Want to DEADLIFT 600lb? Here's a FREE PROGRAM!
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- เผยแพร่เมื่อ 9 ก.พ. 2025
- The deadlift might be the most fun lift to max out on, but if you are stuck deadlifting less than 135lb 16-year-olds, you may be getting discouraged! Fear not, my friends, I have the solution. This deadlift program structure will give you all the information you need to build your strongest deadlift ever!
Coaching inquiries:
Email: jonah.johnson763@gmail.com
Connect with me:
Discord: / discord
0:00 Time for a Super Saiyan Deadlift!
0:23 Who is this program for?
1:25 Sumo vs Conventional
3:39 How many times a week should you deadlift?
6:17 Primary deadlift programming
8:44 Secondary Deadlift accessories
13:52 Secondary deadlift programming
15:00 Supplemental movements
18:25 Example Micro cycle
19:38 make it your OWN!
What's your favorite deadlift accessory?
Let me know too
Pendley Row
Hater row, deficit controlled eccentric deadlift
@eugene-Daddy I'm a big fan of the deficit Deadlift! You gotta educate me on the hater row tho!
@@BlackBearBarbell exercise by garage strength u can search up hater row by garage strength
At 56 high volume doesn't work for me. This past January I decided to push deadlifts. My max at the time was 405. About a month ago I pulled 500 which was my goal for this year! Deads were done once a week with 1 heavy rep (not a max) followed by 1 set of 5. That's it! I deadlifted today. My heavy rep was 455 and the workout was 415X5, it was too easy. Next week will be 460X1 and 420X5. Everyone responds differently and you need to find what works for you. I believe in doing the minimum work that stimulates progress. Doing more than that is using up recovery that could be better spent another way. Next I'll shoot for 550, then after that 600. I am sure it will take a while. Going from 500 to 600 will take longer than 405 to 500!
I'm right there with you! Progress should always be the goal, and if you progress with less, you're winning!
Ok now what roids are you on? No 56 year old is that strong and is deadlifting 500 lbs gear free
@daniellovesosrs Really? A 500 pound deadlift is nothing special, no roids needed. Many people who start training even in their 60's can hit that. If you have the diligence to train, it is attainable. Without perseverance, forget about it.
@@LastChanceKnives youre 100% out out of touch here. Most people cant do a 500 lbs DL, specially at 56.
@@daniellovesosrs Just because most people can't do it, that doesn't mean you have to be on steroids to do it!
For me, best accessory by far is beltless good mornings for 3-6 reps, same stance and shoes as comp DL. A Vietnam vet taught me these 45 yrs ago, DL went up 30 lbs after the 1st 6 wks I did them.
Oh this completely slipped my mind! I love the good morning! Super solid exercise, especially on an SSB.
i like how you commentate over organized slides of information, really good video formatting
Thanks for that comment! Really enjoy making these types of videos.
Just found your channel -- great stuff!
Welcome to the channel! Glad to have you 💪
Imma try this!
Let me know if you have any questions about it!
I was deadlifting without bracing and kinda hurt myself. Now I'm here!
Hopefully you heal up quickly!
Yo, ABSOLUTELY FANTASTIC CONTENT, bruh, I freaking LOVE IT!
Thanks for the kind words!
This is very useful to me and thank you so much for your effort making this video.
I'm glad you found some value! Let me know if you have any questions, keeping working hard 💪
I did ph3 first to get to 450 . Now doing bullmastiff week 15 and your right , its one primary deadlift abd second deadlift accessory
Hope you find great success with Bullmastiff! I really enjoyed it.
I remember the first time I deadlifted 600 is when I learned how to take a week off 😆. My 3 week cycle was 455 5x5, 495 3x3, 545 3x1, week off. Max
That deload/week of before a big max test does wonders! Feel like superman coming back to the gym.
I can pull 135kg maybe rpe 7 but I try to pull 140kg. It didn't even move from the floor, what should I try to focus on right now. Im so downbad to pull 3 plates sumo 😢😢
I would say first and foremost to be honest with your abilities! If you can't get 140kg off the floor, you probably aren't pulling 135kg at an RPE 7. You have to disconnect from the number, start to enjoy the process. Every time you go in to deadlift, and you miss 3 plates, it's a failure, unless your goal with the training day was to get a bit better at the deadlift. If the underlying goal is improvement and not concrete numbers, you will find that you achieve the number faster than you thought possible.
Can you get us a 600 lbs bench free program next. Thanks!
I've got great news for you, I have one! Check out the channel, it's right there ready for you 👍
damnn i just want a 500lb dl first lol.. will test my 1rm maxes sometime in Nov...
First step to deadlifting 600lb is deadlifting 500lb 😂 keep pushing, you'll get there!
im a 6ft8 tall lad and my deadlift is close to horizontal lmao bec of my long as legs. Ive been doing trap bar deadlifts bec the left part of my lowerback was getting slightly painfull when deadlifting. Whenever i go heavy and i think its bec of the straps i feel like i cannot get enough tension, what do you suggest i do to get my body tight bec thats the reason i start using my lowerback. whenever i dont use straps like 10kgs lighter and make my arms long when i stand and brace and then descend to grab the bar, thats when i have 0 issues at all and the weight flies through the roof. like i have the strength to deadlift 225kg but i simply cannot get tight when using straps, the only reason i start using straps is bec my grip starts lacking.
Alright, we have a few things to address here! First, do you need to use straps? It sounds like your deadlift is going well without straps, but your grip starts to get in the way. You could always add some grip training to try and bring your grip in line with your overall deadlift strength. This is a great solution if you want to compete, because you aren't allowed straps in comp! If you are set on using straps, I may try a different brand or even try Versa Grips. I have found that shorter straps allow me to mimic my strapless deadlift set up a bit better, so this could be a solution to your lack of tension problem! Good luck!
@@BlackBearBarbell setting up the straps like the classic ones that you wrap around the bar, when i do that i cant get things tight like how i do when i start standing with no straps. With straps i cant get my lower back in the correct position or get tight. And yeah my grip is not strong enough it seems
@@Tom_The_GCT I would look into Versa Grips or figure 8 straps! Those might allow you to create better leverage. Also add in some grip training 💪
I am in India and want to compete next year in senior 2 category but can't find how to get a foot in the door
I'm not very familiar with competitions in India, but I would imagine trying to find the IPF affiliate in your region would be the best place to start 👍
Take powerlifting India membership
What should i do if i find myself hitching alot on the really really heavy shit?
Could be any number of things, but usually hitching indicates that your back isn't strong enough for the load you are putting on it! You should also make sure you're technically sound with the lift cause sometimes a "bad" starting position can get you into trouble further down the line in the lift
@@BlackBearBarbell honestly i just started training deadlift 10 months ago started with a cut when i was weak dunno why i did that but had a 2.8 bw deadlift idk if that means im advanced or intermediate but my bracing and form are always good but my back is always lit up from the heavy weight not sure what that can mean
@@BlackBearBarbell well see if i hitch the next time i max out its been a while but i meant to say i hitched often when i first started
@@BlackBearBarbell could u tell me what u mean by technically sound please
@@nicktheyoutuberxoff I wouldn't worry too much about your back being fatigued, it is a back exercise at the end of the day!
How much does the mullet add to your deadlift PR?
The mullet adds +5 strength, so that probably means 10-15kg 😂😂
how long is the program?
It can be as long as you want it to be! I give you one sample micro cycle (1 week or training) that you can repeat to your hearts content!
@@BlackBearBarbell Do you increase the weight used weekly or use the same weight for a certain amount of time?
Sure maybe sumo is allowed in competition and lets you lift more weight. But conventional is morally superior
I was waiting for this comment! Thanks for breaking the seal 😂😂
Yeah that evil sumo deadlift, always smashing babies and stealing wallets.
@@ThaStonedGardner 😂😂😂
Hehe id like to suggest zercher squats for the baddest of asses
You're like the 10th person to recommend them to me, I'll have to give them a shot!
@@BlackBearBarbell dont do them in the rack, deadlift it off the floor and then get ur arms under the bar and then go up. Its additional swag points
I just cant deadlift, always back pain
I don't know if this video is for you then!