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  1. #1
    nachitup is offline Junior Member
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    Aug 2010
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    Napa
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    Default 455lb deadlift 1 rep max @160lbs BW

    12/23/2012 Finding my one rep max and now preparing for my 8 week cycle to try and get close to 550lb max! I'm going to try the (5 + 5 ) and mix some plyo, heavy kb swings and a few other movements. Would love some advise from my comrades ;-)

    http://youtu.be/E9ovH5AKODk


    Thanks

    Ignacio Franco RKC
    Franco Fitness
    [I][FONT=Franklin Gothic Medium][SIZE=4]Ignacio Franco [/SIZE][/FONT][/I]
    [I][FONT=Franklin Gothic Medium][SIZE=4]RKC[/SIZE][/FONT][/I]

  2. #2
    Rich in Nor Cal is offline Senior Member
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    Aug 2010
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    Default

    Wow, that is fantastic, almost 3x bodyweight! At 205 lbs, my best was 435. Might have been able to go higher, but I'm more concerned about staying healthy than posting bigger numbers. Maybe someday.

    Although I'm obviously not an expert at the DL, I might suggest a good exercise to help. That would be overhead squats. Mainly, the way it works stabilizers is just fantastic, especially the erector spinae. When I do them, I can really feel my erector spinae muscles getting a fantastic workout, going into a maximum contraction. They are very important for protecting the spine in the DL. The abs also get a good workout, used in a way similar to how abs are used in the DL, also helping protect the spine.

    Maybe some people with more knowledge of DLs can help with my feelings that this is a good exercise for DLs, and offer some other ideas, but that's my 2 cents.

  3. #3
    Striker is offline Senior Member
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    Mar 2011
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    That is very impressive!!!

    You are obviously a very successful lifter, but I am wondering...it appears you are deadlifting w/ a rounded lower back. Do you train that way too?

    I was always taught deadlifting with a rounded lower back is more susceptible to injury. Do you have any thoughts on that?

  4. #4
    nachitup is offline Junior Member
    Join Date
    Aug 2010
    Location
    Napa
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    Default Deadlift


    @ Striker

    I always have trainedwith a good solid position with my back but on my heavy 95/100% max pulls it’stough to maintain that straight back like I start every pull. Although I feltlike I finished that pull at full hip extension I did round some in the middle.I keep lots of tension through my midline and really tight gluts at the top as Idrive my heals through the ground!

    Today I did my first 5 sets of 5 with 325lbs with a 4 minuterest in between sets felt great.



    @ Rich,

    Thanks for the overhead squat recommendation. I haven’t been doing those asmuch but I’ll put them back in the mix ;-)





    Thanks



    Ignacio Franco RKC
    Franco Fitness
    [I][FONT=Franklin Gothic Medium][SIZE=4]Ignacio Franco [/SIZE][/FONT][/I]
    [I][FONT=Franklin Gothic Medium][SIZE=4]RKC[/SIZE][/FONT][/I]

  5. #5
    ad5ly is offline Senior Member
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    Nov 2008
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    4,607

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    3x bw is a great acheivement! Most I DL'd was when I was doing Pttp with around 135lbs. I was just learning the lift and felt that I could lift heavier but my goal was to have good movement first. I know that my grip will be my weakest link. I can hang with one arm from my pullup bar for only about 5 seconds which equates to 2x bw. So I have quite a bit of work to do there. It just won't happen without sufficient grip strength..Dennis

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