who /4pl8DLby2017/ here
currently at 2pl8. increasing by 2.5kg per workout, and deadlifting every six days, i should be at 4pl8 around the end of october.
I'm at about 2plate, increasing 10kg a work out.
Gonna reach it in a few weeks.
>>36831339
You'd have to bulk continuously and gains aren't linear after a certain point.
4pl8 is ez tho, I hit that shit in 3w after 5 mo of not training it at all (previously 3.5pl8 max). Haven't DLed in 6mo again cuz back injury from mil and I just pulled 345x3 no problem. And I'm doing psmf.
>>36831339
Good luck with that bro. Once every six days is not good enough, definitely if you wanna get to lmao4plaet by october
>>36831339
>deadlifting every six days
You idiots really need to learn even the basics of modern strength training.
>>36831460
>>36831476
i'm doing greyskull lp except working out every other day instead of 3 days a week.
>>36831339
>>36831435
>they actually think their gains will be completely linear to 4pl8
>>36831339
>2017
>Not aiming for 6pl8
I'm at 185kg atm. Going to a power lifting gym in Swindon to get a trainer to help me break 5 plate and onto 6.
The catch is its well expensive; as in £50 a fucking 1-to-1 session.
>>36831339
>deadlifting every 6 days
>wants 4pl8 by october
you're in for a bad awakening lol
hit those shits 2x a week
>>36831339
Good luck after 300, maybe you'll add 5 lbs every 2 weeks.
We talking reps or just 1rm?
>>36831635
I don't think your body can handle it twice a week
>>36831635
If hes squatting 2x a week at anything near 200 lbs for 3-5 sets a workout, and deadlifting 3x5 at 85-90% 2x a week hes going to get injured.
>>36831744
A begginer can. And someone with a 2plate deadlift is a begginer.
>>36831339
More like /5pl8DLbyJune/.
I need to deadlift 220kg before my son learns to walk. And he's starting to climb shit, so I need to step up my DL game. The best I've done so far is 210kg.
>>36831745
Fuck off retard
>>36831745
one strength day and one day with higher volume
obviously don't go heavy as fuck 2x a week.
>>36831744
My wife deadlifts twice a week, once heavy, after light pause squats and once light, to practice form and rack up volume.
Light DLs are slightly above her body weight, heavy are 1,5xBW for sets of 5-7.
>>36831770
>he fell for the offspring meme
>>36831795
100kg is fine for twice a week
>>36831787
dyel?
I would recommend doing lowbar squats. I only did highbar squats so i kind of neglected my hamstrings. Once i started alternating my squats my deadlift went from 120 kg to 200kg in 6 months. Plus my squat got way better, from 140kg to 180kg x4.
>>36831833
Do you? 200lbs is babbyweight
>>36831745
yes. plus, back squat has at least some carry over to DL.
>>36831476
my DL progresses best if i just do it 1x/w.
maybe for a beginner that's suboptimal but i can't do it more that once or my lower back and hips get overly agitated.
>>36831800
>my bench went up by 20kg since the birth of my son
>my squat passed 200kg, and I've twisted my ankle the week after he was born, couldn't even walk for 3 week, couldn't do a full ROM squat for 4 months
>deadlift increased by 10kg in the last month
>arms grew a full inch
>son the gym mascot
You can start talking shit when you bench press 3pl8 in competition, with a full 2 second pause.
Right now, even my wife outlifts you. And I'm pretty sure my 8 month old toddler outrows you, pound for pound.
>>36831842
>babbyweight
relative
>>36831795
I was wondering, if I squat heavy 3x5 on monday and lighter on friday, is that enough to improve my heavy squat on monday? I've been stalling on 3x5 100kg for some while now and I was wondering if I should just switch to texas method
>5'11 170 lbs
>at 515 deadlift currently
>should hit 600+ by January
Also should hit 350+ bench and 550- squat, at probably 210 bw.
>>36831770
proud of you, brah.
I deadlift ATLEAST 5 times a day
>>36831339
Why would you only deadlift once every 6 days if you want to increase your deadlift?
>>36831851
Unless OP has the body of a fucking 12 year old, it is babbyweight.
Deadlifting and Squatting twice a week as a novice with such low weights isn't a one way ticket to snap city.
>>36831867
it would be better to add more sets on monday.
>>36831878
Why would you take hormones if you'll never be convincing? Different methods for different folks breh.
>>36831897
Lad he can only deadlift fucking 2plate. There's no reason to do it only once a week.
>>36831878
Not OP, but not deadlifting is the best way to progress at deadlift.
Doing proper deadlifts with proper weight is taxing as fuck and ruins workouts for at least 5 days.
Building up a barndoor back, steelcord erectors and squatting for volume is the way to go if you want to deadlift a lot in the future.
You can test your deadlift, but that's not gonna build shit.
>>36831922
For fucks sake the guy can only deadlift 100kg
>>36831339
You'll probably find it hard breaking the 160kg threshold. I certainly did.
>>36831878
because your textbook knowledge might not translate to real life.
i've actually found a full week between deadlift sessions to be ideal for me. it's way differend for other lifts though.
>>36831944
>only
Hey fuck you man we can't all be on steroids.
>>36831339
I'm trying to go from 220 kg to 250 kg. It's fuggin rough, man.
>>36831922
This is the dumbest thing I've read all day. And I've been on /plg/ /owg/ and /rg/ all day.
>>36831948
Deadlift more, just don't max on every workout. Include variations in your routine too.
Thank me later.
>>36831956
YOU BETTER BE MEMING ME
>>36831962
you better not be deadlifting to increase your deadlift
1 deadlift a weak is enough to cause cancer
>>36831922
>people actually believe this
Yes squatting will translate well to your deadlift, but as a novice when it comes to increasing your deadlift, nothing beats training the motor patterns of deadlifitng.
>he deadlifts more than once a week
Enjoy your CNS fatigue and nerve damage, dumbasses. Even /fit/ can't be this stupid.
Going for 5 by 2017
Currently at 425 but I don't want to overpush myself
>>36832021
Myself and the rest of /plg/ pull more than you ever will, and all of us deadlifit or do some variation multiple times a week.
Been lifting for a year and 3 months. DL at 180 for 3 reps. 88kg at 188cm. Started at 87kg, went up to 98 then down to 88kg. How am I doing?
If you really want to get your deadlift up, I reccomend utilising percentages of 5rpm.
Try this for a weak:
Day 1:
30% Deadlift 3x5
Day 2: 100% Snatch Grip Deadlift 1x3
Day 3: 50% Hip Thrusts 3x6 (focus on speed and power)
Day 4: 5rpm Test Day (I reccomend adding 10kg if it's your first cycle)
Read Practical Progamming if you want more programming knowledge.
>>36831966
i've been lifting for a few years. this is just what works best for me.
i'm not maxing every session by any means but i do have my programming set up in a way that has me lifting at above 80% at all times (except for a few amrap/retard-sets here and there). my results have been great.
which is not to say that i would recommend only deadlifting once per week to a beginner or that i might not do sheiko at some point in the future but i'm saying that statements like that >>36831878 are oversimplifying things.
>>36832063
>lifting for years
>only deadlift once per week
>2pl8
Seems right.
>>36831339
I already deadlift 4 plates for my last warm up set. I guess I could aim for 550 by 2017
>>36832088
what makes you think i'm OP?
actually up to ~170kg i deadlifted more than once/w and switeched it up at some point after that.
>>36832063
If you want to make the most gains on your deadlift you do it multiple times per week.
>>36831979
I am, actually. I'm doing front squats and back squats as well. What kind of cancer do I win?
>>36832113
do you think i haven't had enough time to try these things myself?
your ideal might look differend but that's just what my body appears to respond best to.
also my deadlift sessions are much more eventful. i pretty much celebrate my deadlift.
my bench on the other hand is the complete opposite. anything under 3x/w had resulted in stagnation.
>>36832175
need to add something though: if i had less stressors in my life outside of lifting i would probably deadlift more frequently but i'm not sure that it would significantly improve my results. at least it hasn't in the past.
any added deadlift would have to be really light for me so no rack or block pulls or anything.
>le optimal frequency meme
If you honestly believe that there is one frequency that is best for everyone, you are a moron.
>>36832270
This. With my clients, I usually use a random number generator to determine their deadlift frequency.
You should see the look on their faces when I tell them I was just making shit up as I went along. But hey, and increase of 60kg in a 4 week cycle isn't just good luck.
>>36832305
You don't have any clients, sean.
>>36832328
I'm not sean. I'm actually someone else.
>>36832305
my nig.
>>36831799
>women lifting
Cute
>>36831339
I DL 120 kg for 8 reps in 3 sets currenty. 140 for one rep for sure, perhaps 150 on a good day, haven't tried yet though.
How long would it realistically take me to get to lmao4pl8 with 3 workouts per week? (generally DL on one of them)
>>36832718
You might be able to move up 10lbs per week if everything is smooth. More likely every other week or every 3 weeks. Do the math. The time to grow will lengthen the closer you get to 405
>>36831744
Lol.
Good athletes dead at least 3-5 times a week. I don't think there is any point to fucking around with such ridiculously low volume beyond for absolute beginners. Much better to start working on your training conditioning now.
>>36831847
It is incredibly suboptimal, you're not teaching your body how to train and you're wasting lots of time not internalizing motor patterns.
The reason your back and hips start hurting is because you don't train enough, not because you train too much.
>>36831339
Just hit 200kg diddly today. feelsgoodman
>>36833120
>good athletes DL 3-5x a week
Got a source or example for that?
>>36832104
>lifting for years
>170kg
his point stands, unless you weigh under 70kg that's barely above average
>>36833172
I deadlift at least twice a week
>>36833196
Am I supposed to know who you are just because you're an attention whore tripfag?
>>36833214
Yes
>>36833231
You're a nobody. So fuck off
>>36831847
Dude. If you want to get stronger/bigger as a beginner. You have to exercise each muscle group at least two times a week. This is fundamental training for beginners
http://forum.bodybuilding.com/showthread.php?t=116970871
Looks like everyone that knows what they're talking about deadlifts 1-2 times per week. Sometimes less if they need more recovery time.
I deadlift every 10 days or so depending on work. I still make good progress using alternating light and heavy sessions. But adding 80kg onto your lift in 6 months is unlikely bro. Maybe aim for a set of 5 at 3 plate?
>>36833242
Rippetoe signed my shirt
>>36833292
Those people probably deadlift more than baby 2plates tho
>>36831339
I'm on 3.75 pl8, but I'm just working on maintaining that while I train for MA and half marathon.
>>36833172
>what is sheiko
>what is dietmar
>what is RTS
Mostly everyone on /fit/ slavishly follow outdated, inefficient low capacity training paradigms developed by semi-retarded steroid users in America during the 70s.
my fucking deadlift is shit
squat 170 kg x5 atg
dl a measly 155 kg x5
probably because I always do 5rm dl after 5rm squats, but I never liked deadlift to be begin with. Makes my back sore for days and I can't do shit
>>36833406
Why don't you dedicate a day to bench and deadlift you dunbass
>>36831966
>This is the dumbest thing I've read all day.
You don't proofread your own texts before posting?
>500 lb diddy pr at 177 bw
>600 by 2017
Not likely but a guy can dream.
>>36833428
Dl any other day fucks with recovery for cleans and squats. Haven't found a better solution yet
>>36831966
why would anyone take advice from you, you fucking 100lb manlet, you don't know shit about what is going on with our bodies when we're deadlifting. eat a gun you smug faggot
>>36833172
Swedens best powerlifting coach has his athletes do the competition lifts(or variations) 4+ times per week.
I'm at 3 plate for 5 reps
I did 3.5 plate once
>>36833606
Stop caring about being recovered all the time and do submaximal work on all lifts
>>36833757
that sounds like shit advice m8
i did 150 3x3 yesterday, no idea what my max is
the highest i've lifted is 160
>>36833791
Its actually really good advice, but better for people who care about hitting big PRs on specific dates rather than those who're willing to be a little stronger day-to-day at the expense of smaller PRs.
So how good is 5/3/1?
I currently do it with accessories as well as boxing 3 times a week.
Currently sitting at 167.5kg dl.
>>36833791
Sounds like you're a retard and don't know anything about lifting other than what you read in a sticky made by a dyel shitdick
>>36833822
It's not really about big or small PR:s. It's about doing more training volume in the lifts and applying a bigger stress to the body. Progressing from workout to workout is impossible after a while, and you need more training and longer training cycles to progress.
>>36833865
What I mean is that going full submaximal fatigue builds you up to bigger peaks (you will, of course, get stronger while fatigued and it allows you to do a lot of volume without breaking) but you spend a lot of your training cycle way too beat up to show it.
That's fine for competitive lifters. Its not always so desirable for random gym rats who don't care about their meet PRs.
>>36833854
Not good if your 1rep max is that "low"
>>36833897
Finished cutting 3 months ago.
Could barely do 140x3
>>36833890
Yeah, I get where you're coming from. I'm just saying that trying to progress from workout to workout when you're too advanced will just make progress slower. As you say training is different for a powerlifter and a gymrat but some fatigue accumulation becomes neccessary for both
>>36833854
Extremely slow progress, what are your bench, squat, and OHP stats?
>>36834017
Ohp is 65x2
Squat is 130x1
Bench is 90x3
>>36834060
I'm 80kg body weight
>>36834060
You could try it. Progress is very slow, might be too low for you. Your OHP will probably benefit because of the slow progression, but your bench will move at a snails pace.
>>36832021
I deadlift twice a week and somehow am still alive and with functioning nerves. You sound like a dyel pussy.
Took almost three years but i'm finally at 1/2/3/4
>>36834112
Slow progress doesn't phase me.
I love lifting and am in no rush.
>>36834154
It can be extremely sub optimal. At least you progress 5lbs every month on all lifts. They encourage deadlift and squat to go up 10lbs for the max outs. Going 5lbs means that it takes 18 months to progress 1 pl8. Now if you're well past 2pl8 bench pushing into 3 pl8, that's good progress. If you're benching < 2 pl8, that's slower than needed for a time.
>>36834421
Good point. I'll keep that in mind this month and increase as necessary.
Thx mate
Three plate right now, should be able to make four by next year.
>>36834060
You can do a linear progression version of 5/3/1. And add in shit tons of accessory stuff to make it a great program.
Every shortfall someone criticizes it for can be pretty easily fixed.
