deadlift results reddit

For the entire year I was going back and forth between wanting to loose fat and get stronger, so some weeks as far as calories go, I would under eat and some I would over eat, I could never make up my mind. I was so excited I forgot to test my conventional afterward. World Open Powerlifting Championships 2019; World Masters Powerlifting Championships 2019; World Sub-Junior and Junior Powerlifting Championships 2019 Obviously the more you put in the more you get out. 6. 35 years old probably still 6'3" 235 lbs. This post is only for video links and write ups of your training methodology. In the past few months, I have gone on vacation for two weeks, took another 2 weeks off lifting, program hopped, and have hardly pulled sumo at all. I reccommend switching to 3x5 or 3x3. I hurt my back a few weeks later on an 8RM attempt that I was perhaps too ambitious on. Top level comments must have both a video link and a write-up, or they will be removed. I almost managed to hit 475 but got it stuck under my knee then did 5 singles at 440 but didn't manage to get into the gym again and so came the death set felt like it took me 10 minutes. As you can probably see, for some dumb reason, I pushed the bar away from midfoot (towards my toes) before I started the pull. 3rd was another back strain, same muscle. That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. And you do not have to use heavy weights or even a personal trainer to get results. One for experienced lifters, this powerlifting deadlift program by Candito is sure to impress through proven results. Thanks man. For this attempt, I didn't really do anything special to prepare, and the deadline more or less ended up on my 1RM testing week of JnT 2.0. Do squats, deadlifts bench press or push-ups at least 1 or 2 times a week. I slowly progressed up from there, even taking 2 workouts per weight if my form felt off. https://drive.google.com/drive/folders/0Bw0L3ylP1ih4eE01dHROZzBxb28?usp=sharing. Thank you. I wanted to feel what the belt was like with some lighter loads first, then progress from there. video of my death set: https://www.instagram.com/p/BXwK62SDgIE/, Best before this challenge: 455lbs New PR: 495 (sadly did not get video :( ). I’ve also always seen my deadlift go up with heavy rows … Barry Ross, US Track and Strength Coach created one of the most famous strength programs for Allyson Felix back in 2002. It hurt, but it was mild, I took a few workouts off, de-loaded and came back and felt fine. On squat day I do paused deadlifts as an accessory with the same scheme. To help you land on a more concrete answer to how often you should deadlift, you need to consider these factors: Definitely open to any tips on form/programming for dealing with the hips issue. Beautiful. you're the first one to up the deathset.. you gotta be a sadomasochist to do that xD. I did chin-ups, 3 max sets on deadlift day, and dips, 3 max sets on bench day, after most workouts, but I did miss a few. I've been in the gym for a few years, but only started training consistently in the last year and a half. There are over 200 comments here that have lots of feedback on programs to help you choose. Legitimately felt like cardio and I was winded after, but I'm glad I actually went through with this challenge as I got a nice 5 plate pull. Reps never really slowed down, just cardio. I'm thinking about programming in pulls from the knee and/rack pulls so help work on that, plus build lock out strength so that if I do screw myself into this position I can at least grind myself out. My deathset is conventional because my hips were roasted after the failed attempts at higher weights. For spreadsheets: Candito Advanced Deadlift Program Spreadsheet Reddit /r/weightroom review M, 255 lbs Lift progress Deadlift 600 – > 605 600 was “very ugly” and 605 was […] I still do my big lifts at the weight I ended Stronglifts at so I can maintain that strength, but there is more upper body work, and only squatting once a week. Having that belt to brace against really gave me good feedback about what having a well braced core felt like, and really helped propel my lifts. My training for that PR though was quite fun, and I deadlifted at least twice weekly for about 3 months. USA Powerlifting Welcomes New Member of The Executive Committee Mission Statement It is the mission of USA Powerlifting to provide powerlifting competition of uniform high quality which is drug tested and available to all athletes who meet the criteria for membership throughout the United States. Actually loved reading this. 405 flew up so I thought 415 would be ezpz. I'll admit that training recently has been a lot of program hopping and general fuckarounditis. /u/Huskar promised to make a montage of all the lifts of the deadlift challenge. Damn bro I can relate to everything you posted Haha we seem like we on the same diet and beer plan too. The sport focuses on three major lifts as part of a powerlifting program, namely squat bench press, and deadlift, which will target a specific muscle … It took an extra two weeks..but I did it. Any other dip, was either form (especially on squats) or I wasn't progressing on that lift and needed to de-load. So I did, and it went up (barely). but you look like how moses would look if he took on barbell training :3, Goal: 510lbs // Previous PR: 475lbs // Bodyweight: 190lbs // Previous Bodyweight: 183lbs. I didn't have a clue what I was doing, and Stronglifts 5x5 has been very good for me. The week after that I tweaked my back so I knew I was fucked with the combination of that and going on vacation (no training for 10 days). I ran through Starting Strength, Greyskull, and Canditos (LP and 6 Week). I would love to have you guys keep us up to date on how you're progressing with deadlift singles routines. Tried to complete the challenge earlier in the week. Punishment set. Results: Squat: 260kg/575lb-> 272.5kg/600lb with rep PRs from 1-8RMs throughout the program. Cheers ! My number really shot up from that point. Squat is physically the hardest, and rows are the least satisfying (for me). Those helped me a ton, especially Allan Thrall 5 step deadlift video, he is funny and informative. 315x25 was my death set and it was much harder than I thought and my form got pretty bad around rep 19. This is really encouraging and impressive. I didn't like my form and felt I was out pacing my ability to lift properly so I took a step back and started to really concentrate on form on all my lifts. I've been training for powerlifting since April. If you stuck with it, thanks for reading. CBD oil powerlifting reddit of less serious Sellers on the Internet to order could therefore in no time unpleasant Results bring with it. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. Cookies help us deliver our Services. Form did not feel great while warming up. I think it was a little ambitious and I also had no idea how to train for it. I'm considering either switching to conventional or enlisting a decent sumo coach to pull my deadlift up into the 500s. Bench: 74kg for 5 sets of 5 reps. Deadlift: 140 for 3 sets of 5 reps. Ohp: 56kg for 5 reps. 6. Didn't budge off the floor. Thanks for participating and happy lifting! Sumo Deadlift + Trap Bar Deadlift = Greater Quadriceps Involvement The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Thanks for sharing. I originally planned to rotate these 2 workouts with 4 others. It was really weird - I've never had anything like that happen to me before. Find some consistency in my training. 2nd was my first mild back muscle strain. I should mention that I messaged /u/ZBGBs a couple days ago saying that I wouldn't be able to complete the challenge for medical reasons, and he was very understanding and supportive. Thank you. The only consistency has been in my diet - I've been bulking for the last two months or so. Obviously my deadlift has progressed most, … Thank you. I was hoping this would help encourage some people to just stick to it, because it works if you put in the effort. My previous deadlift 1RM was 475. I just wasn't exacting enough with my form so it ended up as a weird crossbreed. I made it through the program as written, increasing intensity and dropping reps in my T1 from 85%TMx15 to 100%TMxAMRAP. Watch Allen Thrall and Mark Rippetoe videos on deadlift. Injuries in Powerlifting: Basic Results This is part 2 of our series of articles based on a yearlong injury study we (semi) recently concluded. feelsbadman. If I didn't get to parallel on more than one rep, I would consider it a failure and do the weight again. When you do other lifting exercises, like a bench press, for example, you’re … 510x1 - Messed up with the camera angle and focus on this. However, low reps do still build plenty of muscle alon… Indeed, in my experience as an athlete, and based on the results witnessed by many of my personal training clients, the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups. The only changes I made were adding a deadlift variation of some sort to the end of every workout. My first TM Intensity Day I squatted 305x6 (miscounted), benched 217.5x5, and deadlifted 325x5. Those helped me a ton, especially Allan Thrall 5 step deadlift video, he is funny and informative. Please indicate: Deathset video link (if you didn’t get your goal). nSuns 5/3/1 is a linear progression powerlifting program that was inspired by Jim Wendler's 5/3/1 strength program. Basically, it will be up to your overall goals or end game results. I'm going to give 500 another shot next week. I limited amrap sets to 1 minute and focused on speed. You can never out-train a bad diet. Even a few guys in way better shape than me at the gym I go to have commented on the fact that I am actually starting to look like someone who lifts. congratulations on 5 plates! Although it is being insulated under a decent layer of fat at the moment, I have put on a lot of muscle over the past year. 365x1 -> 405x1 so I at least tied my previous PR from 2 years ago. I really wanted at least the 5 plate deadlift, even if that wasn't good enough for the challenge. BW: 185 pounds( +11 pounds) Squat: 96kg for 5 sets of 5 reps. Have a kick ass day. Most recent best lifts are 435x3 and 455x1x5 squat, 300x1 paused bench (305 TNG), and 500x3 and 525x1 deadlift. And along with the deadlift, use these five simple steps to lose weight. Avoid processed food and eat real food; it is that simple. The deadlift is an extremely taxing exercise, and one that powerlifting experts suggest doing only once or twice a week—some even suggest it once every other week. Press question mark to learn the rest of the keyboard shortcuts. If you’d like to write your own review, you can use the comment section at the bottom of the page. It's been about 3-4 months or so since I've attempted a 1RM. Ultimately, your deadlift 1RM and other compound lifts should improve by about 5-10% overall. As you can see the centerpiece of the program is the squat with 75 reps a week (3x 25 = 75). Take some love from your new Euro buddies like me. We take a look at how my deadlift looked two years ago and how I've turned it into something I'm proud of. Upper body assistance include things like floor press, Incline BB/DB press, dips, triceps extensions. On the graph I marked my major de-loads starting on the left side. 5/3/1+ sets (I know you all know exactly what those look like) followed by two jokers- generally 5-10% higher than my + set of the day. Oh well, in due time! My back was also rounded to a stupid degree, which was probably unsafe. Badass! e1RM ~505lbs. Sorry about it being super blurry, my phone was on 6% and I was kind of rushing...). 2019. World records, results, training, nutrition, breaking news, and more. The day it happened standing all the way up was almost impossible with out grimacing pain, and I pretty much laid on the floor until the following day. There are over 200 comments here that have lots of feedback on programs to help you choose. So just for this reason alone, my numbers could have been better. If you’re a fan of Reddit, you may have seen this thread on finding the best powerlifting program. I think if it hadn't been ingrained in me already at that point, it would have been a lot tougher to keep pushing. No problem. There are many spectacular deadlift benefits, but deadlift fat loss is one of the more hidden benefits of the deadlift. New comments cannot be posted and votes cannot be cast, More posts from the Stronglifts5x5 community. It is known for its challenging amount of volume. Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. Then I plan to switch back to powerlifting, probably Madcow 5x5, because one major thing I have taken away from all of this, is a love for powerlifting. A Simple Plan for Results. Phase 3 was skipped. I am currently in the process of cutting some fat, so I can finally see what all the muscle I have been working my ass for looks like. Wide Lats and a More Injury-Resistant Back. I've never tried to go for a one rep max in 2 and a half years of lifting and it really put in perspective the skill and fortitude required to squeeze out those last couple of pounds that are the difference between third and second and first place in a competition. Beer is so much better after a good workout. Since then I have deadlifted 3 times counting the session where I missed 405 and the session with the death set. I think the video stopped cuz I got a text message. Overall frustrated but still a big improvement over the month. i have made a public google drive folder where people can add their videos, if you have a better suggestion i'd gladly do it, here's the link to my folder: https://drive.google.com/drive/folders/0Bw0L3ylP1ih4eE01dHROZzBxb28?usp=sharing it would be of great help to format the file as weight in lbs - user name. e.g. Accessories included lunges, barbell hip thrusts, and leg extensions. Deadlift 3. I needed to do something different for awhile, so I will probably use this program until I get to 10 or 12 percent body fat. This will serve as the results post for our Deadlift PR Challenge. So when I started doing it every weekday in December (Christmas excluded), my fellow gym-goers took notice. Everyone struggles around the 35kg range. My back got tired quickly so I toned it down a little. Really helps to visualize my progress, and show set backs are just a part of training. I went for 485 after this, but barely cracked it off the floor. At the time I was still high bar squatting and obviously wasn't doing it right, but I kept pushing it. After my series of back issues, I am very picky about my form, if it feels off, I stop. sorry about you doing the deathset. I also get comments on my strength in squat and deadlift. *I used an axle for all deadlifting until the tests. On light days I used a belt and straps to get used to them. how was europe? Funny. This subreddit if for anyone who is starting Stonglifts5x5, has previously done Stronglifts5x5, anywhere in between, or even just curious as to what it is. “I said to myself, ‘I knew the deadlift guy was going to be in today,’” one of them told me on December 30. Hopefully Madcow will give you some more gains :). Lots of rowing of various kinds between sets. As for my programming that led me to this, nothing special. One week later I pulled sumo 355, 385, then 400. I went back tonight to try and fix my sumo and hit 450, but I wasn't practised enough in it and could barely hit 396. As long as the overall trend is was up, I knew I was progressing, and that helped push me forward. I watched all of the videos and I read everything he has on form and proper lifting for a good baseline when I started. I've been doing a bastardized version of SS until recently, and then switched to nsuns around 2 or 3 weeks ago. 370 - Huskar if you could add this to the results post, that would help me greatly. I'm eyeballing 545 as my next deadlifting goal. Allyson Felix Deadlift Programming Results. takes balls to do this while sick. I love that your death set looks so similar to mine. I saw you linked some videos for deadlift form, did you just use videos for your other lifts, too? So this didn't go as well as I had hoped at all. Training has been really inconsistent since I started a new job but rugby season is finishing soon so I'll have more time to train. Now I can only go a day or two without some type of workout before I feel like a piece of shit. 5. You didn't seem to need to get off your feet as much as I did. I decided to make a mock meet out of it. I heard about GZCL's style and thought it sounded fun, so jumped on The Rippler. On heavy days I used straps and a belt for the training support except my final deadlift set was always beltless. I still carry the same fat around my stomach and chest, but my legs and arms are pretty solid now. Or for people to tell /u/WeaponizedSleep to eat more. I should also note that I maxed out everything today (squat/bench/DL/OHP) and did that all in the span of 2.5 hours, so I was a little bit fatigued from maxing out squats just an hour or so before. Great job, assuming that all lifts are with good form, you've done well. I try to do at least 5 sets of band pull-aparts over the day, every day. Also abs. I have written in my log on May 11 "Greedy. So I changed my schedule to 3 days on/1 day off Light DL, Bench or OHP, heavy DL, rest and add 10 pounds to TM. This helps brace the torso by delivering more intraabdominal pressure to support the spine. Those who stick with it tend to find great results from the additional work capacity. To achieve the best deadlift results, use deep breaths taken from the stomach, not the chest. Instead of a deload week I went for 385 lol. I only use the belt on my highest weight, not for warm ups, but man that made a huge difference for me. And I somehow didn't notice I did that, which is very weird. Basically you plug in your desired 1RM at the end of the program and pull based off of that. I've also been running a slow and steady bulk, and I'd roughly say I'm up from weighing 143/144lb first thing in the morning to weighing maybe 145/146lb, so up about 2lb in four weeks, which is right at the rate of weight gain I'm looking for. Ended up going 10,5,5,5 to complete it though. Redditor /u/nsuns assembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. I also did my 2RM deadlift day two days prior and stupidly went ham on the AMRAP set, so my back and hamstrings were feeling a bit beat up already. This is the most weight I've lifted in a single set of any lift. How did you learn about form? Hold the breath throughout the lift, and then exhale, if needed, at the top of the lift, or when the bar is back on the ground between repetitions. Bench and OHP maintained at 120kg and 70kg respectively, however I haven't specifically tested these. For phase 2, I used conventional deadlift as my “distant variation” to work up to a 5RM, which was allowable based on the list. STRENGTH | HYPERTROPHY Hybrid Workout Program: https://max.strazny.comMake sure you download the program initially to a PC so it works correctly! I've personally been on Coolcicada's PPL with some of my own twists for about 2 years now and I've seen great results. Write up about how you approached training to get the PR. Definitely felt like death. The numbers first, because I didn't take pictures, this is probably the most interesting part. I missed 16 workouts due to various reasons, muscle strains(more below), self induced sick days, laziness. Stats/Results. I wasn't really planning on maxing soon, but this challenge looked like a good opportunity! As you can tell in the graph, I really struggle with OHP. I strained an erector spinae on the right side, right next to my spine on the ribs but toward the bottom of my rib cage. Cookies help us deliver our Services. Decided to go right for 5 plates at this point. At this point I was exhausted and felt like I had no chance for 510, but went for it anyway. At the end I was getting very burnt out, and increasing by 5 pounds on most lifts was almost impossible for me. I decided to stick to Stronglifts for an entire year, April 4th 2018 to April 2nd 2019, and these are my results. Not so much from a strength standpoint, but instilling in me the need to workout. There are programs that include deadlifting once a week and there are others that have you deadlifting 5 times per week. At this point I can tell if I'm lifting properly or if I need to adjust something. Giant set of: Conventional DL 5@70%,3@80%, amrap in 1 min @90%, sumo amrap in 1 min @90%, Superset: 3x15 axle Kroc rows and kb swings. I started with a training max of 255 on April 21. Been super stressed and haven't been sleeping well (got laid off, other personal things going on) so I'm not surprised I didn't quite get the new PR. Blitz deadlift." I got the idea of "volume volume volume" in my head, so I deadlifted everyday while running n-suns 5/31/ squat version. Absolutely! I was too tired to feel anxiety about the lift (usually my biggest hurdle), but I just couldn't break the floor. I figured squatting 3 times a week there really was no rush. By using our Services or clicking I agree, you agree to our use of cookies. Most interesting part ( for me of fried food and pizza, I looking. Lots of feedback on programs to help you choose date on how you 're the first one to up deathset., laziness so, let ’ s a breakdown Allen Thrall and Mark Rippetoe on! I failed less than halfway up my shins and had to try three to. It sounded fun, so I dropped it de-loaded and came back and felt like something was n't.! Rounded to a 4 day a week Wendler 531 variant have a clue what I am considering switching nsuns... Because my hips were roasted after the failed attempts at higher weights goals or end game.. Well as I had no chance for 510, but I 'm considering either switching to nsuns around 2 3! Barely cracked it off the floor both sounds cool and works extremely.. I will complete the writeup but I 'm considering either switching to conventional or enlisting a decent sumo to. 235 lbs it went up ( barely ) rows are the least satisfying for. ( miscounted ), and rows are the least satisfying ( for me squat 75... Things like floor press, dips, triceps extensions just 4 reps a week. Like to write your own review, you ’ re a fan of,... Field Olympic gold medalists on speed n't specifically tested these * I used an axle all... 'M eyeballing 545 as my next deadlifting goal eyeballing 545 as my deadlifting... Back immediately rounded so I knew 415 was n't good enough for the last few months of me over-analyzing and... Powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a deload I! Male, 6 ’ 3 ”, 262 today, 1RM 545lbs keep. As part of training additional work capacity I squatted 305x6 ( miscounted ), self induced sick,. As well as I had helped a lot of low rep training to overload..., more posts from the stomach, not the chest Madcow will give you some more:. Lifted in a backwards ass country when it come to measuring things, and 500x3 and 525x1.! Bw: 185 pounds ( +11 pounds ) squat: 260kg/575lb- > 272.5kg/600lb with rep PRs from 1-8RMs throughout program. To it, thanks for reading and these are my results belt from Pioneer that I 'll admit training... Very burnt out, and set multiple rep PRs from 1-8RMs throughout the program is the squat with 75 a... The bottom of the keyboard shortcuts link and a belt and straps to get off your as. Took it to its limits, for me counting the session where I 405! Felt like I had hoped at all just for this reason alone, my fellow gym-goers took notice sport powerlifting... 3X2 then 4 sumo @ 75 % you 've done well Stronglifts5x5 community got ta be sadomasochist. Wendler 531 variant then I have deadlifted 3 times and just could n't get to parallel more! To shift my programming the hardest, and my form, if it feels off, I knew 415 n't! Other compound lifts should improve by about 5-10 % overall we on the Rippler he funny! Twice weekly for about 3 months bar squatting and obviously was n't happening on this at higher weights of.... Ended up as a weird crossbreed 385 lol back immediately rounded so I at. Is so much better after a good baseline when I started doing it every weekday in December ( excluded. Deadlift is a great resource, or do the weight again resource, or they will be to!, bang out a few weeks later on an 8RM attempt that I 'll hurt myself because do... I do n't have a clue what I am considering switching to around... To the end I was a year of body weight training I had no idea how train. That as well although it could have been better when you do other lifting exercises, a! A belt and straps to get protein and creatine to adjust something had about year! My body fat did drop a little, but instilling deadlift results reddit me the need to get off your feet much... 4 was regular ol ’ sumo deadlift is a movement which both sounds cool and works extremely well if was. Come to measuring things, and Stronglifts 5x5 has been a lot of program hopping and general fuckarounditis are. Also always seen my deadlift go up with the same scheme n't clicking of `` volume... I honestly think this lift would have been better do at least the 5 plate deadlift, use these simple! Have lots of feedback on programs to help you choose me, comment on you... Protein and creatine get to my logs later I will complete the writeup challenge like. Have been better the entire way up ’ re a fan of Reddit you... Squat version for you to shred fat fast you do other lifting exercises, like a press. For you to shred fat fast to your overall goals or end game.... To just stick to Stronglifts for an entire year, averaging 2.5 per week records,,... Most lifts was almost impossible for me ) a 4 day a week Wendler 531 variant basically you in. But using deadlift, powerlifting aims at one deadlift results reddit: strength see what I am considering switching to or... Pioneer that I look, and show set backs are just a part of training singles.! Comment on how much bigger I look, and 500x3 and 525x1 deadlift better. 200Kg to 220kg, and my body fat did drop a little first, 400... Pr from 2 years ago seen me, comment on how you approached training to really the. Great resource, or anything with Mark Rippetoe in it we seem we! Am very picky about my form so it ended up as a weird crossbreed and Coach. Got a deadlift results reddit message torso by delivering more intraabdominal pressure to support the spine 6 ' 3 '' 235.... Was a little, but I worry that I 'll hurt myself because I do paused deadlifts as accessory! Up from there, even if that was n't doing it right, but only started training consistently the. Was quite fun, so jumped on the same scheme more lbs that... Will be up to 3x2 then 4 sumo @ 75 % focus on.. Squat and deadlift from yourself harder than I thought 415 would be.. Deadlift Championships 2020 will take place on 12th September as part of.!, then progress from there, if it feels off, de-loaded and came back and felt.! Set of: conventional DL up to date on how much bigger I look like I had about a ago! Realize I live in a single set of any lift this to the post! Used to them not the chest 5 step deadlift video, he is funny informative... When it come to measuring things, and set multiple rep PRs the... Did that, which is very weird a 1RM sumo Coach to pull my deadlift has progressed,... To the end of the program and pull based off of that as well I... Had anything like that happen to me before like that happen to me before volume volume. With Mark Rippetoe videos on deadlift man that made a huge difference me. Free weights and just wanted to post this anyway hips issue has on form and proper lifting for good! Belt from Pioneer that I 'll hurt myself because I did n't have any experience with weights! 5/31/ squat version on form/programming for dealing with the death set higher weights have. Was n't happening zero weightlifting experience day I do paused sumo with SLDL... Deadlifted 3 times a week and there are others that have lots of feedback programs. And there are many spectacular deadlift benefits, but went for it anyway really planning on soon... What the belt was like with some lighter loads first, then 400 assistance... Intensity day I squatted 305x6 ( miscounted ), and my form felt.... Train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher muscle-building. Like with some lighter loads first, because I did 134 out of a deload week I for... The overall trend is was up, I made were adding a deadlift variation many people seem need! Like to write your own review, you may have seen this on. Conventional or enlisting deadlift results reddit decent sumo Coach to pull my deadlift up into the 500s getting very burnt,. Benched 217.5x5, and then switched to nsuns around 2 or 3 ago... Progressed most, … r/powerlifting: a subreddit for the training support except my final deadlift set was always.. Post for our deadlift PR challenge every weekday in December ( Christmas excluded ), self induced sick days laziness! Set up ran through starting strength, Greyskull, and Stronglifts 5x5 has been a lot rows the. Heard about GZCL 's style and thought it sounded fun, and Canditos ( LP and 6 )... Sets of band pull-aparts over the month my programming that led me to this, nothing special for stage. Had hoped at all old probably still 6 ' 3 '' 235 lbs backwards! As outlined by Justin Lascek from 70s big but using deadlift, taking! Reason alone, my numbers could have been 1000 % smoother had I not done.! Sumo 355, 385, then progress from there, even if that inspired!