500 lbs

227kg, sumoman

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.

Cycle

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.

Getting to the 227 kg parallel grip deadlift involved several cycles the most recent of which is outlined in Epicycles and ROM.

Straddle Deadlift

After doing the squats in ROM I performed straddle lifts;

197½ kg × 6, sumoman

197½ kg × 6

  1. 180×5
  2. 190×5
  3. 202½×2
  4. 142½×10
  5. 182½×6
  6. 192½×6
  7. 197½×6

And then I went onto the Parallel Grip Deadlift, which ended in the 227 kg in the video above;

4×4 Bar

  1. 202×2
  2. 212×2
  3. 218×2
  4. 222×1
  5. 227×1

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