Old gym rival: > Body builder> huge guy 6'5" 260 lbs all muscle> did dumb shit like 30 reps of DB flies and stuff would lift for 2 hours daily and record himself> Nice guy we'd push each other, always stand next to each other and lift heavier than anyone> dissapears suddenly months agoNew gym rival:> ginger asshole > 6'3" 215ish lbs> drops weights and yells and stares daggers at me> it's not in my head the dude will stare HARD at me for 30+ seconds > hate his guts and it kills me that his DL is higher> I squat more but I can tell he thinks he's better because he goes ATG> my upper body is way stronger and I can tell it kills him inside> multiple times caught him whispering to his cardio gf and pointing at me, not even hiding itWorkout Routine: AxBxAxxBxAxBxxA Day:> Squat (3x10/8/6) > Bench (3x10/8/6) > DB Curl (3x10) > Leg Press (3x10)B Day:> Deadlift (3x1/1/1) > OHP (3x10/8/6)> Barbell Shrugs (3x10)> Barbell Rows (3x10) I MUST increase my DL. I use straps and flat shoes, won't use a belt because I can tell he'd think I was a pussy for it. I need to add 90 lbs to my DL. I want to go from 6'4" 220 lbs to 240 lbs so diet and recovery tips are appreciated. I've been lifting 2 years now so I don't have Newby gains to fall back on. I can't let him win anymore. It's ruining my workouts.
> BumpHelp a brother out. Surely someone is actually going for big numbers instead of big muscles. I need the guidance of someone DLing 500 lbs+ to share their wisdom.
you need way more volume, just doing 3 reps (not even sets, reps) of deadlift 1.5 times a week isn't going to get you anywhereif you have to drop the weight and go for heavy triples (or sets of 5) then do it. if you hit your assistance work hard (deficit deadlifts, hyperextensions, leg curls) then you're going to be able to force greater muscular growth without taxing your cns as much. shut up about "big numbers vs big muscles", because if those are your numbers at 220lbs then you have neither and the two are not mutually exclusive.desu looking at your whole routine (if this is your whole routine), you're not training hard enough across the board
>>76799305Bro what kinda bitch numbers are theseNot even from a general standpoint but not only are you 220lb at 6'4 but the other guys are also all taller than thatPlease tell me you're all beginners
>>76800544Been lifting 2 years, the first year was 2x weekly and the second was 3x weekly. I'm in and out in 35-45 minutes which doesn't help, but I do have a wife and kids (mid 30s).The 3 of us are by far the strongest at our gym, I've never seen anyone else even hit 3pl8 DL
>dude blatantly stares at youThis was a direct challenge and you let him get away with it. You've already lost you fucking pussy
>>76800613having other priorities that prevent you from getting the results you want is okay, as long as you are okay with not getting the results you want. if this is something you want to actually get serious about though, then you are going to have to put in more effort
>>76800647also your gym sounds like shit, if you want to get competitive then you need to put yourself in a more competitive environment. or just grow up, you're an adult with kids that's picking imaginary gym fights with the kind of guy that thinks he's hardcore for pulling less than 4 plates while weighing 2
Conjugate is your friend. One max effort DL day a week and one dynamic effort. Bands and speed on dynamic days will help a ton. Good mornings and other hip hinge movements need to be incorporated as well. Up your test dose and start low with trenbolone (especially if using enanthate) and work your way up. Minimum of 6 iu a day of GH split into two doses. Don't forget the accessory work as well. Good luck OP. I'm rooting for the other guy.
Kek @ 365 deadlift max. Where is your weakness? Off the floor or at lockout?
>>76800613That makes more sense but i'm gonna be genuine i wasnt going to try to be demeaning if it wasnt for your height and weightYou both need to fix something with your diet or training
>>76800679Off the floor 100%, it's the only place I fail>>76800693I couldn't agree more any tip is appreciated >>76800662I couldn't agree more, though I've been considering a home gym to lift 4-5x weekly
bro you need to realize that this guy is off enjoying his life while you're thinking about him to the point of obsession and posting about it on a mongolian basket weaving forumthe best way to ""beat"" this guy is to completely ignore him and focus on your own training, this shit is sad bordering on mental illness
>>76799305>I use straps and flat shoes, won't use a belt because I can tell he'd think I was a pussy for ityour deadlift 1rm is <405, and you're worried about using a belt, but are fine with straps? honestly, using either beneath 405 is a point against you, anyway. you'll be unassailable if you hit 405 totally raw. but what the other guy said; your DL volume simply won't cut it. you don't have to RPE 11 nosebleed deadlift every day, but you can do more. you said so yourself, it's a priority. I don't think there are any super big secrets. track your calories and protein intake; eat a surplus. track your water intake. make sure you get your sleep. not everyone can hit ohp 135 for 8. you can do this. if you actually go without straps, you'll have to train your grip. some people say to train it every day, but I'm afraid of snapping my shit up. doing it every day/every other and taking off the day before deadlifts seems to work for me.
>>76799305Upper back(high/wide rows), atg squats/defecit dls, usually narrow stance work, rack pulls/shrugs, abs/back extensions, and just mmcing various parts of the movement to 100% woth different muscles usually sticking points where you gotta lower the weight. I for one always was way weaker wide grip narrow/parallel stance and pushing hips in first.
>>767993052x/wk high intensity/volume is gonna fry your cns. Amd yes youre at noobie gains, you just havent optimized your technique/programming/diet whatsoever. When you start to look beefy is where gains speed up oddly enough.
>>76799305Is 365 a true balls to the wall 1rm or a training max, meaning you can always hit 365 for a single comfortably? I'll assume the later. Do you pyramid up in weight before you hit those singles? DL won't respond to volume like other lifts, but you need bar touches-thats where pyramid warmups are valuable. My last DL workout was 135 x3 TNG, 225 X1, 315 X 1, 385 X1, 465 X 3 X 3 dead stop. Then I did light late pull downs and shrugs quick before moving on to my boxing cardio training.Run 4 week mini cycles for your DL day, 12 weeks total:Wk1: 135 x5 touch and go, 225 x1, 275x1 315 x1, 1 set 225 x5 touch and goWk2: 135x5 tng, 225x1, 275x1, 295-305 4 sets of 2 reps, dead stopWk3: 135 x5 tng, 225x1, 275x1, 315 x1 for 5 singles.Wk4: Deload-135x5 tng, 225x1, 275x1Then you repeat, same reps and sets but add weight on the bar to the working set portion, pyramid warmups can stay the same, depending on how easy the first month is the second months working sets could be:Wk1 245-265 x 5 tngWk2 305-315 4sets of 2 reps, dead stopWk3 335 5 singlesWk4 deload Then:Wk1 265-275 x5 tngWk2 305-315 4sets x2DSWk3 365 5 singlesWk4 DeloadAt this point if you hit those you will have smashed your current 1rm and be capable of 405+. You should be using chalk and a belt, no straps. Make sure your form is OK. If you want to gain 20lbs then make sure to eat at a surplus with lots of protein, consider creatine as well. For a mid 30s guy consider supplementing 100-150mg zinc + 5-10k iu vitamin D everyday for natty test support during this 12 week program. Lots of water and sleep if you can. Crush that gym rival faggt
>>76801795I'll incorporate more volume, I thought singles were better for strength but it is low. I almost have to use straps at my wrists are insanely thin my grip is a huge negative>>76801250I cannot emphasize enough how much he believes he is indirect competition with me. Once a complete stranger walked up and asked me if I "knew what that guys problem was" because he stares so aggressively >>76801816Great tips! Do you know what specifically works best for getting the bar off the ground?>>76802142This is exactly what I'm looking for! I don't warm up but I will take this exact approach going forward
