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(Forum for members to discuss training information)

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  • 3 Post By cause4alarm
  1. #1
    Junior Bodybuilder mistah187's Avatar
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    Default Deadlift competition??
    What's up all! I'm doing a deadlift comp on sept 2. Didn't really plan on it but it came up and I said fuck it. Just lookin for any tips on food to eat or how to load up for some good energy. Also a good warm up routine to hit a max out.

    Right now I'm at 205. I usually hit 225 like 10 times to warm up then 315 like 4 times to 6 times, and then I max out at 500 right now. Is this too much warm up sometimes I feel like its too much to b maxing out.

    On a normal dead lift day I will just stay at 405 for 4 sets of 10-12.

    Thanx for any advice

  2. #2
    Junior Bodybuilder mistah187's Avatar
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    Come on now I kn ow there is some deadlifters in here!

  3. #3
    Amateur Bodybuilder Chi23's Avatar
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    When i ma out myself i like to do a set of 8 at 135 then just add a plate, and do one rep. And repeat until i reach my max. Oh i also stretch before the first set with nothing on the bar doing stiff leg all the way to the floor.

  4. #4
    [][][][]--------[][][][] cause4alarm's Avatar
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    The day of the meet you need to have a cooler and include the following:
    -Gatorade
    -Pedialyte
    -Fig Newtons
    -Water
    -Granola Bars
    -Bananas
    *Things of that nature, high in natural sugars and provide a good source of energy.

    That morning you need to wake up and eat a good breakfast. Something that will provide energy to get your day started and sustain that energy throughout the day. I like to eat at cracker barrel, eggs, bacon and pancakes

    You're training way too many reps here, there is no need to hit a set of 10-12 reps! Never even go as high as 8 reps this close to the meet! This competition is for power, not reps, so you need to train for power. This can be compared to training for a sprint, sprinters don't run 2 miles when they are training for a 200 meter race. Sprinters train for a short, intense burst of energy, similar to a 1 rep power competition.

    You need to be focused on 1 intense, centralized, burst of energy. For you, it's driving your heals into the platform and ripping the bar off the ground. There is a lot more than that involved but it's more a figure of speech.

    Since you're this close to the meet I would set up your routine like this:
    6 weeks out
    2 reps at 70%
    2 reps at 70%
    2 reps at 70%

    5 weeks out
    2 reps at 72%
    2 reps at 79%
    1 rep at 84%

    4 weeks out
    2 reps at 70%
    2 reps at 70%
    2 reps at 70%

    3 weeks out
    1 rep at 80%
    1 rep at 82%
    1 rep at 86%

    2 weeks out
    PULL ONLY YOUR OPENER ONCE!!!! Then go home and rest.

    1 week out
    I never pull the week before the meet, let you body heal and trust me, you will pull like no other the day of the meet!

    ^^^Of course work up to that weight, don't just jump to it. But along the way, don't pull any more than 3 reps, unless on the warm ups. I do something like Ex: 135x10, 225x5, 315x3, 405x2 then right to the "working sets"...

    I like what Chi said about doing stiff leg with just the bar to the ground when warming up, I do this as well and it works. You want to make sure your stretched and warmed up especially before pulling heavy weight.

    Make sure you have a good belt (I use inzer 2 prong 10mm) and you will most likely need the powerlifting federation card which you are competing under, and a singlet. Get you a pair of Converse Chuck Taylors too.

    Let me know if you have anymore questions.
    Last edited by cause4alarm; 08-07-2012 at 03:21 PM.
    mistah187, gadogs83 and R1rider like this.

  5. #5
    Junior Bodybuilder mistah187's Avatar
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    Nice I info guys! This was exactly I was looking for. I wish I had more prep time bit Hey there is always next time.

  6. #6
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    i do the same as chi, start at 135, i do about 5 or 6 reps then immediately go to 225 and hit 4 reps. then add a plate do 2 reps, add a plate do two reps. i get to my working weight then do sets of 2 or 3. i've never maxed out for one rep but i know i'm working with around 80%. at the end of it all i always feel like i have more in the tank. i don't like to go to failure on deads since it is so taxing on your CNS. i wouldn't max out at all until the day of your contest. do speed work with bands, heavy rack pulls, trap bar deadlifts, glute ham raises, weighted hip thrusts (looks like a bridge with your shoulders on a bench, feet planted on the ground, bar across your pelvis). i wouldn't do any deads 6 days prior to the meet, get a good warmup using bands at around 60% of your max weight roughly 20 minutes before you go in for you lift. cause4alarm is spot on with the day of diet. good luck!

  7. #7
    Junior Bodybuilder mistah187's Avatar
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    Ha. I didn't know I was gonna have to wear a singlet. Gotta get one. Thatbshit is gonna b funny.

  8. #8
    Amateur Bodybuilder Chi23's Avatar
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    also look into deadlift suits. idk if they allow them but my powerlifter friend doesn't lift without it

  9. #9
    [][][][]--------[][][][] cause4alarm's Avatar
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    Yes almost every federation requires a singlet. You can go to inzernet.com and look at their singlets or I purchased a basic Matman wrestling black singlet.

    Matman Wrestling: Quality Wrestling Equipment since 1969 <---The #83 Adult

    About the deadlift suits. Lifting in gear should be done with a group of guys. There are many techniques of lifting in gear and takes a lot of time to get used. If this is your first meet and doing deadlift only I recommend doing it raw (no gear - bench shirt, squat and deadlift suits). Go into the meet and take it serious as you will see every lifter is focused and has their mind set in one direction. From there you can see if you get bit by the "iron bug" or not. I got the iron bug from spectating at a power lifting meet, within 30 mins of being there I knew that's what I wanted to do and my lifestyle has been different ever since that day. So give it a shot and hopefully you stick with it!!!
    Good luck, and if you need any pointers feel free to ask. You will find that people at these power lifting meets are "good people", everyone supports everyone and even though its taken very seriously its a great time and you should meet some nice guys. NOTHING like a body building show where everyone is out to critique their competition and basically say how a certain body part is bigger or better than someone elses. Have fun with it man!

  10. #10
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    415 record deadlift here with straps and belt.

  11. #11
    [][][][]--------[][][][] cause4alarm's Avatar
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    Quote Originally Posted by thgoance View Post
    415 record deadlift here with straps and belt.
    Nice. I pulled a 585lb raw (belt only) in a full meet (yes, got 3 white lights). Weighed in at 197lbs.

  12. #12
    Junior Bodybuilder mistah187's Avatar
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    Quote Originally Posted by cause4alarm View Post
    Nice. I pulled a 585lb raw (belt only) in a full meet (yes, got 3 white lights). Weighed in at 197lbs.
    Nice! That's prob where I'll b shooting for somewhere around 550 ish.

  13. #13
    Jacked and Tan MeatHead96's Avatar
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    Quote Originally Posted by mistah187 View Post
    Nice! That's prob where I'll b shooting for somewhere around 550 ish.
    Nice, 515 is the most I've pulled with just a belt. Hit 495 twice a few days ago. When I warm up for a max I do it something like this...


    Bar x 15
    135 x 5
    185 x 5
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 1
    475 x 1
    Max

    Take lots of rest between heavy sets and make sure I'm loaded on carbs for energy, especially the night before too.

  14. #14
    Junior Bodybuilder mistah187's Avatar
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    What's up everyone! Just got back from the comp. took first in my division raw! I feel like I probably left 20 lbs out there. Hit 518 pretty easy. But for a first comp it was really fun. A lot of cool bros and chicks. There was even this like 14 year old that hit 301.

    Now it's time to give the back a rest.

  15. #15
    In between cycles stiphy's Avatar
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    congrats on first place

  16. #16
    Junior Bodybuilder mistah187's Avatar
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    Thanx bro. It was hella fun.

  17. #17
    [][][][]--------[][][][] cause4alarm's Avatar
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    Quote Originally Posted by mistah187 View Post
    What's up everyone! Just got back from the comp. took first in my division raw! I feel like I probably left 20 lbs out there. Hit 518 pretty easy. But for a first comp it was really fun. A lot of cool bros and chicks. There was even this like 14 year old that hit 301.

    Now it's time to give the back a rest.
    Congrats dude. Hopefully you stick with it and do another one!

    What was your body weight?

    Oh yeah...you'll always feel like you could have done more in the meet, its typical! You can easily get 20lbs out of a deadlift bar too.

  18. #18
    Junior Bodybuilder mistah187's Avatar
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    I weighed in at 201.8 I will def do it again. The atmosphere is sick. Just a bunch of dudes and chicks who like to lift weight. That's my type of crowd. No bullshit.

  19. #19
    Olympian Bodybuilder crazyfmike's Avatar
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    Nice work!

  20. #20
    Pro Bodybuilder R1rider's Avatar
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    nice work bro, especially at your body weight. Ya, the atmosphere is sick

    i deadlifted today as well. went up to 545 today, got 495 completely raw, no belt, no straps, no chalk. i hate using straps, but need them after 495

    i usually do

    135x10
    135x10
    225x5
    315x5
    405x3
    495x1

    max x 1

    then i drop the weight and do 2-3 sets of as many reps as i can(13-16) @315lbs

    i only deadlift once a week tho

  21. #21
    Moderator Mr P's Avatar
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    moved to the appropiate forum

  22. #22
    Junior Bodybuilder mistah187's Avatar
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    Quote Originally Posted by R1rider View Post
    nice work bro, especially at your body weight. Ya, the atmosphere is sick

    i deadlifted today as well. went up to 545 today, got 495 completely raw, no belt, no straps, no chalk. i hate using straps, but need them after 495

    i usually do

    135x10
    135x10
    225x5
    315x5
    405x3
    495x1

    max x 1

    then i drop the weight and do 2-3 sets of as many reps as i can(13-16) @315lbs

    i only deadlift once a week tho
    Nice! I'm the same way .mi deadlift on back day. I went raw as well. That was the best part two fools had suits and I out lifted them!

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