2x bodyweight raw conv deadlift

damianzhang86

Hey all,

So this week was my first goal of 2025 ticked off, bodyweight 79kg and deadlifted 160kg.

I am looking to get to 180kg, any help?

Thanks

Damian

nossmf

A 2x BW deadlift is a nice accomplishment! Sounds like you already are doing what you need to reach your next goal, it'll just take patience, dedication and time.

Biggest piece of advice I can give is to TAKE YOUR TIME. Years back I desperately wanted to bench press 143kg, while my bench at the time was 111kg. Over the next 2 months I pushed myself hard, increasing the weights used every week...115kg, 120kg, 125kg. I was on my way! But then when I tried 130kg, I tore ligaments in both shoulders, because while my muscles may have been developing fast enough to keep up, my joints did not. Fortunately I avoided surgery, but rehab and pain kept me out of the gym for months after, and when I came back I had given up thoughts of lifting that heavy ever again.

A decade later I again started thinking about trying, but this time I was smart: I spent almost a year to slowly increase my bench from the 111kg I was lifting for reps, making very small adjustments. Eventually I managed to get 134kg WITHOUT INJURY. At this time I changed from a bulk to a cut, so I backed off the weights used again, but the memory is there, the strength is there, and one day when I start to bulk again, who knows?

More of the story: take it slow when shooting for new 1RM's. Avoid injuries.

damianzhang86

nossmf wrote: »

A 2x BW deadlift is a nice accomplishment! Sounds like you already are doing what you need to reach your next goal, it'll just take patience, dedication and time.

Biggest piece of advice I can give is to TAKE YOUR TIME. Years back I desperately wanted to bench press 143kg, while my bench at the time was 111kg. Over the next 2 months I pushed myself hard, increasing the weights used every week...115kg, 120kg, 125kg. I was on my way! But then when I tried 130kg, I tore ligaments in both shoulders, because while my muscles may have been developing fast enough to keep up, my joints did not. Fortunately I avoided surgery, but rehab and pain kept me out of the gym for months after, and when I came back I had given up thoughts of lifting that heavy ever again.

A decade later I again started thinking about trying, but this time I was smart: I spent almost a year to slowly increase my bench from the 111kg I was lifting for reps, making very small adjustments. Eventually I managed to get 134kg WITHOUT INJURY. At this time I changed from a bulk to a cut, so I backed off the weights used again, but the memory is there, the strength is there, and one day when I start to bulk again, who knows?

More of the story: take it slow when shooting for new 1RM's. Avoid injuries.

Thank you for the honest answer and your story too, it's great advice.

I will focus on reps for now rather than just chasing a pb after a pb!

Retroguy2000

Noss is correct about the tendons etc. You also don't want to risk ego lifting, i.e. pushing for a weight before you're ready, thus increasing injury risk.

Mitchell Hooper recommends increasing stimulus 2%-5% per week. I forget why the wide range there, but playing safe at 2% that would mean six weeks best case for your goal. During which time you'd probably want to be in a small calorie surplus, and maybe doing dl just once per week. Maybe you could do this in one training block, depends how much effort this pb was, but more likely two blocks with a deload in between.

You could also spend more time working on any weaknesses with medium reps doing squats to build leg muscle, RDL for posterior chain, etc.

damianzhang86

Appreciate it @Retroguy2000

nossmf

My guess on 2%-5% is upper/lower...increase 2% for upper body lifts, 5% for lower. I prefer a little slower at 2kg for upper, 5kg for lower.