227 kg (32 + 2×40 + 2×20 + 6×10 + 2×5 + 2×2½)
Parallel Grip Deadlift
For the past 2 years my goal for the above parallel grip deadlift (performed on the 2/4 Bar) was 500 lbs (227 kg). I achieved this on the 2nd Jan 2016. Of course that is not the end; 250 kg, 227 kg × 10, etc., will be next.
Here’s how I got to the 227 kg.
I went through the following cycles; Anatomical Adaptation, Hypertrophy, Maximum Strength, Maximum Strength, Maximum Strength.
In other words progress is achieved by going from general to specific training; the specific in this case being Max Strength. This makes it nice and simple because all I do is go through Anatomical Adaptation, Hypertrophy and Maximum Strength.
Each of my cycles and sessions also follows a general to specific form. Thus a cycle tends to start with reps and end with a single and a session starts with a warm-up before going to the specific lifts.
After doing the squats in ROM I performed straddle lifts;
197½ kg × 6
And then I went onto the Parallel Grip Deadlift, which ended in the 227 kg in the video above;