ 6' fairly lean, some veins popping in arms, visible outline of abs.
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Eh "work sets" is relative.... for you I'd do this...
135x10
225x8
315x5
405x3
495x1
545x1
and if you got more in you do another at 545 if not go back to 495 and try a triple.
Looks good. Going to give this a try. What are you aiming for, for your pb?
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Well I alternate 2 weeks rack pulls, 2 weeks deadlifts, I've kinda refocused on deadlifts after being stagnant for awhile at a best of 545, just kind lost interest and actually got weaker barely able to get 495. But over the last year I have obviously surpassed my previous best, about a month ago I got 585 for a single. I only use straps when we do gym strongman comps because usually they are for reps in one minute, so we hammer fast and hard and don't even want to think about grip, I quit using straps years ago for my normal workouts. I'm floating about 280 @ 6'2" and looking to get at least 605 tomorrow. The other thing is training with the strongman implements I think has helped my overall strength.
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I'm floating about 280 @ 6'2" and looking to get at least 605 tomorrow.
495 for 8 should put you there...
you'd probably be better served to take tomorrow COMPLETELY off and hit up a PB next week but it's mentally tough to take the time to recoup when you're chomping at the bit to get in there..
those 8 reps may come back to haunt you tomorrow..
either way..good luck my freind :)
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This is my normal routine Geo that I've followed for a long time, seems to work for me. Like you said that week off I think mentally messes with me.
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Looks good. Going to give this a try. What are you aiming for, for your pb?
Missed 605 twice then stripped the 10's and hit 585. >:( >:(
Rack pulls the next couple of weeks.
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s'all right..it'll come
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Yeah, its frustrating cause I managed the 585 after 2 attempts at 605. I think I should have tried the 585 first to prepare myself. I went 495-605.
Well I'll let you know in 4-5 weeks. :)
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Missed 605 twice then stripped the 10's and hit 585. >:( >:(
Rack pulls the next couple of weeks.
Next time. It was only a month since you did 585, thats not much time in between pb's. Good attempt though. Going to start rack pulls on Tuesday and see how that goes.
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Remember just below the kneecap!
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Back day: First attempt at rack deads
135x10
225x8
315x5
405x3
495x1
545x1
585x1
The above lifts were easy. I felt I had a lot more in me and wanted to do deads off the floor.
405x3
455x3
455x3 now i'm warmed up!
T-bar rows-3rd set 6 plates and a 25 for 8
Seated cable rows-stack 300lbs 3x12x10x10
Wide pulldowns x3
Wide seated machine rowsx3
Wide machine pull-upsx3
Not so sure i'm into the rack pulls. I feel I work A LOT harder with them off the floor. Anyway back feels great.
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You worked to 585 on rack pulls and you're not sure about them???
Rack pulls are "easier" but they have loads of benefits.
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And to be sure, you did pull from just below the kneecap right?
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You worked to 585 on rack pulls and you're not sure about them???
Rack pulls are "easier" but they have loads of benefits.
I didn't feel the intensity that I feel when I do them off the floor. I barely broke a sweat until my final 3 sets off the floor. I had the bars set to the lowest hole on the cage. BB was right along my knee. I know you suggested to go below the knee but the cage didn't allow for that.
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Lowest hole? That sucks. I like to use a heavy weight and then lower it one hole the next week.
Rack pulls obviously mimic the lockout portion of the deadlift, if you want more intensity do 495x5 then 545x3 then go up from there for singles.
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Lowest hole? That sucks. I like to use a heavy weight and then lower it one hole the next week.
Rack pulls obviously mimic the lockout portion of the deadlift, if you want more intensity do 495x5 then 545x3 then go up from there for singles.
Lowest hole meaning lowest holes to place the safety bars in. The BB was right along my knees, felt awkward starting from that angle.
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Yeah they feel a little awkward at first, focus is mostly back/grip your legs should barely be bent.
Another thing you could try is deads off a box, ever done those?
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Yeah they feel a little awkward at first, focus is mostly back/grip your legs should barely be bent.
Another thing you could try is deads off a box, ever done those?
No such equipment at the gym i'm at. Fortunately they got rid of one of the "head trainers" who complained I was making too much noise deadlifting, etc. I've been a member there for nine years, assholes. I may give the rack pulls another shot. Do you think it matters that the bb is at my knees and not lower? I was thinking I could try and use a smith machine and see how that goes?
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No such equipment at the gym i'm at. Fortunately they got rid of one of the "head trainers" who complained I was making too much noise deadlifting, etc. I've been a member there for nine years, assholes. I may give the rack pulls another shot. Do you think it matters that the bb is at my knees and not lower? I was thinking I could try and use a smith machine and see how that goes?
I don't think it matters. I would not use a smith. You gotta remember, rack pulls are taking the legs out of the deadlift so its mainly a back/grip movement. I also like them for the overload factor, like you showed today, you pulled 585 from the rack, more than you would ever be able to pull from the floor right? How was your grip? Do you do SLDL's?
You could always stack 2-3 plates and deadlift while standing on them.
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I don't think it matters. I would not use a smith. You gotta remember, rack pulls are taking the legs out of the deadlift so its mainly a back/grip movement. I also like them for the overload factor, like you showed today, you pulled 585 from the rack, more than you would ever be able to pull from the floor right? How was your grip? Do you do SLDL's?
You could always stack 2-3 plates and deadlift while standing on them.
Over under grip, used straps and belt. Haven't done SLDL is a while. Usually do a lying leg curl and seated. Rack definately take the legs out. Your legs just seem to keep you stabilized during that type of pull.
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Over under grip, used straps and belt. Haven't done SLDL is a while. Usually do a lying leg curl and seated. Rack definately take the legs out. Your legs just seem to keep you stabilized during that type of pull.
Eh, I'm not a fan of straps. I've found sldl to be helpful with pulling from the ground.
Something we used to do at Koloseum that makes quite a racket but worked well was to put the bar UNDER the safetys on the floor and set the safetys just above the knee, then explode with the bar until it hit the safetys, then set it down, that move helps explosiveness out of the hole. Noisy as fuck though. ;D
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Bump for an update.
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Eh, I'm not a fan of straps. I've found sldl to be helpful with pulling from the ground.
Something we used to do at Koloseum that makes quite a racket but worked well was to put the bar UNDER the safetys on the floor and set the safetys just above the knee, then explode with the bar until it hit the safetys, then set it down, that move helps explosiveness out of the hole. Noisy as fuck though. ;D
that would flip out at my gym. they already shit a brick when i "gently lower" 495.
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that would flip out at my gym. they already shit a brick when i "gently lower" 495.
yeah its an attention getter for sure.
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yeah its an attention getter for sure.
Working sets are still 405 or 6 two sets of 455 for 3 :'(. What about you? Any attempt at a pb?
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Working sets are still 405 or 6 two sets of 455 for 3 :'(. What about you? Any attempt at a pb?
No pb in awhile, I'll be attempting one next week though! :D
You incorporate the rack pulls? What about deficit deads?
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No pb in awhile, I'll be attempting one next week though! :D
You incorporate the rack pulls? What about deficit deads?
No to rack pulls. I didn't like the position they put me in. Never heard of deficit deads. Are you going to attempt the same #as last time?
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Always ...
135x5x2 (slow and considered)
225x2x2
And then ...
My heaviest poundage for that day
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No to rack pulls. I didn't like the position they put me in.
try them again. i fucking hated them. didnt do them for a long time. gave it another go and, i have no idea why, but i love them now and they do help alot.
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Building muscle like building strength is a matter of time for me. Maybe there are different techniques I could try but I believe I'm stuck in a BB mentality rather than a PL mentality. I enjoy the strength aspect of PL but not enough to focus my workouts entirely around it. So, for now, I'm not going to concern myself with PB's, those will come in time. One thing I am sure about is that I will be lifting heavier six months, a year from now than I am today.