500 Deadlfit for 8 Reps at 200 pounds

[F4iGuy]

Not bad for a guy with test in the low 300's right? In 6 weeks I'll be going for a pull somewhere in the 600 range conventional with a stiff bar. I'll post up more video's along the way as I get ready for my first meet.

https://youtu.be/J1OeTb-mVKM

[MuscleScience]

That should be getting pretty close!

A bit of unsolicited advice: if you don't mind
1. Make sure you roll those shoulder back at the top. You don't want.
Forget that at the meet, make it a habit and over exaggerate it to sell it to
The judges a bit.

2. Make sure you're training without wrist wraps or straps, it is hard to lift at
The meet if you haven't practiced that either. Unless they allow equipment.
3. If your lifting equipt make sure you practice in that. It's a different feeling
And can really screw with you the first few times. Never mind If it's a raw meet.

[F4iGuy]

That should be getting pretty close!

A bit of unsolicited advice: if you don't mind
1. Make sure you roll those shoulder back at the top. You don't want.
Forget that at the meet, make it a habit and over exaggerate it to sell it to
The judges a bit.

2. Make sure you're training without wrist wraps or straps, it is hard to lift at
The meet if you haven't practiced that either. Unless they allow equipment.
3. If your lifting equipt make sure you practice in that. It's a different feeling
And can really screw with you the first few times. Never mind If it's a raw meet.

Thanks! I will be lifting raw. When I lift in the 1-3 range I go mixed grip without wraps. I also follow up deads with high rep paused deads, no wraps. I do need to build grip strength though it will be my limiting factor as I progress.

A couple questions:
1. Any suggestions for building grip? Exercises?
2. I've never used chalk. Any suggestions for which product to purchase? Any tips on how to use it?
3. Great advice on rolling the shoulders! I watched the video and knew something was off. I usually think "elbows in and down" Will this accomplish rolling the shoulders back? Any tips for what to think about to get the shoulders rolled back?

Thanks!

[kelkel]

Great pull! Remember to try and keep your eyes focused "up" as your body tends to follow your eyes. Definitely get chalk as it'll make a big difference for you.

[jstone]

For building grip strength try some fat gripz, use it during your training. Fat bar training is a common way constantly athletes to improve there grip. 1 fat bar can be in the 400-700 dollar range. A pair of fat gripz is less than 30. Plus you can put it on any bar.

Liquid chalk is my preferred chalk, because I only use it on my hands. If you're going to chalk the bar, and your shoulders regular chalk will be superior.

[MuscleScience]

Thanks! I will be lifting raw. When I lift in the 1-3 range I go mixed grip without wraps. I also follow up deads with high rep paused deads, no wraps. I do need to build grip strength though it will be my limiting factor as I progress.

A couple questions:
1. Any suggestions for building grip? Exercises? Jstones advice is great, use the fat grips. There are protocols online how to use them. You obviously don't want to use them on your working sets but after maybe in a cool down lift or accessories lifts. Also, just drop all lifting straps for any lift. Over a couple weeks your grip strength will improve rapidly
2. I've never used chalk. Any suggestions for which product to purchase? Any tips on how to use it? I like regular chalk, when I was deadlifting I would also chalk the shins. It helps prevent scrapping and if you do bleed a bit it doesn't get all over the place.
3. Great advice on rolling the shoulders! I watched the video and knew something was off. I usually think "elbows in and down" Will this accomplish rolling the shoulders back? Any tips for what to think about to get the shoulders rolled back? as you get towards the top over exaggerate the roll like when you see dudes doing dumbbell shrugs or like when you are doing lower pulling rows. Pull the shoulder blades back hard and roll the shoulders at the same time. The judges will look for that lockout at the top. They want to see the bar stopped, the shoulders back EVENLY on both sides and no shaking. I have seen dudes in comps forget to do this and lose an otherwise good lift.

Thanks!

I'm bold

Edit: I might also add, when you are at the top, sit back just a tad to "pose," for the judges a bit. Think of it as displaying your lift, much like how a bodybuilder poses and holds the pose on his strongest parts to get what he wants into the judges mind. That's how it was explained to me when I first started years ago.

[songdog]

Dead lifts will help your grip and chalk will make a big difference.