how to progress in deadlift? [Forum Archive]

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how to progress in deadlift?

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Posted by: r00kie

i'm looking to seriously "up" my deadlift weight. right now its 200 lbs for 3 reps. i'm actually concerned only about deadlift as of now and i dont mind changing my workout for that...

pls help.

Posted by: Gazhole

There are many ways to do this.

A basic strength template is linear progression (look in Cowpimp's stickies) which basically means you gradually increase the intensity of the core lift(s) over the duration of the program culminating in a PR at the end.

If you wanted to look into Westside variations ive had great success using that program aswell.

Posted by: soxmuscle

Westside will help with your deadlift, but there are other options.

Posted by: min0 lee

For me it was the good old Pyramid and eating good.

Where I still need help is with my grip.

Posted by: DOMS

The guys, and min0, have you covered. Just set up a simple progression and keep to it.

It would also help if you do some direct forearm exercises.

Posted by: Gazhole

Yeah, grip strength is where a lot of people get limited i think. We are only as strong as our weakest link.

Posted by: juggernaut

best way to do this IMHO is to really make use of those little pissant 2.5 lbs weight plates. Use them weekly and you'll gain in no time.

Posted by: fUnc17

Quote:

Originally Posted by r00kie

i'm looking to seriously "up" my deadlift weight. right now its 200 lbs for 3 reps. i'm actually concerned only about deadlift as of now and i dont mind changing my workout for that...

pls help.

Set a reasonable, short term goal. Work on improving each workout, do not increase too much too quickly. Once you reach your goal, set a new one and start all over again. Keep it as basic as possible until your no longer making gains. The way you progress it is just a means to an end

Most people are never satisfied with their numbers because they look elsewhere and compare themselves, make judgements, etc. When you set a goal, you have something to work towards, when you reach it, you have a sense of accomplishment. if you don't set a goal your in lala land working towards absolutely nothing. it's like getting in the car and driving around aimlessly, hoping that you'll eventually reach your destination. you can't get there if you don't know where your going

Posted by: r00kie

thanks folks

Posted by: TrojanMan60563

Form has a lot to do with deadlifting. I have always preferred sumo style left hand facing out. Key things are keep your eyes forward, keep your knees over your toes, do not round your back on the way up, and keep your breathing correct. (exhale on the way up)

aside from form I would do one or two light warm ups...and after that do not exceed 6 reps. Pyramid your weights down until you are doing 1-3 reps....If I go down to a 1 rep max I follow that with 1-2 sets up doubles or triples.

As you go heavy you will need to rest more between sets. If your grip is an issue try using chalk on your hands...and baby powder on your shins.

goodluck

Posted by: Metallibanger

Quote:

Originally Posted by r00kie

i'm looking to seriously "up" my deadlift weight. right now its 200 lbs for 3 reps. i'm actually concerned only about deadlift as of now and i dont mind changing my workout for that...

pls help.

Cycle your reps from week to week, that's what powerlifters do

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