I've never specifically concentrated on increasing the poundage I put up with a lift, but I'm currently on a mission to get from my 90 kilo (approximately 200 lbs) deadlift (for 5 reps) to a 200 kilo (~ 440 lb) lift for 5 or more reps.
What's the best way to go about this? I lift two times a week at the moment, but time would probably permit thrice (I'm doing an Arts degree :P)
If you need any other info, just ask :)
Cheers
-Nick-
110kg is a hell of a lot if you are maxing (or even somewhat near to maxing at 90 kilos).
Sorry, lol don't have any advice, just keep going, keep good form and increase the poundage slightly each week.
Yes, I realise that. I've just recently started the deadlift, and have only been lifting semi-regularly for about a year. It's a long-term goal, and just a number I thought would be fun to aim for.
Thanks for your reply :)
Well from 90kg to 200kg is A VERY BIG jump.
It will take you quite a while. Probably 2-3yrs MINIMUM. But depends on how much training you have done and how trained you are.
How much do you weigh?
I weigh 77kg and DL 160kg but I don't compete in PL but I do compete in OL.
200kg for 5reps is NO MEAN FEAT.
Others will give better advice. Work form and make sure your back and legs are strong.
Koing
Yeah, it's cool if it takes that long. I weigh 98 kilos atm (usually 100, but I'm sick and can't eat). I haven't tried any lifts above 90, but once I'm better I'll give that a go and tell you how it went (probably Monday). I'm 17 y.o., if that helps you any.
I guess it'd be wise to set a few intermediate goals, eh? The 200 kilo for 5 reps thing isn't too important, and it won't worry me if I get nowhere near it, but I thought it'd be a good exercise to try and get a nice figure with.
Anyways, what are some good ways to increase the poundage of a lift (regardless of my particular situation)?
Putting more weight on the bar should increase your poundage.
Cheers Nate! That was exactly what I was after! :)
There are a better ways to increase poundages quicker. Just adding weight over time is probably the slowest.
Regardless of what you use it's still going to take a long time
Eat as much as you can, sleep as much as you can, add weight as much as you can. You will progress, just takes time. CAN wrestler
#1 - Pull from a deficit. Stand on a 3" or 4" box and pull from there.
#2 - Good Mornings, Suspended Good Mornings
#3 - Isometrics: Against immovable resistance (ie. pins), Functional holds at low positions (3-6 secs).
Ryno, what are suspended Good Mornings?
Thanks for the advice, Ryno, CANwrestler and damion :)
-Nick-
1. Make sure your form is solid. Good form makes lifting heavy weight easier and safer --- just like having good form in judo throws.
2. Find a coach. Failing that, find an experienced powerlifter. Failing that, check around on a basic powerlifting routine. "Powerlifting USA" will have routines that list everything...the weight you should use, what other exercises to do, how many reps and sets, etc. You're just looking for a basic plan right now.
3. Put in the time, and be willing to make adjustments. If you feel great, you might want to add a kg or two. If you feel sluggish, back off a couple kg. You'll make no progress if you're injured and can't train.
It might make sense, especially from a motivational perspective to choose a lower goal to start with.
Suspended Good Mornings are a concentric only exercise (like a deadlift). Basically you're starting from the bottom position.
You can either set the pins in the power rack at about nut-height.. set the bar on it. Now get under it, good morning it up, set it back down. Wait 3-4 seconds to eliminate the stretch reflex.. go again.
OR the better way is to suspend the bar in chains. Hang them from the top of the rack and do the same thing I described above. This will let the bar to swing freely, which will allow you to get in a better position to lift. I had a video of me doing front squats like that up on here a while ago.. not sure if you saw it.
must have good form. if not, you'll strain something and then you won't be lifting anything. 2-3 years sounds like a little much, i went from 225 to 455 in 1.5yrs, i'm 18 now at 150lb b/w...just eat good and don't waste yourself on the little things like curls and calf raises.
paw, there's a good weightlifting coach at my old college, and as far as he knows, I'm in Grade 12 this year (I only went there for the one year), so I might head back there for some advice (and pick up some college chicks while I'm there).
As far as form goes at the moment, I get my friend to check for any lapses in my form, and there's a mirror in the gym I go to, so that's not a problem.
ChemicalSage, probably. I'm obviously not going to get discouraged if I don't reach 200 in a few months, but shortening the tunnel might help me see the light at the end quicker :)
Thanks for the explanation, Ryno :)
-Nick-
And, by the way, paw, I'd have no idea what good form with jiudo throws would be at this stage, I haven't been on the jiudo mat since last year some time (been concentrating on Muay Thai and jiu-jits).
Mike, 455 is an impressive weight for 150 lbs - I assume it's a one rep max?? Curls and calf raises haven't been part of my routine for a good while now.
thanks..i could probably get 2 or 3 now, ironically i got much stronger without lifting at all, just doing BW calithenics and wrestling....looking to gain some weight now, just healed a broken ankle and my last season of wrestling is over. i can walk around at 160 and still be pretty lean, but my ideal weight would be 180 (on a 5'10" frame)..
Look at your training and set realistic goals. Break this huge goal down into shorter ones. You need to do lots of core strengthening and basic strength building using compound lifts, free weights. I would deadlift once every two weeks or so. After your warm-ups you should do 10 singles, with about 30-40 seconds in between. the focus is on speed, as long as you are confident about your form. Start with 50 percent of you goal, and over time add 5% per workout. No slow reps. When you reach each goal, take a week off, and start again. I would advise using O-lifts if you are an athlete.