I can give my .02.
Here is my suggestions.
1) Warm up by using light weights and then increasing the weights. so I go up by 90lbs increments. I do this on a heavy work out day.
I do a regular grip and sumo grip thats why I do the X2.
135lbs (x5) x2
225lbs (x5) x2
315 (x5) x2
405lbs (x3) x2
495lbs (x1) x2
585lbs (x1)
635lbs (x1)
495 (x1) X2
405lbs (x3) X2
I only do a few reps above 80% of my 1 rep max.....you get at tops 4 reps above 80% and you are done. I don't care how good you feel, back off the weight.
I do heavy deads about once every 1.5 months to 2 months.
I normally do what I call speed deadlifts. my sets and reps are close to above but I do a lot more of 405lbs deadlifts moving the weight fast. I do 3 reps each set and I do 6 sets (3 sumo, 3 regular) and sometimes snatch, and I rest the weight on the ground and reset every time I lift the weight in a set.
I set up to the bar with the bar exactly in the middle of my foot. That means close to my ankles as its literally in the middle of my foot, not middle of what is in front of my ankle...but whole foot.
I bend straight down and grab the bar. I then bend over my hips and legs till my shins touch the bar. I keep my head and spine in a neutral position (not facing up) neck and spine aligned which means head slightly down and inline with spine.
I then pull through my heels and pull the weight into my body scraping the bar along my shins. When weights get heavy I sometimes have my shins bleed if the bar is sharp enough. you leverage your body weight back when you pull. form does slip when the weight gets super heavy. when you start your whole body should be behind the bar...even shoulders should be behind or close.
If you want to increase your deadlift, do lots of front squats, good mornings, glute ham raises, squats, etc. rotate them....never do all in one work out. It's called the "conjugate" method....strengthen the pieces in the lift to better the lift.
amazing lift for his weight and good form.
