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Advice on getting to a 200kg DL

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Knighty
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2011/03/24 11:11:01 (permalink)

Advice on getting to a 200kg DL

Morning fellas,
 
I've decided to make the 200kg DL my next goal and hope to get it by the end of the year naturally with any luck.
 
I started back lifting after a few months out a few months ago and have got my DL up from 125kg for 5 up to 160kg for 3 (I'm certain I had another rep or 2 in the tank)
 
Currently my DL routine looks something like:
 
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 3
155kg x 3
140kg x 5
 
then the following week:
 
60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3
140kg x 5
etc.
 
I can't see myself going on in this way forever so I'm guessing that I'll need to change things up after a while so any techniques that you guys have used to push past barriers will be very useful.
 
I don't lift to failure and have no interest in a 1RM, it's strictly 3's for now.
 
Cheers.

#1

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    EDBANGER
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    Re:Advice on getting to a 200kg DL 2011/03/24 11:50:04 (permalink)
    Wendlers 5 3 1 is a good progressive routine if you like a solid plan.  Despite it's name 5 3 1.  The 1 is never really a 1, it's a 1 or more so you could keep it to a 3 minimum before you look at reseting or changing.

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    #2
    iaink
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    Re:Advice on getting to a 200kg DL 2011/03/24 12:55:06 (permalink)
    Are you pulling once a week?
     
    I thinking working up to 1 heavyish set followed by bulk of the volume at down work is a good start. Add in a suitable variant; SLDL, RDL block/pin pulls (mid-upper shins), decifit pulls. The Ed Coan routine follows this pretty much and the 531  plan can do this. There's plenty of ways to do it.
     
    I'd actually find you RM at the mement. Looks like around 180. Give yourself 12 weeks of your plan and reasess.
     
    Just read you last bit of your post about '3'. Same advice applies really. Not sure why you don't want a 1RM as 3RM is not far off it anyway. Assume then that you'd like to hit 200x3?
    #3
    TheThumper
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    Re:Advice on getting to a 200kg DL 2011/03/24 13:08:08 (permalink)
    I think it would be wise to work in some near-maximal work for recruitment. Your program seems to have quite high rep volume, so if you have managed to add any lean mass, employ the singles to use it.

    "If the traps contract and the arms bend, you must descend" 
      
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    #4
    Knighty
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    Re:Advice on getting to a 200kg DL 2011/03/24 13:19:56 (permalink)
    Thanks for the responses.
     
    I've had a quick whirl with 5/3/1 but I find that repping out with DLs with near maximal weights leaves me feeling rather compromised and scares the bejesus out of me! I'd sooner leave some in the tank and live to fight another day.
     
    Iain, I do employ RDLs but as I'm on a whole body routine at the moment I just tend to pick a quad movement and/or a posterior chain movement.
     
    As for the 3RM, I'm a bit worried about trying to pull maximal singles, I just know that if I ride my luck something will end up going pop so I think if I set a 3RM target I've got that little safety net.
     
    I'd hazard a guess that my 1RM is about 170kg or so, but that could just be me being negative!
     
    Thanks
     
     

    #5
    iaink
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    Re:Advice on getting to a 200kg DL 2011/03/24 14:09:48 (permalink)
    I think going for a max tripple or singles isn't much difference in terms of saftey. Do what you feel best.
    #6
    chris.jarrett
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    Re:Advice on getting to a 200kg DL 2011/03/24 14:30:05 (permalink)
    Cheers Knighty for putting this post up i was about to put 1 up cos i'm wanting to hit 200KG aswell on my deadlift!

    Weight 18 Stone.
    Height 5, 9"

    Deadlift 200KG
    Bench Press 180KG
    Squat 265KG
    #7
    pia06rc
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    Re:Advice on getting to a 200kg DL 2011/03/24 15:08:28 (permalink)
    My deadlift has rocketed up since starting heavy box squats and heavy goodmornings one day, and only deadlifting once a week max. Both exercises are great for the posterior chain.
    #8
    chris.jarrett
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    Re:Advice on getting to a 200kg DL 2011/03/24 15:30:22 (permalink)
    Knighty I'm only deadlifting once a week and doing the following workouts.

    Speed Deadlifts
    Power Shrugs
    Bent Over Row
    Stiff Leg Deadlift
    Arched Back Good Mornings
    Reverse Lat Pull Down

    And it's going a treat mate, i couldn't believe how quick i got to 180.

    Weight 18 Stone.
    Height 5, 9"

    Deadlift 200KG
    Bench Press 180KG
    Squat 265KG
    #9
    Knighty
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    Re:Advice on getting to a 200kg DL 2011/03/24 16:56:56 (permalink)
    Chris, ah, that looks like the Ed Coan routine.
     
    I'm doing a whole body routine at the moment so I might integrate that day as a 'day' and do my quad, pressing and other pulling on the other days.
     
    Cheers

    #10
    Sheeps_Clothing
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    Re:Advice on getting to a 200kg DL 2011/03/26 18:43:41 (permalink)
    I don't think you need to do anything special to pull 200kg.
     
    Just plenty of volume on deadlifts with linear progression.
    I would personally start off using 5x3 @ same weight, and try to get up to 170kg for five triples, which for me would be over 200kg for a single.
     
    You should be good for 180kg now, with a 160 triple.
     
    #11
    Rob.S
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    Re:Advice on getting to a 200kg DL 2011/03/28 02:09:57 (permalink)
    I second the above post by Sheeps_Clothing.  However I was stuck on a weight for a substantial  amount of time when my linear progression halted and found that doing hamstring work including SLDL and Glute hamstring raises helped me over that hurdle.  To be honest though you should be capable of hitting your target from linear progression alone.  Good luck


    DL: 252.5kg     SQ: 210kg      BP: 145kg
    #12
    Fat Pete
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    Re:Advice on getting to a 200kg DL 2011/03/28 07:26:18 (permalink)
    Knighty
    As for the 3RM, I'm a bit worried about trying to pull maximal singles, I just know that if I ride my luck something will end up going pop so I think if I set a 3RM target I've got that little safety net.

     
    Why do you think that something will go pop on a heavy single rather than on the third rep of a set of three ?


    As far as I know, forgiveness is for the benefit of the person doing the forgiving, not the one being forgiven
    #13
    MrBurn
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    Re:Advice on getting to a 200kg DL 2011/03/29 16:23:41 (permalink)
    As many have said - why 3 instead of 1?
    I got to 200 through a combination of 5/3/1 and Single only days.
    I went from 160 to 200 in about 18 months by doing say an 8 week plan at 5/3/1 then focussing on signles for 2 weeks, the repeating. Not the best way but it worked for me.
     

    Still waiting to dead 300kg...... 
    #14
    huskyboy
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    Re:Advice on getting to a 200kg DL 2011/03/29 20:51:17 (permalink)
    Knighty, I got to the 200kg by not doing anything that special, its all logged in my journal, started deadlifting last June at 160kg and got to 200kg two weeks ago, although if I had really tried and hadnt had a slight set back due to hurting my back could have been far quicker as was at 197.5kg after 6months.
     
    Have a look at my journal, not saying its the perfect way to do it but it worked for me

     
    #15
    dirtyvest
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    Re:Advice on getting to a 200kg DL 2011/03/29 20:59:43 (permalink)
    I've really enjoyed my 3wk rotation of 5/3/2 reps. You have 3 weeks til you are next on that rep range and therefore have no excuse not to get your next increase in. I also agree with a good bit of deload volume (froma laymans perspective anyway). I have found mutliples of speed sets effective and am now finding a simple couple of dropsets repping out to also reap dividends.
     
    I've also suffered with my back and I kind of understand the confidence thing but once you have had a couple of months getting doubles and triples you soon gain confidence. That said, I barely ever try a 1RM
    post edited by dirtyvest - 2011/03/29 22:00:17

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    #16
    Knighty
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    Re:Advice on getting to a 200kg DL 2011/03/29 21:58:53 (permalink)
    I've had ok success with ramping up to a 3-5 rep max, then doing a back off set as opposed to doing multiple sets with the same weight, but then again I'm the one asking for advice here so I could just be talking utter b0llocks! 
     
    It's definitely a psychological thing about the singles, I have no idea why, I'm just petrified by it.
     
    I managed 160kg x 5 with a trap bar yesterday, so again that's promising. 
     
    I think linear progression for a while will be the way forward.
     

    #17
    fun meter
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    Re:Advice on getting to a 200kg DL 2011/03/31 22:08:02 (permalink)
    5/3/1 is good. But found hasnt done much for 1-3 rep range, now coming back to it. 
    I want to improve 1-3 rep range, so just gonna work up over few weeks, refresh and start again. 
    #18
    jack5r
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    Re:Advice on getting to a 200kg DL 2011/03/31 23:42:28 (permalink)
    To get better at singles, practice singles. I dislike them as I'm crap at them but I'm doing more single work now and it seems to be helping. Also works for Tony..
     
    I'm in a similar position to you atm. Still can't do 180 though which is pissing me off. Today was 170x1 175x1 (fast pull, literally looked like a warm up set) and then 180x0 170x1 160x5. Much better at reps as it seems to take a rep or two to find my 'groove' as they say.. 
     
    Linear progression using singles. 

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    #19
    geneticallyjacked
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    Re:Advice on getting to a 200kg DL 2011/04/01 16:38:26 (permalink)
    head up drive through the hips
     
    #20
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