3 Plate Deadlift completed, how long until 4?

[Lamont Burns]

Had a short term goal of 315 for 3 reps on Deadlift, did it on Friday. I think I am officially a novice based on the chart now.

405 is the next goal. I guess my bulking shall continue...

Those that calculated this move, how long can I expect? In a perfect world I'd like to get it done by May 1st. Friendly bet with a buddy that has yet to be set. I know TallBill, Deeko and some others I am forgetting DL like a champ. Eric62 obviously, but dear god that was probably 20 years ago for you.

Doable? I'm still doing SS, haven't stalled yet this go around.

 

[Pantlegz]

congrats on getting 315 up. I was looking over my log and it seemed like once I hit 315 my gains slowed down quite a bit. Maybe it was more mental than physical though. I would think it's possible as long as you don't stall. According to Mr Riptoe you should be adding 5 lbs each time you're in the gym and if you're doing 3x a week you would have at least 20 days but possibly 40 days(depending on if you DL once or twice a week) which would at minimum add 100lbs to your max. Again this works well in theory, I always had an issue adding 5lbs a week after I got back in the groove. I still made decent gains but adding 5lbs a week gets a little insane.

 

[katank]

Good job on getting 315. As for how long it takes, it's really dependent upon the individual/diet/program. It took me around 4 months or so doing maintenance on Crossfit. You may have considerably faster progress if you do GOMAD on a 3x5 or 5x5.

It might help to troubleshoot some particular phases of your deadlift to figure out where your weak link is. Is it your legs, grip, and/or back that's holding you back? For example, how's your squat?

Technique also helps. One of the most helpful training tips for me was to not lift with your back when the load gets heavy. Focus on keeping back angle same coming off the floor until the bar get to about knee level. At that point, slam your hips forward hard. When that clicked for me, the bar felt about 50 pounds lighter.

 

[brikis98]

The answer will depend on a lot of factors, including:

What is your height/weight? Are you doing SS as written? How is your diet?

From personal experience, I've found that most guys who are ~185lbs or above and are reasonably athletic can get to a 405lb deadlift pretty damn quickly. After that point, progress tends to slow down considerably.

 

[Pantlegz]

The answer will depend on a lot of factors, including:

What is your height/weight? Are you doing SS as written? How is your diet?

From personal experience, I've found that most guys who are ~185lbs or above and are reasonably athletic can get to a 405lb deadlift pretty damn quickly. After that point, progress tends to slow down considerably.

I must have been doing something wrong getting past 325 hasn't happened for me yet. But my grip is pathetically weak.

 

[Lamont Burns]

I'm 6'4" 218, doing SS as scripted except for Pendlay Rows instead of Power Cleans. My diet is fairly clean, I'm in the 3600 calorie range atm, but debating going to 4k for a while and see how she goes.

As far as weaknesses, it's my Squat, and my hamstrings. They are inflexible, and weak imo. My right knee that has had ACL repair just has never regained the STR or mass it had.

I now own SS version 2 the book and have been reading it like a manual and a reference. I also ordered microplates for my OHP and Bench since I can't make 5 jumps anymore consistently.

Committment is there, just not sure how my body will react. My hips/legs are notoriously pain prone. Genetics. I have bird legs basically with strong calves.

 

[Deeko]

Deadlifts are tricky. They can advance very quickly, and then hit a wall that takes forever to overcome. Its a very mental exercise - you recruit so many of your muscles, you have to overcome a lot of mental barriers to get them all firing right.

My deadlift shot up to 365 very quickly. Then it stagnated, then jumped up to 385, then 395. I could triple 385 shortly after doing it once. However...I stayed at that 395 barrier for a LONG time. It took me about 7-8 months to add those 5lbs to 400 (all the while my squat went up about 60lbs, its not like my strength wasn't improving). Of course, as soon as I hit 400, it was easy.

So, if you're still pretty early in your training career, expect the gains to continue at a good pace....but don't be surprised if you hit a wall. Just remember that those walls are temporary. Now - I speak from my experience, lifting most of my career at 150lbs. Being considerably larger than me, you could hit 405 and blow past it, your wall might be closer to 450, 500.

 

[Koing]

14 weeks to stack on 90lbs. Thats ~ 6.4lbs a week. Gauge where you are by the 5,10 and 14 week markers. If your not near the average your changes of doing 405lbs is slim to none by 1st May.

BUT who the f0ck am I to tell you, you CAN'T DO IT? f0cking do it mate

I'd be suprised if you did it in 14 weeks to be honest. But a year is fine, but it depends on how fast your beginner gains lasts for. You could smash by it fast!

Koing

 

[polarmystery]

The answer will depend on a lot of factors, including:

What is your height/weight? Are you doing SS as written? How is your diet?

From personal experience, I've found that most guys who are ~185lbs or above and are reasonably athletic can get to a 405lb deadlift pretty damn quickly. After that point, progress tends to slow down considerably.

I did exactly this. I tried to max DL about a month ago and managed to do 2x405 @ 185 so Brikis98 is dead on. However, I think I did a little too much and had bad form because it resulted in forearm injury which has put me out of training any upper body exercises due to a tendon tear

 

[Lamont Burns]

I'm working on it, altho I am only doing 5 pound jumps atm... and I do them last in the workout always.

On SS 1 week I add 5 pounds, the next week I add 10. At the rate I am gaining bodyweight I'm not sure I'm going to get away with this before the lady tells me to throttle back the eating. My snoring gets bad when my belly gets large.

I'm hoping to hulk out and get it done, but we shall see. I am athletic, so that helps. If nothing else I get psyched by the stares I get when loading and lifting. Most people are dumbbell rack junkies and barbells are for bench presses only.

 

[katank]

If your form is good and eating at a caloric surplus, don't be afraid to go up by 10 pounds each time. When you are pushing well over 300#, an extra 10# is a small percentage and mostly mental a lot of the time.

 

[Pantlegz]

I'm working on it, altho I am only doing 5 pound jumps atm... and I do them last in the workout always.

On SS 1 week I add 5 pounds, the next week I add 10. At the rate I am gaining bodyweight I'm not sure I'm going to get away with this before the lady tells me to throttle back the eating. My snoring gets bad when my belly gets large.

I'm hoping to hulk out and get it done, but we shall see. I am athletic, so that helps. If nothing else I get psyched by the stares I get when loading and lifting. Most people are dumbbell rack junkies and barbells are for bench presses only.

Isn't it awesome? I had the owner of my gym shocked that I was DLing 315 he came back and said something and there have been several bigger guys look at me like I'm insane.

+1 on 10lbs being just mental at this point, I hit a plateau at one point where 315x5 was easy but I couldn't get 325 off the ground once. Drove me crazy because I knew I had the strength to get it but once I got it up 3-4 reps weren't all that bad.

 

[Deeko]

Well, hold on now. I agree that most people don't do the core barbell exercises like squats and deadlifts that they should, however, lets not be too critical of the dumbbell. In many cases the dumbbell variation of an exercise is actually superior, it just becomes less practical as the weight increases.

 

[Lamont Burns]

Well, hold on now. I agree that most people don't do the core barbell exercises like squats and deadlifts that they should, however, lets not be too critical of the dumbbell. In many cases the dumbbell variation of an exercise is actually superior, it just becomes less practical as the weight increases.

You can hold. Dumbbell rack junkies wasn't meant to be derogatory... maybe I should have said 'enthusiasts' instead. To add an addendum, there are 2 power racks at my gym and I have never had to wait for one, I'll just put it that way.

Although yesterday me and one other person worked in BB rows together b/c a 6'6" stick was using the other rack to lay down under and to leg raises while holding onto the bar in a low position with 45s on each side to stabilize it I guess. It looked like such a waste of such a grand apparatus.

 

[TallBill]

I shot up to 405 pretty quickly but had some minor form issues. I started fresh at 315 with a much cleaner form and over a year got up to 495. Now I'm having old hip flexor issues again so progress is stopped for now.

 

[BlackTigers]

Throw 10 lbs a week on the bar. You can get it.

I got 385 about 8~9 weeks into lifting....but after that my CNS was screaming at me to stop squatting and deadlifting so much. It took me about 6 weeks to go from a 315 max to a 385 max....but those were beginner gains and I still have people calling bullshit on my lift.

 

[TallBill]

Throw 10 lbs a week on the bar. You can get it.

I got 385 about 8~9 weeks into lifting....but after that my CNS was screaming at me to stop squatting and deadlifting so much. It took me about 6 weeks to go from a 315 max to a 385 max....but those were beginner gains and I still have people calling bullshit on my lift.

I wouldn't call bullshit, but with all new deadlifters I'd be worried about form. I know mine wasn't perfect. It still isn't, but my entire back stays straight as a board.

 

[BlackTigers]

I wouldn't call bullshit, but with all new deadlifters I'd be worried about form. I know mine wasn't perfect. It still isn't, but my entire back stays straight as a board.

The form on my 385 pull wasn't tooo horrible. My lower back stayed tight but I slightly hitched my lock out.The bottom part of the lift was executed relatively properly, with my weight on my heels and I was able to keep the bar path straight. Except everytime I do a heavy deadlift, I can't walk the next day, as the bar catches the top of my knees on the return trip down. I have massive bruises and knots on my knees from this, haha.

I can do 365 doubles all day with great form, working towards 405 now. I'm only deadlifting once a week anymore (Max-OT for now) so my gains are going to diminish terribly.

 

[MrMatt]

I must have been doing something wrong getting past 325 hasn't happened for me yet. But my grip is pathetically weak.

Use wrist wraps. There are so many good exercises for grip strength. Don't limit your deadlift, which works so many more muscles just because your grip is weak.

 

[BlackTigers]

Use wrist wraps. There are so many good exercises for grip strength. Don't limit your deadlift, which works so many more muscles just because your grip is weak.

That's what I had to do. I was very reluctant to strap for dead lifts, at first. But after doing them once with straps, I was hooked (pun intended).

You feel the exercise ten times more in your legs and back. You aren't concentrated on keeping the bar in your palms, instead you can keep your focus on the arch in your back, the power in your heels....it feels good.

Just make sure you do accessory grip training if you chose to go this route...bar hangs are amazing, static holds are great.

 

[brikis98]

Except everytime I do a heavy deadlift, I can't walk the next day, as the bar catches the top of my knees on the return trip down. I have massive bruises and knots on my knees from this, haha.

If you are catching your knees on the way down, your form is wrong. It means you are bending your knees way too early when lowering the bar. For the first half of the descent, your knees should stay fairly straight and the bar should be lowering ONLY because you are pushing your hips back, which makes your back angle more horizontal. This lets you slide the bar down your thighs and past the knees without clipping them and causing all sorts of bruises. Once the bar clears your knees, the rest of the motion is done by bending at the knees while keeping your back angle mostly the same.

Hopefully, you are only messing up downward portion, but it's possible you are making the same mistake on the way up, so it's important you get it right. The lift should look identical on the way up and on the way down: knee extension when the bar is below the knees (with the back angle constant) and hip extension when the bar is above the knees (with the knee angle constant).

 

[TallBill]

If you are catching your knees on the way down, your form is wrong. It means you are bending your knees way too early when lowering the bar. For the first half of the descent, your knees should stay fairly straight and the bar should be lowering ONLY because you are pushing your hips back, which makes your back angle more horizontal. This lets you slide the bar down your thighs and past the knees without clipping them and causing all sorts of bruises. Once the bar clears your knees, the rest of the motion is done by bending at the knees while keeping your back angle mostly the same.

Hopefully, you are only messing up downward portion, but it's possible you are making the same mistake on the way up, so it's important you get it right. The lift should look identical on the way up and on the way down: knee extension when the bar is below the knees (with the back angle constant) and hip extension when the bar is above the knees (with the knee angle constant).

Yeah, take my suggestion. Lower the weight (dramatically) and fix your form before going heavier.

 

[mchammer187]

Had a short term goal of 315 for 3 reps on Deadlift, did it on Friday. I think I am officially a novice based on the chart now.

405 is the next goal. I guess my bulking shall continue...

Those that calculated this move, how long can I expect? In a perfect world I'd like to get it done by May 1st. Friendly bet with a buddy that has yet to be set. I know TallBill, Deeko and some others I am forgetting DL like a champ. Eric62 obviously, but dear god that was probably 20 years ago for you.

Doable? I'm still doing SS, haven't stalled yet this go around.

How heavy are you?

because if you are 181 or less you would be intermediate and that might be tough to add that much but its not impossible.

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

if you are just a novice (242+) according to the chart than you easily be able to get to your goal.

 

[Lamont Burns]

Yeah that info is in the OP and my second post as well.

Anyway, I made a 10 pound jump last night, and it felt good. I had to take some deep breathes before the last rep so I hope that doesn't DQ me. In any case my goal is now June 1, and based on my progress I should make it before. If so, I'm not sure what I will do then. I started off this whole thing in 3/09 with just a goal of becoming strong.

At 405 I might change it up to a physique based goal. Being VAIN, is what I am referring to. Yep.

 

[Lamont Burns]

I did 375x1 and 377.5x1(microplates!) ... now at a weight of 228. 405 might have to wait until after a cut. I'm snoring worse(so I'm told) and I am at a body comp I'm not a huge fan of. My arms and back are stout, but I could stand to drop some fat weight.

We'll see how my DL session goes after I get back from Phoenix on vacation, if I can't get to 385 I will probably cut for 8-12 weeks.