Help me get to a 405 deadlift by the end of the year

[thedreamthief]

One of my goals for this year was to get a 405 deadlift.
Most I have ever done was 365 for a single.
I had to drop the weight a little and am currently at 335 for 5.

Training:
Madcow 5X5. I DL conventional every week.

No AAS. Only chalk and belt.

Training Supps:
Redblast, Beta-alanine, PureCEE

Diet:
This complicates things. I am currently cutting. BF is very, very high and need to get that down. That is priority #1. Diet has been tight, averaging ~2100 cals/day.
I am 5'7" 190LBS.

So, my questions are:

1) Is this feasible?
2) What needs to be changed up in my training to achieve this, if anything?

Thanks.

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[G-REX]

In order to help, we're going to need more information. What type of training have you been doing to get where you currently are? Any type of injury or condition that has to be worked around? How consistent is your diet, training and sleep? How are you built (arm length, leg length, torso, etc..)? When performing the deadlift, where do you fail? And for that matter, do you pull sumo or conventional? What type of equipment do you have access to? These are just a couple to start.

With all that above in mind, there really isn't any reason you shouldn't be able to pull 405 by the end of the year, as long as you are willing to put the work in and stick to a plan. As far as the cutting thing goes, the deadlift is probably the only one of the big three(squat, bench, deadlift) that can actually get better at lighter bodyweights.

[RagingBull666]

G, would my midwest deadlift routine be good for a newbie. You've said it's great for hypertrophy and it doesn't have max weight in hands. Could it be worked to this kids advantage? SS, RB

[G-REX]

Hard to say RB. Without the pertinent information, there's no way to try and analyze what needs to happen in order for thief to reach his goal. My first instinct is to say that it probably wouldn't work for a couple of reasons. The midwest routine has a lot of volume in it and a lot of conventional pulling to boot. That type of training puts a heavy stress on the body, stress that would be hard to recover from without the aid of drugs. The other reason I'd be inclined to stay away from it is that he's on a low calorie, cutting diet; not the ideal for a system that requires optimum recovery. The midwest would be good for someone who's accustomed to pulling, is on shit, doesn't have any caloric restrictions and is looking to put some size on while not being overly concerned with maximum weights. Perfect for an off-season powerlifter or bodybuilder. I think it can work for the right individual, just don't think Mr. Dreamthief happens to be that individual.

[RagingBull666]

Very good points G. This is the reason why we ALL come to you for advice!! I am a Padawan!! SS, RB

[get456]

Originally Posted by RagingBull666

G, would my midwest deadlift routine be good for a newbie. You've said it's great for hypertrophy and it doesn't have max weight in hands. Could it be worked to this kids advantage? SS, RB

where is this routine hiding? Based on G-Rex's response sounds like it may work well for me...

Im in the last week of my HST cycle now and have murdered all my maxes so I would be open to changing things up and doing more PL work.

[RagingBull666]

It's hiding on my computer!!

[thedreamthief]

Originally Posted by RagingBull666

G, would my midwest deadlift routine be good for a newbie. You've said it's great for hypertrophy and it doesn't have max weight in hands. Could it be worked to this kids advantage? SS, RB

LOL at me being a kid I'm 35 Yes, I am still a newbie in terms of training, in sense. Been doing it seriously for about 2.5 years.

Originally Posted by G-REX

In order to help, we're going to need more information. What type of training have you been doing to get where you currently are? Any type of injury or condition that has to be worked around? How consistent is your diet, training and sleep? How are you built (arm length, leg length, torso, etc..)? When performing the deadlift, where do you fail? And for that matter, do you pull sumo or conventional? What type of equipment do you have access to? These are just a couple to start.

With all that above in mind, there really isn't any reason you shouldn't be able to pull 405 by the end of the year, as long as you are willing to put the work in and stick to a plan. As far as the cutting thing goes, the deadlift is probably the only one of the big three(squat, bench, deadlift) that can actually get better at lighter bodyweights.

I've been pretty pretty exclusive on the 5x5 to get where I am at.
No injuries to hold me back.

Diet is tight. Doing a CKD diet. 0 carbs (except from veggies and nuts). Good fats. 1 cheat meal a week on Saturday nights.

Training is back on schedule, 3 days a week. Starting to add in low-intensity cardio for the weight loss.
Was very inconsistent for a few weeks due to some family stuff.

Sleep is ok. Could be better, but usually get about 6-7 hours a night. About 9-10 hours on weekends.

I pull conventional, but am willing to learn sumo if needed.
I tend to fail once the weight is a few inches off the ground.

I am fairly proportional. Stocky in nature. 5'7". I think I am better built for deadlifting than squats.
Shirt sleeve length about 34"
Shirt neck size about 17"
Pants length about 30"
Waist about 36"-38"

The gym I go to is an LA Fitness. They do have a power rack (which I use quite a bit) and shitty squat racks (which I don't use because they are too high). Full DBs and barbells. Hammer strength and machines too.

[RagingBull666]

Is LA Fitness going to let you deadlift? Most that I know of have banned it from the gym.

[thedreamthief]

Originally Posted by RagingBull666

Is LA Fitness going to let you deadlift? Most that I know of have banned it from the gym.

I do it every week and they have not said anything to me. Been there about 1.5 years.
There's others there that dead too.

[KKAZ]

The madcow 5x5 workout is wonderful, but maybe its time for a change. Things tend to get stagnant after a while.
Why not take a 2 week rest from deads and map out a 10 week plan to nail 405 by the last week of december.You say 365 is about where your at. Maybe drop back down to 315,and go up incrementally with 5-10 lb increases per week.With reps higher of course to begin with.
???

[KKAZ]

And if starts feeling like its impossible: EAT!. You may have to temporarily sacrifice to get your DL goal.But cross that bridge when you get to it.

[Evidence]

What kind of training are you doing currently with strengthing your posterior chain? Are you squatting and doing good mornings and/or hypers/reverse hyper at all? Seems like using prinicples from the conjugate method, (which i attached a link to on the board) can really help you here since a total is your main goal. A lot of times Louie's guys at westside will get stronger in the pull, by not pulling. Not always, but have concentrated on some guys squat more and that actually got their pulls to go up. (I don't train at westside nor am i saying that is what they always do). I say this becasue you said you pull conventional every week. Maybe look at getting stronger in other areas might make that bar just fly off the floor if it's something that is different to you.

JoeD is a member on this board who has trained at westside barbell this summer. BigDamnRay , RagingBull, G-Rex and GFH to name a few all compete at a good level. I'm sure with the use of these resources you can develop one hell of a program. Use these guys and I wish you luck in your goals here. You can always go to westside barbells website and submit a question or call Louie himself.

[G-REX]

Couple of things stick out. If you're missing comong off the floor, your quads, hamstrings and low back need more work. As Ev said, it sounds like you need more work on the posterior chain. Strong pullers are strong from the back, the hamstrings, glutes, low and upper back, even the calves.

KKaz has the right idea as well, you've probably done about all you can do with a 5x5 and need a change. One thing I've come to realize, it's very hard if you're not "on" and using a clean diet to pull conventional every week. Even on drugs, your cns will get burned out very quick doing heavy conventional pulls every week. You probably just need to pull 2 weeks in a row, then shut it down for a week and do something different that day.

I've got to get to breakfeast and hit the gym right now, so more later.

[ILIEKFUDE]

As you lose fat/weight - yr leverage for the deadlift is almost certainly gona change for the better.
So you have that going for you. Of all the lifts, losing weight seems to HELP the deadlift. Also, you are #1: dieting and #2: natural - so make sure you dont overtrain as yr body is in a fragile state.
405 is easilly doable unless you have any serious injuries or medical conditions or physiological defects

I remember when i deadlifted over 400lbs the first time. I was still deadlifting sumo and got a 420 in a golds and thought i was the coolest guy on earth.
Now im around 605 (who knows now - probably 500 lol) i think and deadlifting conventional.

I envy you, lotta good times ahead if you enjoy research and training and learning about lifting.