Freakin Deadlifts
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I'm 5'6" 148 pounds and just did 220 x 5 Deadlift on my 11th week of STRONGLIFTS, LOVE it.
I'm also 49 years young
Very nice! I'm am 12 years older than you but 50 lbs heavier and that's where I am right now with my DL's.
That's freakin awesome...both of you.0 -
By the way...since adopting deads, I freaking LOVE that my back is just slightly sore for like three days after lol. Just enough so that I can feel the muscles moving.
It's an awesome feeling.
I agree. It sort of worried me at first. I wondered if I had horrible form or hurt my back since I wasn't used to it feeling sore at that point of my back. Then once I calmed down I realized that the soreness was really off to the side and not centered on the spine like a true back injury. Then I was like "Duh! It's a sore muscle not an injury". My second thought was "Why in the heck haven't I been doing these all along?"0 -
By the way...since adopting deads, I freaking LOVE that my back is just slightly sore for like three days after lol. Just enough so that I can feel the muscles moving.
It's an awesome feeling.
I agree. It sort of worried me at first. I wondered if I had horrible form or hurt my back since I wasn't used to it feeling sore at that point of my back. Then once I calmed down I realized that the soreness was really off to the side and not centered on the spine like a true back injury. Then I was like "Duh! It's a sore muscle not an injury". My second thought was "Why in the heck haven't I been doing these all along?"
Yeah, that happens even when your form is good. It helps to start doing some weighted Reverse Hyper-extensions for your back, like 5 sets of 8 and some RDL's or Good Mornings just to build some strength in those muscles. Add some ab and oblique work and you'll be good to go in a couple weeks.0 -
I love deadlifts, this thread is making me feel like a wimpo for only being able to do 155 though haha. My ultimate goal is 275. By the time I get to my goal weight I want to be able to DL my old fat self.0
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By the way...since adopting deads, I freaking LOVE that my back is just slightly sore for like three days after lol. Just enough so that I can feel the muscles moving.
It's an awesome feeling.
I agree. It sort of worried me at first. I wondered if I had horrible form or hurt my back since I wasn't used to it feeling sore at that point of my back. Then once I calmed down I realized that the soreness was really off to the side and not centered on the spine like a true back injury. Then I was like "Duh! It's a sore muscle not an injury". My second thought was "Why in the heck haven't I been doing these all along?"
Yeah, that happens even when your form is good. It helps to start doing some weighted Reverse Hyper-extensions for your back, like 5 sets of 8 and some RDL's or Good Mornings just to build some strength in those muscles. Add some ab and oblique work and you'll be good to go in a couple weeks.
I actually did the hyper extensions prior to deadlifts. My lower back is pretty solid I think. I mean I'm sure there's room for improvement...but strength wise I'm happy with it. What's sore on me is my traps...which is awesome lol.
ETA ~ I actually wonder whether I'll ever NOT be sore with the program I'm doing. With my old program, I did set reps for set weight, and when to increase weight was somewhat subjective. With the new setup, I'm lifting my 4rm every time...if I get to 6 reps, I add weight until I can only do 4 again.0 -
New PR on rack deadlifts today (pins just below knees). worked up to a 5th set and did 605x6.
Actually, I beat this PR a year ago but I stopped doing them for a while and have been working back up again.
NOTHING feels better than deadlift PR's
Awesome man...seriously.
What's the difference in effect between from the floor, and on the rack? I was looking at a new gym recently, and the guy showing me the place was talking about how he lifts from the rack as well.
I've been doing mine from the floor.
By the way...since adopting deads, I freaking LOVE that my back is just slightly sore for like three days after lol. Just enough so that I can feel the muscles moving.
It's an awesome feeling.
I find doing them from the rack is ultimate back annihilation because you can load up more weight. Takes out a lot of the posterior chain. It's not as complete of a movement though, but possibly better from a bodybuilding perspective.
The main reason I do them from the rack is two years ago i slipped a disc doing deadlifts. Just working up to my working sets, like 275 or 315 on the bar only. I twisted my head/back and it was nasty. Couldnt bend over for two weeks. I really really do not want to do it again.0 -
While not the milestone some of y'all are posting up I'm pretty proud of doing 5x205 today - 5lbs over my body weight. It impressed the hell out of my 7 year old daughter anyway.
It actually felt easier than the 5x195 I did on Friday. Guess that means it's working.
Just to make y'all jealous here's a picture of my set-up. That wheel is the wheel on the grill right next to my designated deadlift area.
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nice work! what are we grillin tonight?0
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While not the milestone some of y'all are posting up I'm pretty proud of doing 5x205 today - 5lbs over my body weight. It impressed the hell out of my 7 year old daughter anyway.
It actually felt easier than the 5x195 I did on Friday. Guess that means it's working.
Just to make y'all jealous here's a picture of my set-up. That wheel is the wheel on the grill right next to my designated deadlift area.
Congrats mate! The only person you are competing with is yourself and progress is progress!
Unless you're doing any powerlifting comps 
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Chicken thighs marinated in beer on the grill. I grill a lot of chicken thighs.
I'm definitely only competing with myself. I'd ultimately like to get to 315 but I'm not in any hurry. Much different goals than I had when I used to lift in my early 20s.0 -
ETA ~ I actually wonder whether I'll ever NOT be sore with the program I'm doing. With my old program, I did set reps for set weight, and when to increase weight was somewhat subjective. With the new setup, I'm lifting my 4rm every time...if I get to 6 reps, I add weight until I can only do 4 again.By the way...since adopting deads, I freaking LOVE that my back is just slightly sore for like three days after lol. Just enough so that I can feel the muscles moving.
It's an awesome feeling.
I agree. It sort of worried me at first. I wondered if I had horrible form or hurt my back since I wasn't used to it feeling sore at that point of my back. Then once I calmed down I realized that the soreness was really off to the side and not centered on the spine like a true back injury. Then I was like "Duh! It's a sore muscle not an injury". My second thought was "Why in the heck haven't I been doing these all along?"
Yeah, that happens even when your form is good. It helps to start doing some weighted Reverse Hyper-extensions for your back, like 5 sets of 8 and some RDL's or Good Mornings just to build some strength in those muscles. Add some ab and oblique work and you'll be good to go in a couple weeks.
That's cool, sounds like a Max Effort method which is typically done between a 1RM and 5RM. You may just want to switch exercises that you're maxing out on every week or two at most. Have you checked out Westside for Skinny *kitten* 3? It's pretty awesome and is along the same lines with a weekly max-out in something.
You do Reverse Hyper's before you DL? You are the man. LOL! I personally save that stuff for after I'm done so my supporting muscles aren't tired. For lower body ME day I'm currently doing, Main Lift to 1RM, Good Morning 5 x 10, Reverse Hypers 5 x 8, DB RDL's 3 x 15, and Calf Raises 4 x 10. I was never a fan of calf raises but my leg strength started feeling more balanced since I started doing them, so I'm going to keep it up for now at least.0 -
What's a reverse hyper?0
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Reverse hyperextension. It's probably on YouTube.What's a reverse hyper?0 -
i never liked reverse hyper's .... i'd much rather do Good Morning's i think they work better on lower back
Great progress to everyone!!!
I did DL's on Monday this week.
2 warm-up sets
5 working sets of 5 to 6
Last set i got 365x5 (last one was a struggle but i got it up)
I may stay at 365 next week and add a rack pull (im thinking 425 or so)0 -
That's cool, sounds like a Max Effort method which is typically done between a 1RM and 5RM. You may just want to switch exercises that you're maxing out on every week or two at most. Have you checked out Westside for Skinny *kitten* 3? It's pretty awesome and is along the same lines with a weekly max-out in something.
You do Reverse Hyper's before you DL? You are the man. LOL! I personally save that stuff for after I'm done so my supporting muscles aren't tired. For lower body ME day I'm currently doing, Main Lift to 1RM, Good Morning 5 x 10, Reverse Hypers 5 x 8, DB RDL's 3 x 15, and Calf Raises 4 x 10. I was never a fan of calf raises but my leg strength started feeling more balanced since I started doing them, so I'm going to keep it up for now at least.
Noooo, I used to do weighted extensions on my 5x5 lol. I'm only doing 6 lifts total (2 per day 3x a week) right now. Next week I'll increase it to 9 lifts total by adding lunges, shoulder press, and rows.
The way I work my sets is sort of a reverse pyramid. 3x very light 5 rep warmup sets (the final warmup set is roughly 50% of my first working set). The idea is to get warm, but not induce ANY fatigue. My first working set is my 4rm...when I reach 6 reps on that set, I'll add weight until I can only do 4 reps again. Second working set is a 10% deload by 5 reps...third working set is another 10% deload by 6 reps.
It's pretty intense, but I love the simplicity of it, and as long as I keep increasing my weights...I'm happy lol. Right now I'm using it for all 6 of my lifts, Deads/chin ups (working weight of 315lbs/25lbs respectively), Bench/dips (250lbs/70lbs), Squats/calf raises (just started squats, I did 275lbs x9 lol...need to up my weight next week/450lbs). The bench seems to be my slowest to improve. Well, that and calves lol. 450lbs is a ***** for me on calf raises.0 -
I did romanian DLs for the first time on Tuesday and my hammies/glutes are smashed... I don't know why I haven't been doing them all along, I am really quad dominant so they're awesome for me!0
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While not the milestone some of y'all are posting up I'm pretty proud of doing 5x205 today - 5lbs over my body weight. It impressed the hell out of my 7 year old daughter anyway.
It actually felt easier than the 5x195 I did on Friday. Guess that means it's working.
That's awesome man, and trust me...it doesn't matter WHAT you're lifting...because you're lifting more than those who don't do them at all. That's more than enough for respect all by itself.0 -
Was told today the big muscles in leg exercises (squats, deadlifts, ect) increase your testosterone more than any other lift while partaking. Makes sense. No wonder we love dem deadlifts.0
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It's pretty intense, but I love the simplicity of it, and as long as I keep increasing my weights...I'm happy lol. Right now I'm using it for all 6 of my lifts, Deads/chin ups (working weight of 315lbs/25lbs respectively), Bench/dips (250lbs/70lbs), Squats/calf raises (just started squats, I did 275lbs x9 lol...need to up my weight next week/450lbs). The bench seems to be my slowest to improve. Well, that and calves lol. 450lbs is a ***** for me on calf raises.
Good for you, that's awesome.
I'm glad I'm not the only one with a slow bench. It seems like when I start improving my bench something happens, either my shoulder acts up, the tendon I ruptured gets irritated, or recently I had some tennis elbow going on. I just don't think I'm made to bench, I have long arms. Even though our bench is slow to improve at least we can say it's improving. 0 -
I love this Thread!!!!
We need a Freakin Squats! and a Freakin Bench! to go along with it!!! lol0 -
I'm glad I'm not the only one with a slow bench. It seems like when I start improving my bench something happens, either my shoulder acts up, the tendon I ruptured gets irritated, or recently I had some tennis elbow going on. I just don't think I'm made to bench, I have long arms. Even though our bench is slow to improve at least we can say it's improving.
Definitely...but I've got shorter arms lol...so no excuse here =p. I did tweak my shoulder a month and a half ago doing dumbbell chest presses, and it still hurts a little when lifting, which is why I'm using the hammer machine still. I really want to get back to barbell benches. Under a barbell, it hurts substantially more than 'a little' lol.
I'm getting a solid half rep a week though (up to 5 reps with 250lbs), like clockwork. It's not much, but like you said...it's an improvement and I'll take it lol.0 -
I love this Thread!!!!
We need a Freakin Squats! and a Freakin Bench! to go along with it!!! lol
No kidding right?!?
It's missing all the crap that makes half the threads on this forum /facepalm worthy lol.0 -
I did romanian DLs for the first time on Tuesday and my hammies/glutes are smashed... I don't know why I haven't been doing them all along, I am really quad dominant so they're awesome for me!
Good for you! It's common that people are quad dominant. Look at our exercise selection for legs that are the obvious exercises to do. Squats (any variation), Conventional Deadlifts, DB Squats, Lunges (DB or BB), Plyometric jumps, Leg Press, Leg Extensions, Leg Curls, and Calf Raises (I'm sure I'm missing something). All but two of those are quad dominant movements. That's not to say the posterior chain isn't involved but the main muscle to engage are the quadriceps. Now you look at some of the less obvious exercises, or at least those forgotten about or even taboo, for the lower back and you have Good Mornings, RDL's, Back Hyperextensions, Reverse Hyperextensions, Pull-Through's, Glute-Ham Raises, Glute Bridges and you have some exercises that seriously hit your lower back and hammies. Unfortunately Glute Ham Raises pretty much require a specialized bench that most gyms don't have. But most gyms have 10 calf raise machines...0 -
Indeed, this thread bucks the trend of all the MFP stoopid.
By the way, side question here. When crisanderson27 burns calories from exercise, should I drink those calories back in the form of beer?0 -
Indeed, this thread bucks the trend of all the MFP stoopid.
By the way, side question here. When crisanderson27 burns calories from exercise, should I drink those calories back in the form of beer?
I actually got inspired earlier and started this thread, http://www.myfitnesspal.com/topics/show/681920-strength-training-pr-s-brag-about-your-success, hoping that we could carry this over and get talking about more than just deadlifting, not that there's anything wrong with deadlifting by any means.0 -
I'm glad I'm not the only one with a slow bench. It seems like when I start improving my bench something happens, either my shoulder acts up, the tendon I ruptured gets irritated, or recently I had some tennis elbow going on. I just don't think I'm made to bench, I have long arms. Even though our bench is slow to improve at least we can say it's improving.
Definitely...but I've got shorter arms lol...so no excuse here =p. I did tweak my shoulder a month and a half ago doing dumbbell chest presses, and it still hurts a little when lifting, which is why I'm using the hammer machine still. I really want to get back to barbell benches. Under a barbell, it hurts substantially more than 'a little' lol.
I'm getting a solid half rep a week though (up to 5 reps with 250lbs), like clockwork. It's not much, but like you said...it's an improvement and I'll take it lol.
Ha, we should compare notes. I f'd up my shoulder a few years back doing bench work, this before I had seen any videos from Dave Tate or anything on powerlifting bench form. I know people will be like WTF when they read this but since I've put a little focus into isolation work on my lateral and front deltoids my shoulder health has improved quite a bit.0 -
Indeed, this thread bucks the trend of all the MFP stoopid.
By the way, side question here. When crisanderson27 burns calories from exercise, should I drink those calories back in the form of beer?
I actually got inspired earlier and started this thread, http://www.myfitnesspal.com/topics/show/681920-strength-training-pr-s-brag-about-your-success, hoping that we could carry this over and get talking about more than just deadlifting, not that there's anything wrong with deadlifting by any means.
Thanks for pointing that out. I hadn't seen it. Off to read/bump it!0 -
I did romanian DLs for the first time on Tuesday and my hammies/glutes are smashed... I don't know why I haven't been doing them all along, I am really quad dominant so they're awesome for me!
Good for you! It's common that people are quad dominant. Look at our exercise selection for legs that are the obvious exercises to do. Squats (any variation), Conventional Deadlifts, DB Squats, Lunges (DB or BB), Plyometric jumps, Leg Press, Leg Extensions, Leg Curls, and Calf Raises (I'm sure I'm missing something). All but two of those are quad dominant movements. That's not to say the posterior chain isn't involved but the main muscle to engage are the quadriceps. Now you look at some of the less obvious exercises, or at least those forgotten about or even taboo, for the lower back and you have Good Mornings, RDL's, Back Hyperextensions, Reverse Hyperextensions, Pull-Through's, Glute-Ham Raises, Glute Bridges and you have some exercises that seriously hit your lower back and hammies. Unfortunately Glute Ham Raises pretty much require a specialized bench that most gyms don't have. But most gyms have 10 calf raise machines...
Add my olympic lifting to the list, as that's where the majority of my quad dominance comes from.0 -
I did romanian DLs for the first time on Tuesday and my hammies/glutes are smashed... I don't know why I haven't been doing them all along, I am really quad dominant so they're awesome for me!
Good for you! It's common that people are quad dominant. Look at our exercise selection for legs that are the obvious exercises to do. Squats (any variation), Conventional Deadlifts, DB Squats, Lunges (DB or BB), Plyometric jumps, Leg Press, Leg Extensions, Leg Curls, and Calf Raises (I'm sure I'm missing something). All but two of those are quad dominant movements. That's not to say the posterior chain isn't involved but the main muscle to engage are the quadriceps. Now you look at some of the less obvious exercises, or at least those forgotten about or even taboo, for the lower back and you have Good Mornings, RDL's, Back Hyperextensions, Reverse Hyperextensions, Pull-Through's, Glute-Ham Raises, Glute Bridges and you have some exercises that seriously hit your lower back and hammies. Unfortunately Glute Ham Raises pretty much require a specialized bench that most gyms don't have. But most gyms have 10 calf raise machines...
Add my olympic lifting to the list, as that's where the majority of my quad dominance comes from.
For sure, especially if you're doing a full snatch or clean from the floor.0 -
Sorry if this was already addressed, I didn't want to read 11 pages to check
I just started training my husband on Stronglifts, do most of you guys only do 1 set of DL's? I usually do more than one set myself but I'm using the New Rules for myself right now...0
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