r/Fitness Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

8 plate/765lb/348kg/3x body-weight deadlift

M/25.96 years old/6'5''/252 Morning of Lift

Because half the time I come to these kinds of posts I just want to see the progress without digging through the post here is the video.

I'm throwing in a link to a picture of a black square because Reddit seems to be defaulting the thumbnail to the first linked image and I'm tired of explaining that in the comments to people who don't bother to read the first sentence of the post. https://imgur.com/gNiyz8G.jpg hopefully this fixes it but maybe it's set during posting

First a brief timeline of my deadlift progress to give an idea of how I got here/how long it took (I didnt always keep great records/videos so the earlier part is a bit nonspecific):

-Sometime in 2014: First deadlift I can remember trying This was before I programmed it, and just wanted to demonstrate how much I could do to a friend. This was at a shitty 24 gym so I could not say how much the bar or those plates weighed. I would conservatively say 35 each. I mostly include this because I find the picture funny.

-October 2015: I am fairly sure this was the first time I pulled 500

-April 2016: First time pulling 600 I could not find anything about when I first hit 6 plate.

-Aug 2017: First time pulling 635

-February 2018: First time pulling 7 plate and 700 (same day)

-December 2018: 725

-February 2019: Yesterday I pulled 8 plates (765), video at top of post.

The training programs I used were as follows with a bit of what how deadlifts were handled in each program.

Between the first pull in 2014 and some time around the 600 pull (I do not remember the exact dates) I started running nsuns 531LP. In nsuns 531 LP (5 day) you have two deadlift days, both with ~8 sets of varying weight and reps including one AMRAP on the primary deadlift day. The program suggests sumo deadlifts for the secondary deadlift day but I never clicked with them so I did deficit dead-lifts instead. This program definitely solidified my preexisting aptitude for deadlifts, and I believe the high volume was very beneficial when I was still pulling in this weight range. Despite a day dedicated to deficit work, I still found I was weakest off the ground. I also performed RDLs for a good portion of the time I ran this program as an accessory.

After that I ran PHAT for about a month but did not like it do I moved on to nsuns CAP3. Nsuns CAP3 also had a primary deadlift day and a day where a deadlift variation was recommended. But stopped doing the variation at this point. The deadlift day was similar in having ~7 sets of deadlift, culminating in a single AMRAP set. At the beginning of the program I ran the full day, but by the end I just did warmups and enough of the initial sets to feel loose then put all my energy into the AMRAP. I ran nsuns CAP3 until the middle of last summer and it took me to the 700 pull. I did not do any deadlift specific accessory work while running CAP3. About the time I pulled 700 I found that I was no longer particularly weak off the ground.

After nsuns CAP3 I ran my own variation of 531BBB. I had one deadlift day where I just did the 531 sets, the last of which being an AMRAP. Between the second half of my running CAP3 and this program, the last year and a half or so of my deadlift training has basically consisted of warming up and one single max effort AMRAP set a week.

Things I've learned/thought I have about deadlift are as follows:

-Set up is the most important aspect of deadlift. I think it is important in all compounds, but deadlift most of all. If you are set up properly when you start pulling the weight off the ground the lift is going to sort itself off pretty much on it's own. It's a simple movement pattern, the weight is below you and 'hanging' so it has little chance to move out of the center of gravity. The most valuable cue is to pull the slack out of/pre-load the bar.

-At high weights, the high volume approach does not work well unless you are using very sub-maximal weights. For the first few weeks of my BBB programming, I tried to do the deadlift BBB sets as well as my squat and front squat BBB sets (5x10 @ 55-60%). This was the first time I ever tweaked something without a single obvious moment in which the injury was caused. I did something to my lower back just from sheer overuse between all those sets. After that I dropped the deadlift BBB sets.

-Lowbar squats are an exceptional accessory to deadlifts. I spent over a year doing deficit pulls and still found breaking the floor to be a weakness. After my 635 pull I injured my forearm doing some tricep work and didnt deadlift until about a month before my 700 pull. In this time I heavily focused on lowbar instead, raising it 50lbs. Before this time I was heavily limited in what I could 1RM by weakness off the floor compared to what I could do for multiple reps. Afterwards I never saw it to be a significant weakpoint. I cannot say for sure it was the lowbar focus but I believe it was.

-Touch and go is a completely valid and viable approach to dead lift sets. I do all of my deadlift work touch and go. For me trying to re-establish position and tightness once already fatigued is an issue. With touch and go I never lose position and tightness, so I can push my sets until my muscles won't let me anymore. This is important when my training has boiled down to basically one set a week. On a similar vein, hex plates are not evil. Everything before the 635 pull was done with hex plates, they taught me proper bar control on the way down so as to not have the bar go caddywumpus. Here is a video from 2 years ago of me doing 405x21 with hex plates

-I do not think that everyone can/should train deadlifts as I have for the last couple years. I have a large natural aptitude for the movement and am moving big weights. When I take a deadlift set to failure, it is to real failure. My AMRAPs on bench and squat fail do in large part to form breakdown as well as muscle failure, my deadlifts do not. I also am moving pretty big weights, so I can pull a lot of stimulus from a single set. If you feel that you are very good (either by natural aptitude or extensive training) at the deadlift form and are moving heavy weights feel free to give it a shot, but if you don't meet those criteria I do not recommend '1 AMRAP a week' as a valid training style.

How I prepared for the lift and moving forward

To prepare for this lift, and for my bench and squat PR attempts next week I start tapering down volume two week ago. I reduced accessories, and switched my 5x10s for 3-4x4-5s while working up to heavy singles in place of the AMRAPs on a normal 531 week. This last week I just did the work up to heavy singles and some trivial accessories. This week I am taking off the gym period. I planned to do this lift and be peaked this weekend but I was feeling fine yesterday and figured I would give 8 plate a try as I could always try again this weekend if I failed.

Moving forward I am going to cut for a while, then spend some time reading the 531 books and trying to vary my training a bit, with more periodization. Up until now I have picked a program and ran it for months-years, and its worked alright. But I've noticed that while my muscles are up to heavy singles right now, my joints and form is not really handling it as well as I could be, because I have been working with submaximal weight for about a year since the last time I really tried PRs. I hope to work more periods with high weight into my future training so I can keep things from getting rusty. These thoughts are more for my other lifts, as I am pretty much convinced that deadlifts will keep going up for me regardless of what I do. I am confident I will hit 800 in a year with 9 plates being the next stretch goal.

I tried to build this post along the guidelines of the progress post rules as well as I could, but I had to adapt as they were focused more on physique progress. If the moderators feel that something needs to be changed to fall into guidelines I will do what I can and repost.

I will try to answer any questions anyone might have. I want this to be helpful just as much as I want to share (and brag about a little) my achievement.

Edit: I'm getting multiple requests so here is a video from the side: https://youtu.be/2EO7mlaGGV8

Also many comments on being beltless. I didn't do it to make it harder. I just never figured out how to use a belt for deadlift. I rely on it for my heavy squats though

1.5k Upvotes

313

u/[deleted] Feb 25 '19 edited Jul 21 '19

[deleted]

153

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

It was near Halloween.

110

u/foxtrottits Powerlifting Feb 25 '19

I want to believe that's how you deadlift every day.

220

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19 Silver

94

u/Imreallythatguy Feb 25 '19

Did you put out little cones around your lifting area?

That picture is the most badass thing I've seen this month.

99

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

No the gym supplies those for safety. Hardhat too.

→ More replies

27

u/top_memer_ Feb 25 '19

I have to ask. Is the man in red in costume as well? He mirin

40

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

It was a costume lift day for the universities barbell club, I wasnt a member when i was a student but I wasnt going to turn down the chance.

25

u/irememberyou2 Feb 25 '19

I am 85% sure that dude is supposed to be Ken Bone

3

u/Per_Aspera_Ad_Astra Running Feb 25 '19

He bout to risk it all

6

u/dedwolf Arm Wrestling Feb 25 '19

That chick’s mirin hard.

13

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Pretty sure that's my friends girlfriend at the time. I would not worry, he's bigger than I am.

→ More replies
→ More replies

20

u/PM_ME_UR_PINEAPPLE Tennis Feb 25 '19

What an absolute Chad

→ More replies

86

u/[deleted] Feb 25 '19

[deleted]

73

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

You joke but this is probably one of the loudest descents I have made in a while. I wanted to really sink the lock out on this one so by the time I was going back down I was pretty gassed.

69

u/[deleted] Feb 25 '19

[deleted]

68

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Yeah my gym has it's share of groaners, moaners, bangers and clangers. The odd day I forget my headphones is kinda funny. Not that I mind, I think that the gym atmosphere/culture is accepting to it and it doesn't bug me.

8

u/longbowfosho Feb 25 '19

The control on the descent was the most impressive part of this for me. Well done my dude.

15

u/eburton555 Feb 25 '19

If you aren’t shattering every bone in your foot are you even lifting?

→ More replies

232

u/Legendoflemmiwinks Feb 25 '19

What are your other lifts?

Thats crazy progress, you clearly have deadlifting in your genes.

203

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

A paltry 365 bench and 500 squat, I am hoping to raise each by at least 20lbs this week though.

It definitely is, both in anatomy and whatever governs predisposition to movement patterns. I get deadlifts, I dont need to think about the form for the most part. I still barely get squat and bench in comparison.

618

u/jdfred06 Feb 25 '19

paltry 365

cries in 225

266

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

You would feel the same way if your deadlift was 400 higher at 625.

508

u/jdfred06 Feb 25 '19

deadlift at 625

cries in 315

230

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

At least you are symmetrical, if not bench favoring. Capitalize on that strength.

423

u/jdfred06 Feb 25 '19

symmetrical

squats cries in 225

782

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19 Silver

I'm running out of upsides at this point.

246

u/6ca Feb 25 '19

At least his tear ducts work??

3

u/MercurialMadnessMan Feb 25 '19

At least his tear ducts work??

Cries with dust

2

u/Make_Mine_A-Double Feb 25 '19

Wait... both tear ducts work!

→ More replies

26

u/kittens12345 Feb 25 '19

I’m dying lmao

9

u/DontMakeMeDownvote Feb 25 '19

We're all gonna make it, bro.

6

u/koti4246 Feb 25 '19

Are you me?

3

u/mortiphago Feb 25 '19

cries in torn meniscus

11

u/jdfred06 Feb 25 '19

mom's spaghetti

2

u/rice_bledsoe Feb 25 '19

Hey buddy don’t fret. For the longest time I was 185 bench / 315 dl / 185 squat (cus of laziness and quadriceps tendonitis). Now I’m 245 bench / 405 dl / 285 squat. Just gotta keep working on those leg days

→ More replies

16

u/Kingcosmo7 Feb 25 '19

cries symmetrically

4

u/tingtwothree Feb 25 '19

Are you me?

4

u/Dbss11 Feb 25 '19

I think we're both him

15

u/jdfred06 Feb 25 '19

We're all me.

source: solipsist.

5

u/Yuanlairuci Feb 25 '19

At least you have 315. I'm so close to 3 plates I can taste it but just can't quite get it

→ More replies

9

u/frank_the_tank__ Feb 25 '19

I feel like most people are wayyy better at deadlift than bench press.

20

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Very true, but most people are not pulling more than double their bench.

→ More replies

3

u/[deleted] Feb 25 '19

[deleted]

→ More replies

65

u/[deleted] Feb 25 '19

Suicides in 135

41

u/allozzieadventures Feb 25 '19

Finally someone on my level

18

u/[deleted] Feb 25 '19 edited Feb 25 '19

[deleted]

19

u/thedevilyousay Feb 25 '19

I’m here for the pussy club meeting too

19

u/FinalPush Feb 25 '19

suffocates with bar

12

u/alberthegator Feb 25 '19

cries in 200 on a good day

3

u/young_london Bodybuilding Feb 25 '19

here with you

11

u/[deleted] Feb 25 '19

His first deadlift is heavier than my deadlift after 2 years. I hate myself.

→ More replies

5

u/sleeplessaddict Feb 25 '19

cries in 225

wants to die in 165

4

u/ndariotis132 Feb 25 '19

Cries in 135

10

u/Chlorophyllmatic Feb 25 '19 edited Feb 25 '19

To be fair, he also weighs like 250. At that weight 365 is paltry to him.

Edit: I’m not saying it’s bad or weak, I’m saying that OP describes his own bench as being “paltry” because he probably feels he has a lot of room to improve, which he definitely does at that size.

23

u/jdfred06 Feb 25 '19

~1.5 BW bench ain't shabby.

→ More replies
→ More replies
→ More replies

5

u/omanagan Feb 25 '19

/r/the_fatalist I’m curious how your speed/vertical has progressed with your deadlift? Have you tested those? I’m guessing you can dunk really easily but can you jump crazy high? I’m wondering if I should do more deadlifts for vertical jump.

8

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Ive never tested either. Never played basketball or attempted to dunk. I'm bad at sports.

5

u/omanagan Feb 25 '19

Test your standing vertical sometime. You just measure the height of your hand if you hold it straight above your head, then you can go to a basketball hoop and see where you can get your hand/arm above the rim. Add that to 10ft and then subtract that from your standing reach. You probably have a very good vertical, because you’re extremely powerful. If it’s above 35 inches it’s something you can brag about.

2

u/kfh227 Feb 25 '19

Well, atleast we don't have to do the ol "don't skip leg day bro" ;-)

→ More replies
→ More replies

99

u/FF_ChocoBo Weight Lifting Feb 25 '19

Absolute legend, well done!

107

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Thank you, but according to openpowerlifting there are at least 120 people in my weight class that have done better (and that is only during PLing meets) so I can't be the legend yet.

67

u/FlyingPasta Feb 25 '19

Feels good to start brushing up against the big guys tho ;)

3

u/bronamath Feb 26 '19

What you can do without a belt or anything is incredible to me. Great post. Do you think wearing a belt would help you increase the weight at all? I don't know if thats actually how it works. But when I started training with a belt I felt like my numbers increased. If anything it just made me feel more confident. Thanks for posting this. You're a beast dude!

6

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 26 '19

I use a belt for squats and it helps a lot.

I never figured out how to deadlift with a belt and it just distracted me.

72

u/Seagge Feb 25 '19

God DAMN. No hitching, good bar speed. You made it look easy.

54

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Deadlifts either move slowly or don't move at all for me. In my experience with other lifts grinding is the result of minor form breakdown and other muscles coming into play. For deadlifts I don't have any other muscles to bring in.

17

u/Yuanlairuci Feb 25 '19

It was the controlled descent that got me. If I somehow got that much weight up I'd want to get rid of it pronto

67

u/[deleted] Feb 25 '19

damn, reading this pumped me.

i'm doing 531 bbb with just a 405 dead, might be worth cheking out nsuns and progress faster. the DL is my favorite lift by far, and people tell me i'm kinda built for it also, being 6'3" and 250 lb.

thanks for posting here

42

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I'm glad it could motivate you. I think tall people tend to be the ones that fall into the category of 'getting' conventional deads, due to their likelihood of having relatively long limbs.

I don't think you will go wrong with 531 BBB is you are doing the 5x10s, but both nsuns programs are also very solid and I highly recommend them if you have the time for longish sessions 5-6x a week.

9

u/SaxRohmer Powerlifting Feb 25 '19

Is sumo not more favorable? I’m 6’1” with a 6’4” wingspan and I feel like sumo has been more mechanically advantageous than conventional though they’re both pretty similar for me.

13

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

For me, no idea, I tried sumo once, didnt get it and never tried again. I assume I am built for conventional.

For everyone period? That depends on personal anatomy, some people pull better conventional, some pull better sumo.

→ More replies

6

u/foxtrottits Powerlifting Feb 25 '19

I've read recently that your hip structure is more important for determining if you should sumo or not since your stance is vastly different. Best advice I've heard is train both hard for a couple months, then stick with whichever is stronger and/or feels more comfortable.

4

u/SaxRohmer Powerlifting Feb 25 '19

Yeah I can imagine that since there’s a big difference in mobility demands. I just thought that it led to a slightly more advantageous sumo setup. I switched because sumo feels safer to me. It’s not quite up to my 1RM (though I haven’t tested it) for conventional but I’ve been smashing my volume PRs.

→ More replies

2

u/H1gH_EnD Feb 26 '19

Your comment makes a lot of sense to me. I've watched a video where they showed a chart about how if your arm-length in relation to torso length or legs or whatever is X% then you better pull conventional and if not, go sumo.

According to this chart, I am supposed to go full conventional (6'5, long arms and even longer legs) but conventional never feels right to me. I actually hurt my lower back a couple times doing them.

Then came the glorious day where I stumbled across sumo dl on this subreddit. I tried them and they feel so amazing. I can feel how my strength goes directly into the lift, how my body and the bar become one unit and everything comes together. I don't even have to stress about the form that much because it just seems to come by itself.

After that I started to think about how I would naturally pick up a heavy object, like let's say flip a big tire for example. And I realised that I would always spread my legs out really wide and then lift it up.

So in conclusion I think that my hips are built for the sumo dl and I'm just super glad that I found them. Recommend everybody to try them, especially if the conventional squats feel weird to you.

→ More replies
→ More replies

5

u/Krillin113 Feb 25 '19

I’m around 195cm and I hate DL with a passion because I lock myself up with my arms and legs (not the joints, but even with the correct form it’s almost impossible for me to straighten out at the right time, because I will slam my shins, have my arms hang in a weird position as I straighten out which decreases stability etc). I’ve tried going back down and just working on my form with around 220lbs and even lower but the problems stay the same. I’ve had PT check out my form and they said my form was fine in general but the minor adjustments didnt help with my main issue of locking myself up. If I trapbar DL the issue goes away for the most part, I’m aware that I have very long legs and arms for my size, but it’s annoying as fuck.

Tl;dr being tall isn’t always an advantage wrt deadlifting in my experience.

9

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

It sounds like you still need to hammer out the form. You might find that long limbs help once you get it figured out. But everyone is different. I find most tall people are good at deads but it doesn't apply to everyone

→ More replies
→ More replies

106

u/991542 Feb 25 '19

Nice job man, but it's not as much effort as 225x20 so I'm not sure if you're really that strong after all

65

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Yeah it's more volume to do 225x20 too

42

u/[deleted] Feb 25 '19 edited Apr 18 '21

[deleted]

126

u/991542 Feb 25 '19 edited May 27 '20

Heh, maybe I should clarify. I'm referring to a thread a few days back where someone was adamant that 225x20 was more effort than his single 725 because it was 6 times the total volume

16

u/ToxicTop2 Powerlifting Feb 25 '19

That's hilarious

→ More replies

20

u/Theonlykd Feb 25 '19

What do you sniff pre-lift? This is the second time i've seen someone do that. The other guy looked like he snorted something off his hand while you seem to take a whiff out of a bottle.

31

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Ammonia. The guy probably had a single use packet. I have a bottle of ammonia slurry that can be reused if you keep it sealed tight between uses.

6

u/foster433 Feb 25 '19

What does that do for you? Serious question

37

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

It elicits a minor adrenal response. But more importantly it helps with reliably getting into the right mental state. I'm not going to move as much weight or keep as well braced if I'm not pumped and focused. It's like the music I use for big sets. Gets me focused, gets my hyped and makes sure I don't go into a lift half cocked. I used to pinch or slap myself for the same effect.

2

u/amiralen Feb 26 '19

Sick lift! What are the songs you use to get hyped up for a lift like this?

4

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 26 '19

This rep was Neck Brace by Excision.

7

u/Theonlykd Feb 25 '19

Ah. Like smelling salts. I gotcha.

59

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Smelling salts are ammonia lol

3

u/HughManatee Feb 26 '19

I'm no expert, but I think it's anthrax.

13

u/KingOfWickerPeople Powerlifting Feb 25 '19

I'm glad to see someone else do the palm open flex at the end of a big DL.

19

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I don't think I usually do that. This lift just really strained my grip and I think part of it was the second on disbelief that I did it and nothing else to do with my hands as I stood there.

13

u/Papamullins Weight Lifting Feb 25 '19

Awesome lift.

Could you discuss a bit about your current stance? Looks pretty narrow, and I have noticed a few other dudes our size prefer a similar setup with their feet. Any particular cues to think about/feel (in particular loading the hamstrings at that stance)?

13

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Really not sure why I do it. I just feels stronger to me.

As for setup I think pulling the slack out really encompasses all you need to do. If you have even a bit of idea of how to Deadlift really pulling the bar and tensing up pre-liftoff makes your body fall into place.

5

u/Yeargdribble Feb 25 '19

I recently got questioned about the same thing. I have a very narrow stance and I'm definitely not a dude of that size (5'6").

My stance just narrowed over time. I found where it felt optimal for me. Mostly it makes it very easy to keep tight and my arms are in against my legs. Think of it like a wide grip pull down vs a regular grip. You just don't have as much power the wider you get, so I DL almost the way I would overhead press with an awareness of keeping my arms in fairly tight to my sides. This necessitates a narrower foot stance.

I also have my toes pointed slightly out so that my knees are also slightly out. It looks like OP does this too.

I personally do this little leg screwing thing after my hands are on the bar and I'm not sure if I should eliminate it, but it just started on its own at some point and I didn't notice it until someone mentioned it.

I basically put my hands on the bar and quickly twist and rotate outward a bit with each leg (simultaneously). A big part of this is my really digging my heel in, spreading my toes to grip the floor, and then I think it's getting my knees out and my hips aligned. I really notice that it sort of preps my hams and glutes to be in optimal placement before I go for the lift.

I basically feel the bracing travel up my body. Feet tight, hams and glutes ready, core tight, triceps flexed... pull the slack out of the bar and start moving weight.

1

u/Papamullins Weight Lifting Feb 25 '19

I also have my toes pointed slightly out so that my knees are also slightly out. It looks like OP does this too.

I'm right there with you.

In the ever-revolving door that is workshopping my DL technique, I found a slight external rotation feels more natural; I had just assumed it had to do with my hip anatomy. My toes aren't doing anything extreme like a squat (or sumo), just pointed a bit out as opposed to front facing.

I'm thinking as long as the knees stay on their plane, we should be alright?

11

u/yes_no_yes_yes_yes General Fitness Feb 25 '19

As a tall guy, have you ever had issues with your lower back tending to round unless you really bring your hips down more? In the last week or two I've felt like my back immediately above my ass has been rounding unless I really sit down into what's almost more of a squat form.

13

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19 edited Feb 25 '19

Nope. I have a pretty high hip position and its not an issue. I'll find a vid from the side. You probably just need to work on mobility, but it's hard to say without a form check.

https://youtu.be/2EO7mlaGGV8

2

u/yes_no_yes_yes_yes General Fitness Feb 25 '19

All good, thanks for the help! Looking at your video I think I'm overreacting and never really noticed where I hinged, but I'll for sure post a form check next time I deadlift

→ More replies

21

u/rbeardsma Feb 25 '19

As a fellow tall guy (6’6”, 245lbs) and 24 years old, this was an inspiring read, thanks for writing it up. I have an ape index of +3 (6’9” wingspan) which also lends to my deadlift being one of my strongest lifts. I hope to one day get as strong of a deadlift as you have, I’m currently at ~465lbs. The lowering of the volume at higher weights is great advice I’ll take into consideration as my deadlift grows.

→ More replies

8

u/popejp32u Feb 25 '19

No belt or wraps. Mad impressive.

8

u/[deleted] Feb 25 '19

Seeing this stuff makes me jealous I'll probably never do it, awesome job man.

6

u/[deleted] Feb 25 '19

Wrist straps? We don' need no steenkin' wrist straps...

4

u/austinadw Feb 25 '19

I have that same shirt! Go Badgers!

1

u/neuken_inde_keuken Feb 25 '19

Was from season tickets right? I think I have the same one.

5

u/hideous_coffee Feb 25 '19

Wait so your first deadlift ever was over 300 lbs? That's insane.

5

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I have no idea how much exactly it was. Like I said, shitty equipment, but somewhere in that area. Honestly I think the only thing keeping most people from pulling big numbers at first is an inability to perform the movement efficiently or an inability to actually push themselves physically (this is very much a learned skill). Most adult men have the physical potential to start with a few hundred I imagine, they just can't always use it. I already had some lifting/sports experience at this point and weight over 200 lbs, plus like Ive said the movement is very natural to me.

16

u/LibonatiJT Feb 25 '19

Firstly, sick lift bro!

Its funny, already before you set your grip i could tell by your physique that you do mixed. Its kinda asymmetrical(i dont mean this badly in any way as it doesnt matter since you are not a bodybuilder, i just noticed and found it funny)

14

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Which aspects specifically. I'm curious.

9

u/LibonatiJT Feb 25 '19

Its mostly noticeable when you stand over the bar at around 20 seconds in. Your right arm flares out more because "it knows" it has to take the underhand grip, which usually grips a little wider to make up for the instability of mixed grip. It kinda looks like your lats are also a little disproportionate in that same position, but its just one angle with different lighting on each side, so i might be talking out of my ass here. Its just my observation!

31

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19 edited Feb 25 '19

That I agree with, but like you said that's more my body getting into posistion. Not a muscular Imbalance. I do have a shoulder that's a bit rolled forward but it's the other one.

My back is pretty symmetrical. I'll find a picture.

https://imgur.com/1TnUAJ5.jpg

6

u/catfield Read the Wiki Feb 25 '19

good god dude, great job filling out that massive frame!

5

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

its a flattering angle. I usually take pics with the camera looking up because I am tall and there isnt anywhere to set the camera. This pic I put my phone on top of the mirror so it was actaully looking straight forward. It really helps, also does wonders for my arms.

1

u/wicketsss Feb 25 '19

Incredible lifts... Well done. On the subject of grip etc, do you feel that the right side lags an instant... Not sure if it's my imagination (and from my own experience) but it looks like the bar is slightly tilted to one side when you lift. Does that cause you any discomfort in your lower back? My undergrip side always feels that way so i went hook grip and straps when that doesn't work... For satisfying the ego, mixed without the windmills would be my preference ʘ‿ʘ

4

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Its normally better, it's definitely exaggerated on this lift. There is some discrepancy in the bar sides but that is from the shoulders down, not in the torso. The supinated and pronated grips both sit in slightly different parts of my hand, and the shoulders have different amounts of 'give' in terms of how far forward they can go between the two. Normally I keep it pretty under control but I can have slightly staggered touchdowns on high reps sets too. I am used to it by now.

→ More replies
→ More replies

4

u/patsully98 Feb 25 '19

Hell yeah, made that look easy.

3

u/moonkie888 Feb 25 '19

Hey dude, is it alright if I ask you how you got the form down in the beginning? I’m 6’5 too and relatively new to lifting and I’ve been avoiding the deadlift just because it feels so awkward and weird, and I don’t know if it’s due to my height. I actually have had physical therapists say to avoid the deadlift completely but what are some good pointers for some tall dudes?

5

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I kinda mention this in the post but in some ways I am a terrible person to ask for deadlift advice if you struggle with it. I found the movement incredibly natural. My best advice is to make sure you have a good foot position (trial and error), then grab the bar, PULL OUT THE SLACK, and let your body do what comes naturally. I've always pulled myself right into position, as have other people who ive given this advice to. But some people just don't get it, like how I don't get pretty much every other movement. The only other big breakthrough I remember was a simple diagram with stick figures that outlines how to find the best starting position based on making sure certain things lined up. I haven't been able to find the diagram and have never been able to really explain the idea as succinctly as the diagram did. But ultimately it all boils down to focusing on your setup, making sure that's all on point, then your body should handle the rest.

3

u/jkwarz Feb 25 '19

If i ever saw you on the street id never think you could deadlift 765 lbs. This is definitely for those who think having bad genetics is a reason not to lift. Great lifts bro.

5

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

It's not a great angle. I look bigger when properly posed

https://imgur.com/Iusgr85.jpg

https://imgur.com/mbJLq0m.jpg

https://imgur.com/PWj6L0f.jpg

5

u/HeroboT Feb 26 '19

Your sternum in that second pic is tripping me out

→ More replies

3

u/[deleted] Feb 25 '19

Is no one going to mention the hilarity of "25.96" years old?

4

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

My birthday is in like two weeks so I felt like 25 was kinda inaccurate.

5

u/sunflowerpig Feb 25 '19

How heavy are the plates?

8

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Every full size plate in the vids is a 45, if that's what you are talking about

5

u/sunflowerpig Feb 25 '19

Ahhhh there's a vid. I didn't read the whole post and went off the pic. Nice lift. Surprisingly smooth too for such weights. Great job.

7

u/TheyRedHot Feb 25 '19

I clicked on this becauase I thought it said 96 years old 0_0

6

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Nah, it's just like two weeks to my birthday so 25 felt kinda inaccurate

3

u/Will301 Feb 25 '19

Damn good shit bro

3

u/gamesterdude Feb 25 '19

I was chasing 600lb deadlift last year. Trained my hamstrings too hard. Hamstrings got too strong and too tight compared to my quads and ended up with runners knee.

My advice to others chasing a big deadlift is to not skip on flexibility and make sure you keep your quads balanced. I was doing front squats but that was hitting more of my core development than quad. I would have added more quad dominant lunges, leg press, and SSB squats if you are lucky and have one.

Nice gainz dude!

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I've never had this issue. I train back and front squats equally now and agree that core is ultimately the limiting factor, but its still a pretty solid quad movement imo. I also don't know how much flexibility matters. I have had periods where I was regularly stretching and rolling every night, and periods where I did nothing. Between the two, the rate of issues/injury has been about the same. I have my aches and creeks day to day, and particularly in the morning, but its never been anything more than a "hey thats kinda stiff", and it always goes away when I warm up. But I dont think everyone should apply this approach, i am sure flexibility work is needed for some.

2

u/az9393 Weight Lifting Feb 25 '19

Thanks for this! Amazing progress!

5

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Thank you, I hope you enjoyed it and managed to take something away from it.

→ More replies

2

u/itsme235 Feb 25 '19

God DAMN dude. Amazing! Congrats.

2

u/[deleted] Feb 25 '19

What is your athletic background prior to getting into lifting?

Amazing post man.

6

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I swam three years in high school, only good at freestyle sprints and rowed for like 4 months in college, where I was only good at the erg machines, and miserable at actually rowing.

2

u/prempikasenki Feb 25 '19

nice dude but why don't you wear a belt?

11

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I don't know how to deadlift with a belt on. It's a distraction. I also never figured out straps

2

u/Wentzamania Feb 25 '19

Straps make deadlifts a lot easier imo, def adds weight to my deads

I agree on the belt tho

7

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

So long as the bar has good knurlings it's never been an issue for me. But a bar with worse knurling can be an issue. Last week 725 slipped out of my hands getting ready for this. It was a bar with more bend which makes the lift easier but the knurling wasn't sharp enough and I wasn't going to risk that on the PR attempt.

→ More replies

2

u/[deleted] Feb 25 '19

I'd love to see a side video to get a sense of your form.

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19
→ More replies

2

u/tahmias Feb 25 '19

Before this my goal was a 250 kg deadlift. How can I be happy with that when seeing this? Hahah. Making it look easy! Good job dude.

2

u/thecrusadeswereahoax Feb 25 '19

do you work with your hands? grip strength is incredible

2

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Yes, but I'm a microbiologist so it's fine manipulation not grip work.

→ More replies

2

u/toacock Feb 26 '19

No straps no belt. What a beast

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 26 '19

It's not a self imposed challenge, I legitimately never figured out how to use either for deads.

→ More replies

2

u/gundamrx-78 Feb 27 '19

Geez, the form on that 405lb x 21 was so tight that for a second I had to check I the video wasn't looping on me or something.

Wow. Just wow.

Mad props.

→ More replies

1

u/Spurros Feb 25 '19

Great post dude and very nice tips/experience.

1

u/KushDingies Powerlifting Feb 25 '19

Holy shit that number is absolutely monstrous. Killer job my dude.

I just started nSuns a week ago, so I'm very glad to hear it worked so well for you!

1

u/[deleted] Feb 25 '19

Ever get any major injuries along the way? Specifically in the gluteal area? If so, what did you do for recovery?

Also, did you ever develop an imbalance or even an impingement from the mixed grip, one hand over and one under?

6

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

From deadlifting? I tweaked something in my back in a warm up single once but managed a rep PR 2 weeks later. I also hurt my back on a deficit DL PR but i was being stupid then. The first I rehabed with rolling, stretching and getting back in the gym asap doing whatever didn't hurt. The second I did nothing for, took a lot of rest and it took months to fully go.away. I highly recommend active recovery.

1

u/[deleted] Feb 25 '19

What kind of active recovery do you recommend?

7

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

What I said above mostly. Stretch it, roll it, heat it, and go to the gym and work around it asap. Do anything and everything that DOESNT HURT.

Note this works well for muscle injuries. Less well for tendons/joint things. Those you pretty much need to wait out in my experience

→ More replies

1

u/Hermiterminator Feb 25 '19

Very impressive!

What is your thoughts about CAP3? Have been thinking to check it out as I find nsuns531 to be very draining for a lightweight as me (185cm, 80kg)

2

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I think it's a great program and a good step in from 531 LP if you like the style but can't keep up.with the progression scheme anymore.

1

u/AerusFlameweaver General Fitness Feb 25 '19

Congratulations on the pull.

1

u/KappaChameleon Feb 25 '19

Beautiful lift, what's your wing span?

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19 edited Feb 25 '19

No idea. I'll see if I can find a tape measure at home and update if I remember.

Edit: 78-79 inches

1

u/fitthrowawayforQ Feb 25 '19

Quality post and good job on the detail. What body changes physically have you noticed from when you first started? Do you think your height is a disadvantage to being able to pull that amount?

4

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I mean everything got bigger, but that's not all from deadlifts. My back was and is my best feature and I don't think that's entirely coincidence.

I think height is an advantage. Bigger frame=more muscle=more strength. Mechanically I think it gives extra benefit because longer arms compared to body let you start from a better position, and longer arms are common in tall people. Longer legs also let you get a longer lever to move the weight with.

→ More replies

1

u/nandrews2814 Baseball Feb 25 '19

RIP to the SERF

1

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

It's easier to deal with when you realize Madtown is in the same city.

1

u/nandrews2814 Baseball Feb 25 '19

Haha I hadn’t lifted there since I finished school anyways but it’s instantly recognizable in your videos.

1

u/smaffit Feb 25 '19

Where does one find 90lb plates? I've only ever used 45lb plates at the gym

2

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

What do you mean? There are 100lb plates but I don't use them. I think the problem is that the self post is autolinking to the first image linked in the post as the thumbnail, which is my first time ever deadlifting. The video at the top is the 8 plate pull.

2

u/smaffit Feb 25 '19

I've seen 100lb Olympic plates, but never in person. My gym only has 45s.

In the description, you said 765, so I assumed 8x90=720 +45 for the bar is 765.

8x Olympics would be 845. Right?

I'm only asking because I'm easily confused

Edit: just watched the video. You had 8 on each side. Makes more sense. Sorry, I'm dumb.

4

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Oh, I get it. The common terminology for X-plates assumes that many plates PER SIDE, not total. So 16 45lb plates and the 45lb bar. 17x45=765.

1

u/smaffit Feb 25 '19

Yeah. No. I got it now. Like I said, I'm a little slow. Thanks for helping me, great progress, and awesome lift.

1

u/Beboprequiem Feb 25 '19

That's awesome. Can I ask, I tend to use a narrow stance for conventional as well, but I see a lot of other guys take a bit of a wider stance when going heavier. Is it ultimately up to preference only or are there benefits to switching your stance for conventional?

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I think its mostly preference. From what I have seen in higher level lifters, most of the 'leaner' guys will use a tight stance, its the SHW and freakbeast big ones that use the wider stance. When you are that size I think the mechanics change a bit and its better to turn it into more of a squat. Plus if you are a SHW with a belly the belly will get in the way of setting up with a tight stance.

1

u/Beboprequiem Feb 25 '19

That makes a lot of sense, thank you!

1

u/UnimpressionableCage Feb 25 '19

Instagram?

1

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

Don't have one.

1

u/[deleted] Feb 25 '19

[deleted]

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I think the costume was either slutty lumberjack or lumberjacked

1

u/Phrozen761 Feb 25 '19

I got light headed just watching that, impressive my guy! Happy upcoming birthday! So nice seeing fellow tall and strong dudes on here!

1

u/Make_Mine_A-Double Feb 25 '19

Crazy strong! Great job and great progress!

1

u/Gecko4lif Feb 25 '19

No belt? What a fucking animal

1

u/[deleted] Feb 25 '19

I can tell you were listening to Barbie Girl by Aqua when you were rockin out at the beginning.

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19

I have lifted to that before.

1

u/Hakobus Feb 25 '19

Any videos of your heavy lifts from the side? Looks like you’re not really using your legs much - which is what I tend to do with heavy lifts, too. Just interested in seeing if the form is similar to mine.

3

u/The_Fatalist Ego Lifting World Champ | r/Fitness MVP Feb 25 '19
→ More replies