SCJP

I've never done a 'proper' deadlift, but managed 150 x 3 for a straight legged one. Started using hooks at 140 as my weak grip was affecting the lift. Aiming to hit 160 ish soon, with 200 being the aim if I one day dabble with gear. Might even be possible naturally, will have to see how other lifts go.

Why the fcuk are deads so much easier to up the weight on than benching? I'm still stuck well under 100 for my bench press.

big

It is probably down to training and doing too much for bench and the right amount for deadlifts.

A typical bodybuilding routine normally calls for a hell of a lot of chest and especially tricep and front delt work, which can often result in you not being able recover well enough for improving your bench without VERY regular deloads.

You often see something like this in bodybuilding routines (and these are linear routines with no built-in deload):
"Chest day":
Bench 3-5 sets
Incline bench 3-4 sets
Dips 3-4 sets
Skullcrushers 3 sets
Pulldowns 3 sets

And then lots more front delt work two days later on "shoulder day".

Whereas you almost never see this sort of thing in one workout:
Deads 3-5 sets
SLDL 3-4 sets
Platform deads 3 sets
Rack deads 3 sets
Single leg DB deads 3 sets
etc

Instead, people generally just do their deads with 1-3 heavy sets and then some lighter assistance work with more volume and that's it. And they actually progress on the lift better

Train your bench similar to the methodology which is working for your deadlift and I am sure you will get better progress

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SCJP

I've actually used your 'How to Grow' routine as the basis for my workouts over the past year, but with the addition of two sets of curls & two sets of push downs on my legs/abs day to hit my arms a bit harder, plus one or two other minor adjustments (eg. altering the reps & sets occasionally & I dropped bent over rows for seated when I got stuck at 95kg). Diet is improving & I'm now 'drinking' just under 1/2kg of oats together with an add'l 200g of protein on top of my normal daily diet.

Also struggling massively to get the weight up to a decent level on my shoulder press. Push downs haven't come on as well as the curls, either.

Conclusion: Sh!t chest, shoulders & tri's.

When I next hit a wall I'm going to drop benching for the seated chest press machine (no spotter) & go for something like a heavy (for me) 3x3 routine, until I get stuck, & then go back to the bench at greater volume (2/3 x 8-10).

Sorry for the thread hijack Nytol.

big

So are you saying you are currently progressing again on bench or have you still stalled?

It sounds like you are doing things right in that you are swapping out a lift when it stalls and/or altering your rep range, which is exactly what you should be doing. I like your thinking there. But are you saying when you come back to the original lift, you aren't able to push past your previous best?

Have you only just added the increased oats and protein?

If you find the lower body day to be effective but are stalling on the upper body day, just keep the lower body as-is and change the upper body lifts. It sounds like you're doing this already though, which is good news

If you've been using the How to Grow template for the past year, it's possible that you could now just be stale on it and you may be better served to try out a dual factor approach. Particularly as you're now more experienced and have presumably built up more of a strength base than where you were a year ago. Something worth considering anyway

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nick500

Mate... whats with all these ridiculous decimal places?

For me, 210kg for 1, 190kg for 3. Just straps.

Fully raw, 200 for 1.

SCJP

He's discovered a Google calculator or something that means he can be like us Brits & use kilo's. Hence the degree of accuracy given when converting.

Either that or he's just another mad yank. ;)

SCJP

Last time a reached my previous best bench I only beat it by 2.5kg - not too good considering it's so low anyway.

Been on the extra oats since May (I think), before that I was caining the simple carbs & gained a bit too much of the wrong type of mass (I've now got love handles for the first time). Upped the protein gradually over the past year.

I'll plug on for now. May have a look at dual factor training when I next plateau.

big

Well it depends on how long it took for you to beat it by 2.5kg in the training cycle. If it happened over 6 weeks, realistically you could do that 8 times over the space of a year which is an additional 20kg on your bench and still more than most people gain in a year on that exercise. It's the small regular gains which add up to big gains in the long run.

It sounds like you've got your diet sorted now and with the extra protein, I bet your gains this time around will be better. But keep me posted, I'd be interested to know how you get on

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Toregar

Aye, what SCJB said ... I recently started using google calculator for my conversions, so I Just copy & paste too lazy to cut out the decimal points haha

big pete

in comp 310k (last december)
in comp 200k for 19reps (this june) no belt
max deadlift is coming back slowly, but on the 'right' day, i think i could pull a 330k and still get 3 white lights

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Nytol

What sort of comp was 200x19? Strongman?

I bet that made you breath hard, lol.

Ellis

Best DL 305kg @ 105kg in comp.

chrisj22

330kg is a ridiculous amount of weight!!! jees.....

the most i've seen someone lift is probably 6 and a half plates each side on deadlifting, but that's unreal!!!

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chris jenkins

Id like to get back up close to that kind of pull... Im going to def focus more on the deadlift in the new year. I wont quit until I hopefuly get 350kg, Id love to get that in competition. Well you know what they say, if you want it enough youl get it in the end.

What are your competition plans for next year Mat mate? You have some wicked raw strength, any chance you would lift raw??? I remember Gary Bamsey posting somwhere that the BPC are supposed to be having a raw division. I think you would fair well in that bro!!!

Nytol

It will be good to see you back to pulling big numbers, and setting some new PB's.

If they have a seperate raw comp, I could well do that, but I also want to see what I can do in a shirt, last year was very bad, I had so many issues with my close grip not getting on with shirted bench.

Hopefully next year will be a more positive experience.

I want a minimum 240 bench (rather 260 ;) ), and 317.5 DL, in comp.

If I can eventually pull a 350 DL, I'll be happy.

We wont talk about the squat, lol.