Deadlift, 305

I posted this very short video on Twitter the other day, but here it is for those who may have missed it.

See? I really do this stuff.

My form wasn’t great; I didn’t keep my back straight among other things. This was for 305 pounds (138.6 kg) and is about at the limit of what I can pull – that’s my excuse for my form.

My next goal is 315 pounds – that’s 6 large plates plus the bar – before my 61st birthday in a few months.

 

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17 comments
Dusan says January 3, 2016

Great!!!

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Dusan says January 3, 2016

Respect!!!

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    P. D. Mangan says January 4, 2016

    Thanks, Dusan!

    Reply
Matt says January 3, 2016

I want to be you when I grow up.

Unrelated- you often mention eating low carb, but so far in reading your archives I haven’t seen a strict definition of the term. Could you explain what you mean, or point me towards an post where you already defined the upper limit of daily carbs to fit your definition?

Thanks!

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    P. D. Mangan says January 4, 2016

    Hi Matt, I don’t know whether I’ve discussed that on the blog, but I did in my book “Stop the Clock”. I cited a paper by a group of low-carb doctors/scientists that defined low carb as under 130 grams a day of carbohydrate. Ketogenic low carb is under 50 grams a day. I personally am more often in the plain low carb camp, though sometimes get into ketogenic territory, and seem to do fine either way.

    Reply
      Matt says January 4, 2016

      Awesome, thanks.

      Reply
Andreas says January 3, 2016

I think a couple of minor adjustments to your form and you can get 315 now!

This 305 lift looks like 50% or more of a Good Morning – damn impressive on its own, but this can make for a risky lift since it moves so much of the weight with your lower back muscles. You just need to get a little more specific on your body mechanics and leverage to optimize your lower posterior chain (gluten & legs).

Study your video. You start out with your back curved, but generally horizontal. You can deliver more power if you drop your bum lower. This may require working a bit more on your flexibility. You want to start a dead lift with your knees higher than your bum. As low as possible below horizontal.

This will also set you back at a far better angle too – 40 to 45 degrees. You can reinforce the position by looking up as high as you can and lifting your chest through the lift. I try to look up at where a distant wall meets the ceiling or even higher.

You’ve got pretty long arms, which gives you a decided advantage in the dead lift.

Drag the bar up your legs as you lift. You’ve got the bar floating out in front of your thighs a bit, which again has you lifting with you lower back rather than your legs and glutes.

These little adjustments to your technique, should make you much more efficient at applying your strength.

From what you show already, I’d wager you could pretty easily get to deadlifting double your weight. You’ve got impressive strength.

Best of luck with this. Just inspiring to see.

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    P. D. Mangan says January 3, 2016

    Thanks, Andreas.I’ll definitely work at those points you mentioned.

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Neguy says January 3, 2016

That was a strong lift. You’ve got more than that in the tank, my friend. There’s nothing quite like the first time you pick up a weight that starts with a 3.

You’ve got to get your back flat though and really squeeze up those spinal erectors or you are heading for an injury. I typically pull against the bar a bit while getting my back right because it’s easier to really squeeze those muscles against resistance.

The other thing is that your bar position is too far forward. If you watch the video, you’ll note the first thing the weight does as it leaves the floor is move horizontally back towards you. You want the weight to move straight up and down. Typically the bar should come straight up your shin. Wear tube socks for some protection, but at some point trust me you’ll end up bleeding.

Great stuff man.

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    P. D. Mangan says January 3, 2016

    Thanks, Neguy. Concern about an injury is one thing that stops me from giving it my all in a deadlift. I mean, I think you’re right that I’ve got more in the tank, but I need to get better form before I add more weight. Appreciate your advice.

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Tim says January 3, 2016

Rippetoe or one of the guys I read says that your form is never perfect on a one rep max.(Mark, if I am misquoting you, I apologize.)

I agree.

The fact that you’ve come so far, with no injuries is proof that your form is pretty good.

Keep it up my friend, I agree with the commenter above that you have more than that in your tank.

You’re doing great

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    P. D. Mangan says January 4, 2016

    Thanks, Tim, greatly appreciated. I’m trying!

    Reply
Barrington says January 3, 2016

It looks to me like your back and upper body is doing most of the work with your hips coming to midline or towards the bar as a result of you standing up from pulling. What you want is the opposite, your legs and your hips driving the lift and coming towards the bar and your spine straightening and standing up as a result of the hip thrust. This is good news though, because if your upper body can handle most of the work at 305 you will be able to so much more when your lower body starts the lift. The giveaway in the video besides the bar being too far from you and your back rounding is the strain on your lats, it seems there’s a flex and a strain on your lats that looks unnatural. With good form your lats and traps form a completely static hold on the bar with no movement

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    P. D. Mangan says January 4, 2016

    Thanks, Barrington. I’ve noticed when I do T-bar rows I do manage to get the initial lift (off the ground) going by using my lower body more, so I think I need to apply this, think about it more, for my deadlifts.

    Reply
Deadlifts are for girls too - Rogue Health and Fitness says January 25, 2016

[…] Deadlifts aren’t just for bros, they’re for girls too. All of weight training is for girls as well as men. […]

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Where You Stand in Strength - Rogue Health and Fitness says May 9, 2016

[…] types in the audience). My current weight is 161 pounds (73 kg), and I’m 61 years old. (Here’s a video from earlier this year in which I deadlifted […]

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Don says May 9, 2016

Good lift but watch those hips shooting up – I was doing that for ages and it did lead to a few injuries. It always seems to happen when you go for a heavy one. The solution for me was in the setup at the bottom, use your hamstrings to take the initial weight of the bar as a cue – before you try to lift it off the ground. You pull the bar slightly and feel the load on the hamstrings. Then you push off the floor with your feet and make sure your hips don’t shootup. Good luck!

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