View Full Version : Deadlift Questions
Ricky P
03-01-07, 10:14 am
I tried searching for this, but couldn't find a topic on it... I notice everyone on here can deadlift a car, I'm wondering if I'm doing something wrong here. I see everyone's stats, and think, okay I'm about on par with that. Then when it comes to the deadlift, I see 400+. I mean, I haven't exactly tried to pile on the plates, but I do 225 for 10 but couldn't imagine doing any more than that thinking my lower back will tear in two. Is this b/c of my form? Is that a normal feeling? Should I just say fuck it and throw on two more plates?
Hollow1
03-01-07, 10:23 am
Somewhere along the line most people have felt like that, what I'm I doing wrong. When lifting, don't worry what the other person is lifting, over time as you train, the pounds go up and you'll have your own big numbers to impress yourself. Genetically some people are stronger. Remember, leave your ego at the door.
rcrott1
03-01-07, 10:25 am
if you can do 225 for 10....go for 300, then just keep pushing yourself. build up your lower back, your legs, your shoulders...you will see them come along quite nicely.
lower the reps and pile on the weight. Bigger weight will come. I used a 5x5 program initially to get to a 400lbs DL.
excessive endorphins
03-01-07, 10:43 am
deadlifr for a while,then target/strengthen all the muscled seperately,try doing some rack lifts,good mornings,weighted hypers after a few weeks of deadlifting.
what also helped me was deadlifting less.back about 3 months ago i deadlifted every week,sometimes twice,after time i did less and less,sometimes 1-2x a month worked for me
Ricky P
03-01-07, 12:08 pm
I decided to start with 225, then went for 315 on my second set and banged out 4 reps. Thanks for the support fellas, get me over that hump.
excessive endorphins
03-01-07, 12:09 pm
I decided to start with 225, then went for 315 on my second set and banged out 4 reps. Thanks for the support fellas, get me over that hump.
thatd great,remember though deadlifting for some people will completely where you out,and the less you do them the more you will grow
humanforklift
03-01-07, 12:40 pm
My dead is my strongest lift- 430 x 2. I usually work with weight around 365- 380 for my working sets. My advice is to focus on form! I know its a pain in the ass but it will save you from injury in the long run. A lower back injury can ruin your lifting career. Work on keeping your head up, chest puffed out, staying tight, and driving your heels through the floor. Best of luck and add weight progressively, the gains will come!
Mr.Totality
03-01-07, 1:05 pm
keep plugging away as heavy as you can. IMO do deads 2x a week and keep adding the lbs
ok fellas, yesterday I did 335x1...my problem is..when I am coming up into my thrust, I tend to lose my balance, and forced to reset my feet, which uses to much energy IMO..My feet are shoulder width apart maybe a little bit more..what can i do to prevent this?
ok fellas, yesterday I did 335x1...my problem is..when I am coming up into my thrust, I tend to lose my balance, and forced to reset my feet, which uses to much energy IMO..My feet are shoulder width apart maybe a little bit more..what can i do to prevent this?
Are you keeping your head up?
IntensityJT
03-01-07, 3:35 pm
Ok, first off dont just throw more plates on there. secondly everyone has to start somewhere, my deadlift is around 450 but let me tell ya, it took a long ass time to get there, make sure you are keeping your head up and have a shoulder grip width, and are you doing the overhand grip? or the one in which almost everyone uses, over hand under hand grip? that will allow you to lift a lot more weight...also have you tried doing a pyramid with your deads? try pyramiding down from 12-2...doing about 4 sets, that worked out really well for me in the past. best of luck and keep at it.
Thanks for all the help fellas, I'm gonna start going into a 5x5 program with the conventional DL, I was doing stiff leg DL's before, which answered my question from before. Time to get to work!
Pokoritel
03-01-07, 8:30 pm
Well first off your preparing yourself to fail before you even try because its all within the mind. At one point I was always doing 2 plates as well and thought if I go any higher my back will just break, and the same went for squats. But then I realized that if I dont overload and use proper form everything will be ok. You need to just warm up real well, and you will be fine. Make sure you have a spotter and pace yourself. Good luck
paintrain69
03-01-07, 8:48 pm
low reps but a shitload more weight bro...that's what i do...im only 17 and 150 pounds...and im doin 450...i just do low reps but a shitload of weight...this strengthens my back and gets me use to the heavier weight...just work bro...you'll get it...
darkside64
03-01-07, 9:28 pm
just thinking of doing deadlifts for that many reps makes my back cringe. I usually never go above 8 reps. I usually will go to positive failure with 2-3 reps. The main thing to keep in my is ti keep your back flat. Also when you do heavy ass weight your back will not be perfectly arched. I would say go by feel though. 10 reps might be perfect for you where 4-6 reps is perfect for me. Try it out judge for yourself
Mr.Totality
03-01-07, 9:37 pm
the most amount of reps I do is about 6-7. Thats it. Keep adding the weight and drop the reps. Get your body acclimated to it
just thinking of doing deadlifts for that many reps makes my back cringe. I usually never go above 8 reps. I usually will go to positive failure with 2-3 reps.
i couldnt agree more. i do exactly the same,and the only weight i ever bang out for 10 is 135 on a light warmup, but i typically like to start at 185x8. i then progress up 225, 275, 315, 365, then 405. itry to hit three on that last set. working lighter now due to injury, but still high threes.
but when i started deadllfting i could only work upto 275x5. so start where you can, add the weight slow, and keep the form good.
I tried searching for this, but couldn't find a topic on it... I notice everyone on here can deadlift a car, I'm wondering if I'm doing something wrong here. I see everyone's stats, and think, okay I'm about on par with that. Then when it comes to the deadlift, I see 400+. I mean, I haven't exactly tried to pile on the plates, but I do 225 for 10 but couldn't imagine doing any more than that thinking my lower back will tear in two. Is this b/c of my form? Is that a normal feeling? Should I just say fuck it and throw on two more plates?
Very important to have form over weight some of the numbers yoou see here can be exagerated as well remember that. We have all seen sgt rock hit the deads like a monster and of course most of the pro though they have been doing them for years takes time 225 is good especailly for ten reps you can do incraments of ten to test out bro it seems like you can handle a little more weight your 1 rm is probably like 250+.
Try exploding of the bottom. I was shown by a competitive powerlifter the difference between how we deadlift. The main difference was that he exploded so hard off the bottom he barely had to work until the weight got to just below his knees. Then he just thrusted his hips forward and locked out. When he wants to work on his stength off the bottom he does regular deads and straight-leg deads off of a 4 inch platform. I have been doing this and in the past 2.5 months my deadlift has increased by 130lbs.
ok fellas, yesterday I did 335x1...my problem is..when I am coming up into my thrust, I tend to lose my balance, and forced to reset my feet, which uses to much energy IMO..My feet are shoulder width apart maybe a little bit more..what can i do to prevent this?
Good weight, bro. As for your question, are you falling forward or backwards? Do you wear shoes when you dead? Can you post a video on YouTube?
Mr.Totality
03-04-07, 8:26 am
My dead is my strongest lift- 430 x 2. I usually work with weight around 365- 380 for my working sets. My advice is to focus on form! I know its a pain in the ass but it will save you from injury in the long run. A lower back injury can ruin your lifting career. Work on keeping your head up, chest puffed out, staying tight, and driving your heels through the floor. Best of luck and add weight progressively, the gains will come!
well said. this is of the utmost importance
move the weight up, play with it some as so you don't sacrifice form for weight. And just start pulling. best of luck and kick some ass
Dunk
TufffGuY
03-04-07, 12:29 pm
my deads suck tooo i use the 3x3 program right now also do hyperextensions and rack pulls, build up the hammy's too
excessive endorphins
03-04-07, 12:36 pm
my deads suck tooo i use the 3x3 program right now also do hyperextensions and rack pulls, build up the hammy's too
its prob best after a month or so of deadlifting to stop!!!
then just work on ur hams ALOT ALOT and do some rack pulls,WEIGHTED hypers,and GOODMORNINGS..its all great stuff..and in due time ur dl will be skyrocketing..
also make sure to keep the numbers LOW...
3x3
4x6
5x5
6x6
ok..heres another thing i read from some guy whose dealift 800+
what he suggests is pulling singles..yup..SINGLES..
give it a try i liked it..
2x10 warmups
6x1 @ 85% 1rm
with deadlifting averything is patience..give it time..and bust ur ass in that time!
good luck brothers
excessive endorphins
03-04-07, 12:38 pm
my deads suck tooo i use the 3x3 program right now also do hyperextensions and rack pulls, build up the hammy's too
tuffguy u have a bad lower back? is thiswhat a doctor told u...or what u think?
cuz..its a fact i have HORRIBLE knees,and lower backs that run throughout my family..along with many illnesses..i still tear that weight upp..no pain no gain
TufffGuY
03-04-07, 1:00 pm
tuffguy u have a bad lower back? is thiswhat a doctor told u...or what u think?
cuz..its a fact i have HORRIBLE knees,and lower backs that run throughout my family..along with many illnesses..i still tear that weight upp..no pain no gain
i've always had lower back pain i hur it in basketball and i went to the doc but there was nuttin he could do for me but told me to go to the chiropracter, i still haven;t gone cause its expensive, i really have to warm up of all things regarding my back and it hurts alot of the time but i still push as hard as i can
excessive endorphins
03-04-07, 1:06 pm
i've always had lower back pain i hur it in basketball and i went to the doc but there was nuttin he could do for me but told me to go to the chiropracter, i still haven;t gone cause its expensive, i really have to warm up of all things regarding my back and it hurts alot of the time but i still push as hard as i can
try a belt bro..see if that helps..
just focus on technique
best of luck to you,hope that pain goes away
BitterNdThenSome
03-05-07, 12:07 am
I tried searching for this, but couldn't find a topic on it... I notice everyone on here can deadlift a car, I'm wondering if I'm doing something wrong here. I see everyone's stats, and think, okay I'm about on par with that. Then when it comes to the deadlift, I see 400+. I mean, I haven't exactly tried to pile on the plates, but I do 225 for 10 but couldn't imagine doing any more than that thinking my lower back will tear in two. Is this b/c of my form? Is that a normal feeling? Should I just say fuck it and throw on two more plates?
well to start, dont believe any of the numbers you see on someones "stats" unless theyve posted video or picture proof of it. you could be rounding your back during the lift, which would explain why it hurts. dont throw on more plates until you get your form down.
Guys I appreciate all the help on the topic. Like I said a little earlier in the thread I've adopted the 5x5 routine. I've gotten it up to 315x5 but have a lot of trouble gripping the bar. I use the over/under grip but don't use gloves so it tends to slip into my fingers. 315 at the fingertips is not a lot of fun. I used straps but I don't feel like I get a decent grip with them on either. Anyone got any advice on this? Anyone use straps or gloves?
whatnow5
03-21-07, 7:03 pm
just be careful. last week I went heavier than I normally do, but I did it on a day that I wasn't feeling that great. I wanted to get 315x5. but only got 3 on my first try, so I figured I go one more set. I got 4 solid reps, and I really wanted one more, but I sacrificed my strict form for my it. I unintentionally straighted my knees before my hips, I felt it in my lower back and knew it was gonna be bad right away. It has hurt all week, and because of it I had my first ever crappy leg workout on monday, and probably a crappy back workout today.
Did you get that checked out? Lower back is a pretty serious injury, I wouldn't continue lifting if you're still having pain especially in that area.
whatnow5
03-21-07, 7:21 pm
Did you get that checked out? Lower back is a pretty serious injury, I wouldn't continue lifting if you're still having pain especially in that area.
I will have it checked if it continues much longer. I am forcing myself to do a step-back week this week.
excessive endorphins
03-21-07, 9:10 pm
Guys I appreciate all the help on the topic. Like I said a little earlier in the thread I've adopted the 5x5 routine. I've gotten it up to 315x5 but have a lot of trouble gripping the bar. I use the over/under grip but don't use gloves so it tends to slip into my fingers. 315 at the fingertips is not a lot of fun. I used straps but I don't feel like I get a decent grip with them on either. Anyone got any advice on this? Anyone use straps or gloves?
no gloves or straps..
use chalk bro..
i use that grip too for reg dl..on stiff dl i do overhand....
haha i ripped all 8 calacis off on my first 405
but yeah..grab a heavy pair of dumbells..hold em till ya cry..this will increase ur grip...do it every training day
hope thsi helps
Sounds good, thanks for the tip.
excessive endorphins
03-21-07, 9:23 pm
no prob also vary with sumo n conventionall..
check out my trainin journal..
i got 12 wks to dl 500
"ejxmc training"
Liftbig21
03-21-07, 10:46 pm
Rotate between conventional deads and Rack pulls ...as long as your back is straight at all times you dont really have to worry to much.make sure you wear a belt...I usually wear wrestling shoes bc they are so flat for deadlifting and leg day....big difference
TheNaturalG
03-21-07, 11:09 pm
Deadlifts will feel heavy with almost any weight. Sometimes you really don't know how strong you are on them until you really push yourself.
As far as straps go you really gotta find a way to make it work. I have said it here so many times that your back will reach failure way after your forearms, so why let a weak bodypart like your forearms hold back a strong one like your back.
Sgt Rock
03-21-07, 11:17 pm
I tried searching for this, but couldn't find a topic on it... I notice everyone on here can deadlift a car, I'm wondering if I'm doing something wrong here. I see everyone's stats, and think, okay I'm about on par with that. Then when it comes to the deadlift, I see 400+. I mean, I haven't exactly tried to pile on the plates, but I do 225 for 10 but couldn't imagine doing any more than that thinking my lower back will tear in two. Is this b/c of my form? Is that a normal feeling? Should I just say fuck it and throw on two more plates?
You should say FUCK IT and put on 315 and do five reps the next time, and revamp and get back to me after that.......GET ANIMAL.
Ricky P
03-21-07, 11:48 pm
Noted.
excessive endorphins
03-22-07, 7:16 am
You should say FUCK IT and put on 315 and do five reps the next time, and revamp and get back to me after that.......GET ANIMAL.
fuck yeah!!!!!
tear this shit up bro...u can always go heavier then u think u can..mind over matter
squattingtillipuke
03-22-07, 8:23 am
Guys, one question...at what weight do you start using a belt for DLs? I added these to my training routine a couple weeks ago and saw someone else using a belt with 185lb on the bar...is there a consensus area on when to use it or is it based on a persons current back strength? FYI, last sets were 225lb x 10 for 3 sets. I don't get a lot of pain in lower back but can really tell that I have done the sets for a day or two in my back. I had someone check my form and they said that it was pretty good so I ruled that out to a point.
excessive endorphins
03-22-07, 9:30 am
belt?
nope.
gloves?
nope
straps?
nope.
let ur calasis become ur grip..
the belt is a false sense of strength,or so i persoanlly believe..they are extra equiment..to me a raw lift is no belt..nothin..sheer human strength..
if you start off wearin a belt,ur always gna wna..me? when i started dl'in back in sept i wore a belt..FEW times cuz i was a beginer...then i realize how much btr i was w/o it...
all in all,once u start dl'in twice ur weight for reps..or juss puttn up some INSANE nmbers...maybe.just maybe then use a belt..
hope this helps..
stay hardcore bro
deadlifts make a man and break a man..train smart..
later
Guys, one question...at what weight do you start using a belt for DLs? I added these to my training routine a couple weeks ago and saw someone else using a belt with 185lb on the bar...is there a consensus area on when to use it or is it based on a persons current back strength? FYI, last sets were 225lb x 10 for 3 sets. I don't get a lot of pain in lower back but can really tell that I have done the sets for a day or two in my back. I had someone check my form and they said that it was pretty good so I ruled that out to a point.
Hey man, I will use a belt when I get close to my max. Some use it around 80% or so, but the reason I dont is because it's a hinderence for me to get down into my starting position. I wouldn't use one all the time, just on your heavier sets.
Dunk
evansm31
03-22-07, 5:21 pm
I switched up between light and heavy workouts. I deadlifted once a week, but I took a week off every fifth week and that helped immensely. Your warmups can be a plate for 10 reps, but dead lifts don't require you to do high reps while only adding 10 lbs here and there. Deadlifting uses so much of your body that you can load the weight up after proper warmups. Don't waste your energy doing 3 sets of 10. Warmup, then do what everyone here is saying. I personally use 5x5. Form is the most important. Keep your head up to make sure that your spine is straight. Not too high, not low. This site is the best advice so use it.
Liftbig21
03-25-07, 12:07 am
belt?
nope.
gloves?
nope
straps?
nope.
let ur calasis become ur grip..
the belt is a false sense of strength,or so i persoanlly believe..they are extra equiment..to me a raw lift is no belt..nothin..sheer human strength..
if you start off wearin a belt,ur always gna wna..me? when i started dl'in back in sept i wore a belt..FEW times cuz i was a beginer...then i realize how much btr i was w/o it...
all in all,once u start dl'in twice ur weight for reps..or juss puttn up some INSANE nmbers...maybe.just maybe then use a belt..
hope this helps..
stay hardcore bro
deadlifts make a man and break a man..train smart..
later
A belt is your insurence for training another 30 semodd years..It holds everything together.Im not saying you should wear them every exercise for this would hinder core strength.But when you go heavy near your max,Be smart and wear the belt...Or you could be sporting crutches or worse a wheel chair.
The_Beast
03-25-07, 12:22 am
"Im a Bad-Ass, i dont need a Belt to be my Security", just kidding around with you bro's, but i feel, if i lift Raw in a meet, im going to lift 'Raw in the Gym, Train your Lower Back properly and make it feel the weight. Good Mornings, and Hypers. To the outside world, the lower back is truthfully one of the most overlooked bodyparts, hence all of our cronic and lower back problems, But it Truthfully is the Most Important part to your entire body, you couldnt even ever think of doing a Single Deadlift or Squat with a Bad lower back. its one of those small unlayed bricks that makes the entire Powerfull Brick House come Crashing down.-
The_Beast
TheNaturalG
03-25-07, 1:17 am
belt?
nope.
gloves?
nope
straps?
nope.
let ur calasis become ur grip..
the belt is a false sense of strength,or so i persoanlly believe..they are extra equiment..to me a raw lift is no belt..nothin..sheer human strength..
if you start off wearin a belt,ur always gna wna..me? when i started dl'in back in sept i wore a belt..FEW times cuz i was a beginer...then i realize how much btr i was w/o it...
all in all,once u start dl'in twice ur weight for reps..or juss puttn up some INSANE nmbers...maybe.just maybe then use a belt..
hope this helps..
stay hardcore bro
deadlifts make a man and break a man..train smart..
later
A belt is for safety reasons, not a crutch to lift more. Straps are so you don't let your weak forearms hold back your strong back. Gloves I don't think you need them either. However I think a belt should ALWAYS be worn when you are doing any heavy movement that incorporates your lower back. I would rather be safe then sorry. If you are a bodybuilder who cares about trying to look like you are raw, it is about being consistent and you can't do that by hurting yourself from not having a belt on.
Pokoritel
03-25-07, 1:19 am
just thinking of doing deadlifts for that many reps makes my back cringe. I usually never go above 8 reps. I usually will go to positive failure with 2-3 reps. The main thing to keep in my is ti keep your back flat. Also when you do heavy ass weight your back will not be perfectly arched. I would say go by feel though. 10 reps might be perfect for you where 4-6 reps is perfect for me. Try it out judge for yourself
Thats it only 8. I go up to 20 reps. Well it depends what your body wants. Everyone is different bro. If u see results at 8 and under by all means do it. I am havin a little trouble now. I am kind of stuck on my squat, bench, and dead. I think I am gonna go on a powerlifting program to break the barriers.
feelthepain12
03-25-07, 1:44 pm
It's the same with me and benching. Compared to some of the people's stats here I'm right on par with them when it comes to squatting and deadlifting, but as soon as I look at how much they can bench my jaw drops a little. Don't worry about it, just try going heavy every so often to switch things up and try working your back and legs with other lifts to prepare yourself for heavier deadlifts.
Crusher
03-28-07, 12:54 am
Hey bro, do deadlifts everyweek heavy one week then light the next week. Keep your butt down head up and drive threw the floor and you should not feel any pain in the lower back. Heavy week do 3-8 reps and on the light week do 15 and above. When I do my light week I will do 25 reps with 405 on the last to sets. So grab the weight and go till you can't move the bar, and your back will get big and strong. Good luck
Thunder-Thighs
03-28-07, 1:53 am
(low reps but a shitload more weight bro...that's what i do...im only 17 and 150 pounds...and im doin 450...i just do low reps but a shitload of weight...this strengthens my back and gets me use to the heavier weight...just work bro...you'll get it...)
Good stuff brother. those are some impressive numbers. I to am about 5'8'' and about 210. I am 17 years old and am a hardcore old school powerlifter.
As for the question at hand. I would tell you to switch things up. I have seen many 5x5 routines work but not many for long periods of time. I have gone any where from 15 reps 225 first set and working my way up to 465 for a set of 6 reps and get awesome strenght gains. That is until my knee injury. Most people will tell you its your form, or its your routine. My advice would be to just try other routines. Sure you don't want to just through plates on. But when you hit one of those days were everything and every set you lift feels like chump weight. Don't be afraid to go away from your "routine" and hit an extra couple of sets for deadlift, while adding more weight.
excessive endorphins
03-28-07, 9:35 am
http://forum.animalpak.com/showthread.php?t=3629&page=2&highlight=ejxmc
my dl journey to 500
JESUS! 405x20....
i got 405 maybe for 3 right now....
im 5 7 188 been deadlifting again for a month after a 2 month break..first started in october..then nov..took off december till as of 3 weks ago..
How low do you all go when repin them out? Currently I am going down to just below the knee/ top of shin. I use to go all the way to the floor but found my self resting at the bottom.
BB
excessive endorphins
04-17-07, 9:25 am
ur supposed to bro....each rep shud be like a max,,dnt rest ur body just the bar....