550lb deadlift, new pr

[OnTheSauce]

imagine where i'd be at if i started in high school....

[dec11]

well so far you're excelling a former European champion and 3rd placed in the World, whom i used to be acquainted with at local meets

he was around 6" shorter and about 3ft wider

[OnTheSauce]

what do you mean by excelling? anyone placing 3rd in the world is stronger than me. This guy is ridiculous....

[dec11]

what do you mean by excelling? anyone placing 3rd in the world is stronger than me. This guy is ridiculous....

as in progressing up through poundages

[OnTheSauce]

ah. well hopefully it continues. 600 by end of the year. awwwww yeahhhhh

[dec11]

did you put a fvckin curse on me?! i was all hyped up for 270kg single 2nite and only managed 2.5 lifts from 255kg!!

[OnTheSauce]

bwahaha. maybe you transferred that extra strength to me. do you lift conventional or sumo?

[dec11]

bwahaha. maybe you transferred that extra strength to me. do you lift conventional or sumo?

conventional, could only ever get so far with sumo. i might do a GPC deadlift comp next year, cant do a full comp anymore, too many injuries. my best ever comp lift was 280kg @97kgs bw and that was natural, only started AAS in my early 30's when i stopped competing, be interesting to see if i could break 300kgs on the appropriate substances. id prob have to cut down to 90kg class to be competitive though

[baseline_9]

Looks like you two may turn out to be best chums unless patrick is pulling plastic

[OnTheSauce]

So what do you recommend as far as increasing mine some more? I think I stand with my feet a little too far apart, seems like my knees tuck in sometimes when I pull (you can see this in my 445 pull i posted yesterday). I know I need to sit back more on those max pull. I can keep good form on my working sets, But it rounds some on my max pulls. I blame that on my weaker glutes/hammys and my hips coming up too fast.

[dec11]

Looks like you two may turn out to be best chums unless patrick is pulling plastic

i think its our chokes that hes pullin lol

na, i shouldnt be so quick to dismiss, just because ive never seen it before doesnt mean it aint possible. and theres a larger gene pool in the US than N Ireland lol

[baseline_9]

Your hips come up too fast....

Firstly because you start with them too high

Secondly because your back is YOUR weak link in the chain


Im no powerlifter but i can just see bio-mechanics working and not working for whatever reason.... Dec can help you way more than me im sure

I would try some deeper deadlifting with a lighter weight, stand on a platform so that you get extra depth, this will force you to sit into your DL more and develop streght in that first part of the movement

I would also overload your whole back with Heavy rack pulls to strengthen up that upper body link in the chain.

[baseline_9]

i think its our chokes that hes pullin lol

na, i shouldnt be so quick to dismiss, just because ive never seen it before doesnt mean it aint possible. and theres a larger gene pool in the US than N Ireland lol

You must be going soft Dec

Do you need some Adex on cycle, I think your estrogen may be a bit out of check

[dec11]

So what do you recommend as far as increasing mine some more? I think I stand with my feet a little too far apart, seems like my knees tuck in sometimes when I pull (you can see this in my 445 pull i posted yesterday). I know I need to sit back more on those max pull. I can keep good form on my working sets, But it rounds some on my max pulls. I blame that on my weaker glutes/hammys and my hips coming up too fast.

tbh im more of a 'back' lifter also and ive never had one back problem at all. although, i should point out that i never 'round' my back you need to fire glutes more to stabilise legs, straightening legs too soon will also causing knee trembling or tucking.

feet should be hip width apart, toes pointing straight ahead and visualise driving your feet straight down through the floor

[dec11]

You must be going soft Dec

Do you need some Adex on cycle, I think your estrogen may be a bit out of check

haha, fvck off you

the only thing im cycling these days is a bike lol

[dec11]

what were you lifting before this cycle?

be careful, this is when you could fvck yourself up big time due to muscle out gunning connective tissue too much and a rounding back is a sure sign of a desperation pull on a deadlift, if i ever felt my back rounding i would drop the bar

[dec11]

as a comparison, i start my lift with my hams approx 3" above parallel and rely more on my spinal erectors than most. my legs are never locked until my shoulders are. but, ive a back like steel due to being started off in powerlifting right from day one, so that might not suit you

[OnTheSauce]

Pre cycle i did 525 with straps and 495 without. I'll start on those deads from a box friday.

[baseline_9]

what were you lifting before this cycle?

be careful, this is when you could fvck yourself up big time due to muscle out gunning connective tissue too much and a rounding back is a sure sign of a desperation pull on a deadlift, if i ever felt my back rounding i would drop the bar

I think this is advise to be taken seriously... For your own sakes

I think I would be right in saying that with bad form you will get so far and then you will plateau as the weak links do not develop, I doubt you would get further without injury...

I would say you may need to drop back with the weight to re-learn good form but once you have the form better and the weak links come up to par with the whole chain you will surpass the plateau that you may hit with the incorrect form


Dec, this is all just me thinking out loud, would you agree with that?

[OnTheSauce]

When i hit my form properly, I can really feel it in my Hamstrings and glutes. You can see in the 445 lift, I sit deeper from the start than in the 550 one. I just have trouble getting it off the floor when i get really heavy, so my hips come up and i pull too much with my back. I realize I do it

[baseline_9]

What assistance work are you doing?

Deep Squats, Glute Ham Raise, Deeper deads, RDL's

I would be working on those...

Im not strong really at all but I think one day i will go off BB'ing and do more of a PL'ing routine

[dec11]

I think this is advise to be taken seriously... For your own sakes

I think I would be right in saying that with bad form you will get so far and then you will plateau as the weak links do not develop, I doubt you would get further without injury...

I would say you may need to drop back with the weight to re-learn good form but once you have the form better and the weak links come up to par with the whole chain you will surpass the plateau that you may hit with the incorrect form


Dec, this is all just me thinking out loud, would you agree with that?

arragh, had an essay written out there and the site froze me out!!!

i am baffled as to how he has attained a 250kg deadlift, esp for his body type (no offence intended mate) in only a year of proper training, i sure as hell didnt progress any where near that fast and know alot of more successful plifters who didnt either. it defies anything ive known

in a nut shell:

some people are naturally stronger because they have the ability to fire up more muscle fibres for a particular task, he has to be one of these lucky sorts.

if you compare us, ive alot more muscle weight, and i carry the main of mine in my back and glutes which stabilises my lower back and hips. my glutes and lower back are like steel

now, i dont know if he would have that same level of stabilisation and he could be more injury prone and therefore he needs to be more precise with form. i may get off with something he might not, if you get me?

[dec11]

What assistance work are you doing?

Deep Squats, Glute Ham Raise, Deeper deads, RDL's

I would be working on those...

Im not strong really at all but I think one day i will go off BB'ing and do more of a PL'ing routine

works much better the other way around

for sure, squats and deads go hand in hand and compliment each other. another point is to alternate conventional deads with stiff leg deads week by week, if you heavy dead every week you'll burn out in no time. if all other lifts are in place your dead will always be there or there about. prime example, i hadnt gone over 220kgs in months and at times i didnt dead for maybe 4wks at a time and i still was fit for 255kg x2 tonight

[baseline_9]

I would love to see some videos of you pulling some big numbers dec

[dec11]

what do you mean by excelling? anyone placing 3rd in the world is stronger than me. This guy is ridiculous....

hes pulling big weight but at some stage he is going to fvck himself up with that approach, he doesnt set himself at all and one tiny sway to either side with that kind of weight equals major fvcking pain

[OnTheSauce]

Before i hurt my patella tendon (playing basketball) i was doing very deep squats twice a week. But it's been a few months since I've done any heavy ATG squats. Been doing light ATG after i do the heavy box squats that i made the video of only once a week since then. I've never done any deads off a box, but that was recommended to me earlier this week as well. So I'm definitely going to be inserting those into my training. I do leg press and curls on my squat days as well. Guess I don't do much assistance work

[dec11]

I would love to see some videos of you pulling some big numbers dec

i'd get laughed outa the gym for filming myself and feel a right silly prick for doing it also lol. it doesnt bother the yanks though lol.

if i compete again i'll have to get up to 300kg standard though, and prob still wont be enough, the standard in the Rep of Ireland is much higher than in the North. back then there wasnt all these diff federations like you have now and it was all tested by IOC. the Rep guys always took a chance on the gear because they went straight to Europeans whereas we would most likely always get tested at the British Championships. now everyone that has been caught in BAWLA regulated lifting lifts in non tested feds like GPC

[dec11]

had a quick look at irish 100kg class and id need to be knocking on up around 330kg, thats a big fvckin lift! im getting to thinking about it for next year, i miss the comp buzz. if i do, i will be fvckin full of gear lol

[OnTheSauce]

do it. do it. do it.

[OnTheSauce]

Just saw this video and I think this will help a lot.

[Little76]

Yes sir

[OnTheSauce]

Thought the reds were 45lb? Looks like four 45s, a 25, and a 10.???

[dec11]

Thought the reds were 45lb? Looks like four 45s, a 25, and a 10.???

red=25kgs
blue=20kgs
black=5kg

270kg total or 594lbs

[OnTheSauce]

isnt there 4 reds, 1 blue, and 1 black on each side? so that would be 250kg right?

[dec11]

isnt there 4 reds, 1 blue, and 1 black on each side? so that would be 250kg right?

your leaving out the 20kg bar weight mate

[OnTheSauce]

ah. long day lol.... finals week

[dec11]

ah. long day lol.... finals week

fvckin amateurs

[OnTheSauce]

1 presentation and 2 finals left. graduate in 9 days with my bachelors in business management from Valdosta State

[OnTheSauce]

Big day tomorrow. Too excited to sleep. I pulled 585 on Monday, so I hope I can pull that or close to it again tomorrow.

[dec11]

Big day tomorrow. Too excited to sleep. I pulled 585 on Monday, so I hope I can pull that or close to it again tomorrow.

good luck and get to fvckn sleep!!!