Dead lift

[w.a.r_32]

Alright guy's I need some help...

Im going to be trying to beat the Ohio State Dead Lift Record.

Teenage

Weight Class will be 165
Need to get over 480lbs

What are some lift's that will help increase my dead lift? Tuesday I maxed at 395 x 5.

I shouldn't ask, I should just post it but would you like to see my workout?

 

[Seanp156]

Looks like I have some local competition... Heh, you've got a great pull for your BW...I won't be competing in anything under 181 weight class. Do you know what your 1RM is right now? Seems like you'd be close to 480 right now if you did 395x5... You're probably around 450, maybe more, right?

Also, you said Teenage, but you're 24? You wouldn't even be able to lift in the Junior Division, let alone Teenage.

 

[w.a.r_32]

Honostly I do not know what my 1RM is currently, I would say around 440 even maybe a little bit less, 55lbs is a huge difference.

Sorry for confusing you about the age, I'm only 15, you know most sites you need to be 18+ or 21+ to join so I put that, I was just about to change it.

Yeah im around the Cleveland area, Mayfield to be exact. Im 5'7", 163lbs.

 

[Seanp156]

That's some crazy shit for 15 and 163lbs.

 

[w.a.r_32]

Thanks bro!

 

[P-funk]

Honostly I do not know what my 1RM is currently, I would say around 440 even maybe a little bit less, 55lbs is a huge difference.

Sorry for confusing you about the age, I'm only 15, you know most sites you need to be 18+ or 21+ to join so I put that, I was just about to change it.

Yeah im around the Cleveland area, Mayfield to be exact. Im 5'7", 163lbs.

a) were do you train at? I grew up in Lyndhurst.

b) if you are serious in breaking the record and want someone to really train you and help you in your progress....I know some people that can coach you (that is if you want a trainer).

c) which meet are you going to do it at?

 

[w.a.r_32]

a) were do you train at? I grew up in Lyndhurst.

b) if you are serious in breaking the record and want someone to really train you and help you in your progress....I know some people that can coach you (that is if you want a trainer).

c) which meet are you going to do it at?

I train in our school's weight room, it has everything and more. Not to sure about Elite Fitness but growing up did you train there or have you? Also, I may be interested in a trainer even though I'm not to fond of them for the reason that I am very independent, which is just a personal thing, but if you wouldn't mind you could list the name's or PM them to me. I am very serious about breaking the record actually, bodybuilding/powerlifting is part of my lifestyle, I put it before almost everything. Im not to sure about which meet, I guess you can say it all depends on when I get my DL up there.

 

[P-funk]

I train in our school's weight room, it has everything and more. Not to sure about Elite Fitness but growing up did you train there or have you? Also, I may be interested in a trainer even though I'm not to fond of them for the reason that I am very independent, which is just a personal thing, but if you wouldn't mind you could list the name's or PM them to me. I am very serious about breaking the record actually, bodybuilding/powerlifting is part of my lifestyle, I put it before almost everything. Im not to sure about which meet, I guess you can say it all depends on when I get my DL up there.

Elite Fitness? never heard of it.

Which school do you go to? Mayfield Heights High?

The guy that I know works out of Kings Gym in Bedford (if you can get out there). It is strictly a powerlifter gym....they hold lots of meets there and the atmosphere is very good for what you are trying to do.

 

[w.a.r_32]

Mayfield Heights Highschool or Mayfield Highschool, yeah. I checked out the Kings Gym Ohio site and it looks nice, I love all the hammer strength equipment... Bedford is further than 30min away though and considering I don't drive until June when it should be January, I have no way of getting out there.

 

[P-funk]

Mayfield Heights Highschool or Mayfield Highschool, yeah. I checked out the Kings Gym Ohio site and it looks nice, I love all the hammer strength equipment... Bedford is further than 30min away though and considering I don't drive until June when it should be January, I have no way of getting out there.

ah....that sucks.

I don't think I know anyone in that area (despite growing up in Lyndhurst, the town over).

 

[Squaggleboggin]

That's awesome. Honestly, I'm not sure if it's a good idea to post your routine. If you're doing this well you've obviously found what works for you. I would be a little hesitant to change it, really. Not that some of the people here don't know an insane amount that could probably help, but I would be torn between, "If it's not broken, don't fix it" and "It couldn't hurt [to post the routine]."

Heh, I thought I was doing pretty well when I did 425 around 205 BW when I just turned 16. Rock on, my friend.

 

[P-funk]

Heh, I thought I was doing pretty well when I did 425 around 205 BW when I just turned 16. Rock on, my friend.

that is really good.

That's awesome. Honestly, I'm not sure if it's a good idea to post your routine. If you're doing this well you've obviously found what works for you. I would be a little hesitant to change it, really. Not that some of the people here don't know an insane amount that could probably help, but I would be torn between, "If it's not broken, don't fix it" and "It couldn't hurt [to post the routine]."

I don't think it would hurt to post it. We may be able to find a more efficient way of doing things.....maybe he has a great gift for pulling and he is overtraining it and learning how to back up and allow for a period of delayed transmutation to take effect would be beneficial....I think that it could be helpful to him to get someone to look at.

As strength coach Dan John says, "It you coach yourself, you have a crappy coach.".....It is really hard to be honest with yourself.

 

[Squaggleboggin]

Thanks. Come to think of it, I was also going to attempt to break the Ohio deadlifting record for the age group of 16-17. While I didn't take that path, I still think I've become consistently stronger ever since I wanted to do it.

I bow to a point well-taken.

 

[P-funk]

Thanks. Come to think of it, I was also going to attempt to break the Ohio deadlifting record for the age group of 16-17. While I didn't take that path, I still think I've become consistently stronger ever since I wanted to do it.

I bow to a point well-taken.

you live in OH as well?

 

[Squaggleboggin]

you live in OH as well?

Actually it just has the lowest deadlift record for that age group and weight class. I was planning on moving there to fulfill the requirements for entering. End smartass remark.

Indeed I do. I think we've mentioned King's Gym to one another before. I've only been there once but it was pretty awesome. I believe you said you went to Chardon High School and I used to live just a few miles from it.

 

[P-funk]

Actually it just has the lowest deadlift record for that age group and weight class. I was planning on moving there to fulfill the requirements for entering. End smartass remark.

Indeed I do. I think we've mentioned King's Gym to one another before. I've only been there once but it was pretty awesome. I believe you said you went to Chardon High School and I used to live just a few miles from it.

I went to Notre Dame Cathedral Latin (down the road from Chardon high).

Where did you go, or do you go, to high school?

 

[Squaggleboggin]

I went to Notre Dame Cathedral Latin (down the road from Chardon high).

Where did you go, or do you go, to high school?

Well aren't we wearing the fancy pants? I go to good, ol' Riverside. Public school at its finest. Was that a joke? Yeah, it definitely was. Sort of.

 

[P-funk]

Well aren't we wearing the fancy pants? I go to good, ol' Riverside. Public school at its finest. Was that a joke? Yeah, it definitely was. Sort of.

oh yea, riverside...nice.

fancy pants..haha...actually, I went to public school up until high school. I opted not to go to Brush High School (south euclid/lyndhurst school district) and my parents both went to catholic high schools so they were pushing for me to make the move.

 

[Squaggleboggin]

oh yea, riverside...nice.

fancy pants..haha...actually, I went to public school up until high school. I opted not to go to Brush High School (south euclid/lyndhurst school district) and my parents both went to catholic high schools so they were pushing for me to make the move.

It's probably not a good thing that Riverside is also known as Reeferside. I have a couple cousins who went to Brush, actually.

 

[Double D]

I would like to see your workout.

 

[Squaggleboggin]

Hopefully he'll make a journal if he already hasn't.

 

[w.a.r_32]

Here is my routine..

Monday - Shoulders/Bi's

Military Press 135x5..155x5..175x5..155x5..135x8
-Alternate=Push Press - - 135x5..155x5..175x5..195x5..225x3
Front Raise 50x8..55x8..55x8
Side Raise 25x8..25x8..25x8
Rear Raise 30x8..30x8..30x8
High Pulls 135x8..185x8..185x8
Spider Curls 65x8..85x8..85x8
Seated(Straight bar) 65x8..85x8..95x8..105x5
Hammer Curls 55x8..55x8..55x8
Incline Alternate DB 35x8..40x8..40x8
Rope Cable Curls 20x8..40x8..50x8..40x8..20x8..10x8
1 Arm DB preacher 30x8..35x8..35x8

Tuesday - Chest/Tri's

Hang Clean 135x5..155x5..175x5..195x5..205x5
- Alternate=Clean and Press- - 135x5..135x5..155x5..185x5
Bench 135x5..155x5..175x5..195x5..225x5..135x(rep out)
Incline 135x8..155x8..155x8
Pec Deck 110x8..130x8..150x8..160x8
Flies 40x8..45x8..45x8
Skulls 65x8..85x8..105x8
Push Downs 45x8..90x8..100x8..45x(rep out)
Incline DB(Tri's) 50x8..60x8..60x8
Dips 4 sets.. rep out

Wensday - Legs/Back/Traps/Lats

Squat 135x5..225x5..245x5..265x5..285x5
Deadlift 135x3..225x3..315x3..365x3..395x5
Leg Press 270x5..360x3..450x3..540x5..630x8
SLDL 135x8..135x8..135x8
Leg Extension 110x8..140x8..160x8
Leg Curl 120x8..150x8..180x8
Calves
Wide Grip Pullups 12..12..8..8
Lat Pulldowns 180x8..190x8..210x8
Rows 135x8..155x8..175x8
DB Rows 95x5..95x5..95x5
V-Bar Rows 90x3..135x3..180x3..215x5
Shrugs 135x25..225x15..315x5(10 sets of 5)..225x15..135x25
Seated Incline DB SHRUGS 50x25..50x25..60x25..60x25..60x25..70x25..70x25..70x25..70x25..70x25

Thursday - 75% on main lifts Shoulders/Bi's


Friday - 75% on main lifts Chest/Tri's


Saturday - 75% on main lifts Legs/Back/Traps/Lats


Sunday - Off

 

[Squaggleboggin]

Holy poopy.

Make a journal and post that in there, my friend.

This goes against everything I know as far as producing results. Given that doesn't mean much, but still. Maybe you've just increased your work capacity so much that only that much volume actually shocks your muscles and CNS. Maybe not. Either way, I'm a little confused. Eleven exercises for shoulders and biceps, which are given their own day. This is drastically different from a template like Westside, which someone suggested for you for powerlifting. I will reserve judgement until I have read the comments of the appropriate authorities.

 

[fufu]

I think if you tailored your program strictly towards power lifting you could hit your deadlift goal.

 

[w.a.r_32]

Well, thanks for the info. I will make a journal tomarrow ASAP for sure. I have made awesome gain's on this.

 

[w.a.r_32]

I think if you tailored your program strictly towards power lifting you could hit your deadlift goal.

What would you consider, Westside or 5x5? Those seem to be the top picks when it comes to PLing

 

[w.a.r_32]

P Funk any suggestions? I posted my workout..

 

[P-funk]

I think your squat needs to be stronger. also, there is a ton of stuff on that leg day! I would break it up over 2 days and train upper/lower or, train total body, if you are training 3 days a week.

 

[w.a.r_32]

Currently im training 6 days a week.

 

[Burner02]

not really any time for recovery...
plus...17 sets for biceps? 14 for tris?
if you are growing..then wow..but that's a LOT of volume for such small muscle groups