EHughes323
Level 4 Valued Member
Just as the title says...I still can't believe these results. So for the past 7 weeks I did this deadlift singles program:
http://www.dragondoor.com/articles/deadlift-singles-success-story/
Before I started this program, I maxed out at 295 lbs for a single at a height of 5'8" (68 inches), 150 lbs body weight, and an age of 23 years young. I probably could have done 305 lbs, but I decided to play it safe and use 295 for my rep calculations. Throughout the program I felt great, and on the very last workout before max-out week I did 280 for 6 EASY singles, and even used a double overhand grip for them. In fact, I used a double overhand grip for the entire duration of the program, but on max-out day I used a mixed grip for all of my sets, even the warm-up ones. I was very confident going in to the gym to max out, and was gunning for 335 lbs for a 1RM, and would have been perfectly happy with that. But, I managed to take it a step further. Here is exactly how it went down...
135x5
225x3
275x1
295x1
315x1 (really easy...getting very excited at this point)
335x1 (still felt easy and went up quick, I am extremely pumped at this point, so I decide to try for 1 more...)
365x1 (NAILED THIS!!! Even held it at the top for a second before it started to slip!!!)
UNBELIEVABLE. A 70 pound increase in 7 weeks, and I even stayed at 150 lbs body weight throughout the entire program. Bottom line: This program is a MUST at some point if you are looking to improve your deadlift. Thank you Pavel and David Whitley for this brilliant program!!!
http://www.dragondoor.com/articles/deadlift-singles-success-story/
Before I started this program, I maxed out at 295 lbs for a single at a height of 5'8" (68 inches), 150 lbs body weight, and an age of 23 years young. I probably could have done 305 lbs, but I decided to play it safe and use 295 for my rep calculations. Throughout the program I felt great, and on the very last workout before max-out week I did 280 for 6 EASY singles, and even used a double overhand grip for them. In fact, I used a double overhand grip for the entire duration of the program, but on max-out day I used a mixed grip for all of my sets, even the warm-up ones. I was very confident going in to the gym to max out, and was gunning for 335 lbs for a 1RM, and would have been perfectly happy with that. But, I managed to take it a step further. Here is exactly how it went down...
135x5
225x3
275x1
295x1
315x1 (really easy...getting very excited at this point)
335x1 (still felt easy and went up quick, I am extremely pumped at this point, so I decide to try for 1 more...)
365x1 (NAILED THIS!!! Even held it at the top for a second before it started to slip!!!)
UNBELIEVABLE. A 70 pound increase in 7 weeks, and I even stayed at 150 lbs body weight throughout the entire program. Bottom line: This program is a MUST at some point if you are looking to improve your deadlift. Thank you Pavel and David Whitley for this brilliant program!!!