215 to 300 pound deadlift - doable goal in a year?
marathon_44
Posts: 62 Member
I'm in the midst of determining my fitness goals for the next year, and need guidance as to whether one of my goals is too ambitious.
I just started lifting heavy in December. (deadlift, bench, press and squat plus cross fit) Prior to this, I had been doing bootcamp type body weight exercises for the prior year, and high reps, low weight dumbbell exercise. I hadn't done any weight room type lifting in 8 years, and even then it was a machine based 8 - 12 rep program, so I was starting basically at ground zero. I'm a pretty naturally strong person, so on my first day of starting weight training, my 1 rep max for the deadlift was 215 pounds.
I'd like to set a goal of having a DL of 300 pounds by the end of the year. I have no clue - is a 40% increase in weight in a year doable for a newbie? Another aspect of this is that I still have about 8 pounds of body fat to lose, so I will be working at a slight deficit for at least the next 4-6 months, which I'm assuming will lessen my strength gains, but I have no idea as to how much. Thanks!
I just started lifting heavy in December. (deadlift, bench, press and squat plus cross fit) Prior to this, I had been doing bootcamp type body weight exercises for the prior year, and high reps, low weight dumbbell exercise. I hadn't done any weight room type lifting in 8 years, and even then it was a machine based 8 - 12 rep program, so I was starting basically at ground zero. I'm a pretty naturally strong person, so on my first day of starting weight training, my 1 rep max for the deadlift was 215 pounds.
I'd like to set a goal of having a DL of 300 pounds by the end of the year. I have no clue - is a 40% increase in weight in a year doable for a newbie? Another aspect of this is that I still have about 8 pounds of body fat to lose, so I will be working at a slight deficit for at least the next 4-6 months, which I'm assuming will lessen my strength gains, but I have no idea as to how much. Thanks!
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I'm in the midst of determining my fitness goals for the next year, and need guidance as to whether one of my goals is too ambitious.
I just started lifting heavy in December. (deadlift, bench, press and squat plus cross fit) Prior to this, I had been doing bootcamp type body weight exercises for the prior year, and high reps, low weight dumbbell exercise. I hadn't done any weight room type lifting in 8 years, and even then it was a machine based 8 - 12 rep program, so I was starting basically at ground zero. I'm a pretty naturally strong person, so on my first day of starting weight training, my 1 rep max for the deadlift was 215 pounds.
I'd like to set a goal of having a DL of 300 pounds by the end of the year. I have no clue - is a 40% increase in weight in a year doable for a newbie? Another aspect of this is that I still have about 8 pounds of body fat to lose, so I will be working at a slight deficit for at least the next 4-6 months, which I'm assuming will lessen my strength gains, but I have no idea as to how much. Thanks!
1) Yes it's probably doable.
2) While this certainly depends on some variables, I would generally suggest that if you have 8 lbs to lose, it shouldn't require you to be in a deficit for 4-6 months.0 -
definitely.
what kind of program are you doing/thinking about doing?0 -
I'm lifting through my crossfit box, which runs a strength program based on a 5-3-1 progression.0
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Oh yeah, definitely doable in a year for someone who is relatively untrained. Still will likely be difficult, though.0
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I think it'll be super doable. I'm also naturally strong. I went from untrained to a clean 350 in a year (no shaking, hitching, etc.) The year also included recovery from a blunt force knee injury where I slipped on the ice and basically did a lunge onto my left knee with all my body weight. Ow! If you want it you can get it!0
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Thanks! Glad to hear that it is a tough, but achievable goal - the best kind to accomplish!0
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Just an update... I just checked my 1RM for deadlift recently. Went from 215 to 265! When my crossfit coach heard that my goal is 300 by the end of the year, he said "you need to increase that goal."
Thanks for the confidence guys!0 -
Just an update... I just checked my 1RM for deadlift recently. Went from 215 to 265! When my crossfit coach heard that my goal is 300 by the end of the year, he said "you need to increase that goal."
Thanks for the confidence guys!
Nice work!0 -
Congrats!0
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Dayum!!! :drinker:0
