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How I Added 100 Pounds to my Deadlift in 10 Months

A f ew notes about the f ollowing articleI didnt write this to brag in any way. A 600-lb pull at 200 pounds doesnt impress me, so Im def initely not trying to impress you. I wrote this to show my journey and the map I used to add 100 pounds to my deadlif t in ten months while also staying at the same body weight. T his isnt a training program though. I dont want anyone to go out and f ollow my program. T hat isnt the idea. T he point of this article is to show you how I evaluated my training and progress. Ill also detail what changes I made and where and discuss how I didnt always f ollow the program exactly. I want you to pull out bits and pieces of inf ormation that maybe you can apply to your own training philosophy to help you achieve some PRs. While youre reading this, I want you to remember thisDave Tate always says that sticking points are one of three things: mental, physical, or technical. However, theyre only sticking points until you f ix them. I encountered all three of these sticking points during my journey. I also spotted them and made the appropriate changes, put in the work, gave it time, and made it happen. I want you to do the same.

Reno, Nevada; November 2010

Why wont this car budge? Im pulling like hell. Is this damn thing bolted to the ground or something? T hese thoughts raced through my head as I attempted the car deadlif t event at the 2010 NAS Amateur Strongman Nationals. Bef ore I knew it, 60 seconds were up and I had pulled a pathetic zero reps. Pissed of f at myself and disappointed in my perf ormance, I told myself then and there that I would bring my deadlif t up bef ore the 2011 NAS Amateur Strongman Nationals. At the time, my max deadlif t was hanging out around 500 pounds. I actually had considered it decently strong up until this point. I knew it wasnt anything special, but I thought I could hang at least in the middle of my class with it and excel on my stronger events. At this point though, I realized that to compete at this level, I had to bring my deadlif t up a lot. Later that evening af ter the competition was over, I was having dinner with my good f riend and f ellow Strongman competitor, Derek Stone. We were discussing our deadlif t numbers and where they needed to be. T hat night I made a goal to reach 600 pounds as f ast as humanly possible. Derek made a goal to reach 700 pounds. His current deadlif t was in the low 600s. We decided a little competition would be a good thing f or both of us, so our deadlif t race began that night. Not too much longer af ter Nationals was over, I decided to pull a training max to see where my deadlif t currently was. I pulled 500 and then missed 510 a f ew minutes later. I sent the video to some people whos opinion and expertise I really valueClint Darden, Mike Robertson, and Jim Wendler. I wanted to get their constructive criticisms on my weaknesses and any technique issues. T hey all gave me some great f eedback and suggestions that I implemented immediately. At the time, my biggest weakness was actually breaking the weight of f the f loor. My starting strength wasnt there at all. I knew this was due to my hamstrings being as weak as a newborn baby. With this being the biggest issue, I was determined to f ix it as soon as possible. Not long af ter this realization, I was training at the EliteFT S compound with my f riends, Shawn Nevels and Sam Luker. We worked up to some heavy singles on deadlif ts where I stopped at a slow, heavy 505. We f ollowed these up with some glute ham raises, and to my embarrassment, I could barely do one repetition correctly. I immediately ordered an EliteFT S glute ham raise. In the meantime, I continued to hammer my hamstrings hard.

I alternated weeks one and two f or a total of six weeks with a deload on the seventh week. My program f or the lower body was as f ollows: Week 1 Monday Deadlif t with elitefts short light bands, 3 X 3, 1, 1 Wednesday Romanian deadlif t, worked up to a heavy set of 5 reps Dumbbell split squat, 2 X 810 Saturday Strongman events Reverse hyper, 2 X 20 Week 2 Monday Box squat, worked up to 5RM Sumo deadlif t, worked up to 5RM Wednesday

Dimel deadlif t, 2 X 20 Saturday Strongman events Reverse hyper, 2 X 20 Week 3 Monday Deadlif t with elitef ts short light bands, 3 X 5 Wednesday Romanian deadlif t, worked up to a heavy set of 5 reps Dumbbell split squat, 2 X 810 Saturday Strongman events Reverse hyper, 2 X 20 Week 4 Monday Box squat, worked up to 5RM Sumo deadlif t, worked up to 5RM Wednesday Dimel deadlif t, 2 X 20 Saturday Strongman events Reverse hyper, 2 X 20 Week 5 Monday Deadlif t with elitef ts short light bands, 3, 3, 1, 1, 1 Wednesday Romanian deadlif t, worked up to a heavy set of 5 reps Dumbbell split squat, 3 X 810 Saturday Strongman events Reverse hyper, 2 X 20 Week 6

Monday Box squat , worked up to 5RM Sumo deadlif t, worked up to 5RM Wednesday Dimel deadlif t, 2 X 20 Saturday Strongman events Reverse hyper, 2 X 20 Note: When working up to a 5RM, 3RM, etc., this isnt a true max. This is a max weight for that day. Although on days when I was feeling really good, I pushed it hard and shot for PRs. On days when I wasnt feeling it, I worked up to a weight that was heavy for the goal reps but with one or two reps in the tank. Af ter this six-week training block (plus deload) was up, my glute ham raise had arrived, and I had picked my next Strongman competition to compete in. Bringing my deadlif t up still remained my main goal, but my event training was now kicked up a bit to prepare f or the specif ic events of the upcoming contest. Because I knew I completely sucked at glute ham raises, I had to f igure out a way to bring them up quickly. I remembered reading something f rom Jason Ferruggia on how to increase these quickly but couldnt f ind it, so I contacted Jason to ask what he recommended. He suggested doing two sets of f ive reps every day until they started becoming pretty easy. I implemented this idea but only did two sets of f ive reps f ive days a week. I started out by placing a plyometric jump box in f ront to assist myself up with a small push when needed. Within two weeks, I was killing two sets of f ive reps without any box or any problems. I then dropped the f requency and increased my reps. By the end of the next six-week block, I was busting out sets of 15 reps without any problem.

My programming f or the next six weeks f or lower body is as f ollows. I took the seventh week of f completely because it was the week prior to my competition. Week 1 Monday Glute ham raise , 2 X 5 (every day) Wednesday Deadlif t, 3 X 3, 1, 1 (PR of 510 lbs) Anderson f ront squat, worked up to 5RM Good morning, 2 X 10 Saturday Strongman events Glute ham raise, 2 X 5 (every day) Week 2 Monday Glute ham raise, 2 X 5 (every day) Wednesday Box Squat, Worked up to 5RM Good Morning, 2 X 10 Saturday Strongman events Glute ham raise, 2 X 5 (every day) Week 3 Monday Glute ham raise, 3 X 8 Wednesday Deadlif t, 3 X 5 Anderson f ront squat, worked up to a 3RM Glute ham raise- 3 X 10 Saturday Strongman events Glute ham raise, 3 X 8 Week 4

Monday Glute ham raise, 3 X 10 Wednesday Box squat, worked up to a 3RM Good morning, 3 X 10 Saturday Strongman events Glute ham raise, 3 X 10 Week 5 Monday Glute ham raise, 4 X 1012 Wednesday Deadlif t, 3 X 3, 1, 1, 1 (PR of 515 lbs) Anderson f ront squat, worked up to a 1RM Good morning, 2 X 10 Saturday Strongman events Glute ham raise, 4 X 1012 Week 6 Monday Glute ham raise, 4 X 1215 Wednesday Box squat, worked up to 1RM Good morning, 2 X 10 Saturday Strongman events Glute ham raise, 4 X 1215 Note: During that training block, I worked up to 510 on week one and 515 on week five, both of which were new PRs. When working up to a 5RM, 3RM, etc., this isnt a true max. This is a max weight for that day. Although on days when I was feeling really good, I pushed it hard and shot for PRs. On days when I wasnt feeling it, I worked up to a weight that was heavy for the goal reps but with one or two reps in the tank. Af ter the seventh week deload week and the f ollowing Strongman competition, it was back to working on my deadlif t. My program was set up as f ollows. I was still rotating weeks one and two. I had some busy weekends during this training block, so Strongman event days on Saturdays were out. My training split

switched f rom Monday, Wednesday, Saturday to Monday, Tuesday and T hursday. T his training block only lasted f our weeks (f if th week was a deload).

Week 1 Monday Power clean, 3X 3 Def icit deadlif t, 10 X 2 at 70% Glute ham raise (weight held behind head), 3 X 8 T hursday Box squat, worked up to a 5RM Week 2 Monday Axle clean, OMIT Def icit deadlif t, PR of 535 lbs Glute ham raise, OMIT T hursday Front squat, worked up to 5RM

Week 3 Monday Power clean, 3 X 3 Def icit deadlif t, 8 X 2 at 75% Glute ham raise (weight held behind head), 3 X 8 T hursday Box squat, worked up to 3RM Week 4 Monday Axle clean, 3 X 3 Def icit deadlif t, 6 X 2 at 80% Glute ham raise, 4 X 12 T hursday Front squat, worked up to a 3RM Week 5 Monday Power clean, 3, 3, 1 Def icit deadlif t, 5 X 2 at 85% Glute ham raise (weight held behind head), 3 X 8 T hursday Box squat, worked up to a 1RM Week 6 Monday Axle clean, 3, 3, 1 Def icit deadlif t, 85% X 2, 87% X 2, 2 X 2 at 90% Glute ham raise, 4 X 12 T hursday Front squat, worked up to a 1RM Note: I determined my weight for my cleans based off Wendlers 5/3/1 program but changed the rep scheme to whats listed above. Note on deficit deadlifts: During this phase on deadlifts, I was basing my percentages off my current 1RM going into this phase515. In week two, I worked up to a PR of 535. Even with the new PR, I kept basing my numbers off my previous PR of 515. For weeks one, three, and four, I pulled from a three-inch deficit, and in

weeks five and six, I pulled from a one-inch deficit. During the training block above, I visited EliteFT S f or the Learn to Train seminar. I had the opportunity to be coached on deadlif ts by Matt Kroczaleski. Up until this time, my best pull in the gym was 515. While listening to Matt talk about f oot positioning when setting up on the bar, I decided I may have been setting up a little too close. I decided to move my f eet back about three-quarters of an inch when it was my time to pull. Once my time came around, Matt told me to work up to the 90 percent range and hed check f or weaknesses and issues. Based of f of 515, 90 percent was 465. I loaded the bar up to 465 and pulled it with ease. Matt said that wasnt 90 percent because it was too easy. I then decided to jump to my previous PR515. With the atmosphere, I had no doubt that I could hit it again. I set up and pulled itagain with ease. Matt had me throw some tens on it, so I did. I set up on the bar, and to my surprise, I pulled 535 without a big struggle. Matt pointed out that my pull was a little slow and that my lockout was lacking a bit. I was very pleased with the results and decided it was time to go back to the drawing board. At this point, I was tempted to experiment with some speed deadlif ts but opted to continue hitting power cleans thinking this would help with my pulling speed just as much. I decided to really start hammering the hamstrings with good mornings and Romanian deadlif ts to help strengthen my lockout.

My program f or the next six weeks was as f ollows: Week 1 Monday

Power clean, 3 X 3 Deadlif t, 3 X 3, 1, 1 Glute ham raise, 3 X 1215 Wednesday Box squat, worked up to 5RM Good morning, 3 X 10 Saturday Strongman events Week 2 Monday Axle clean, 3 X 3 Deadlif t, 3 X 5 Glute ham raise, 3 X 1215 Wednesday Front squat, worked up to a 5RM Romanian deadlif t, 3 X 810 Barbell lunge, 2 X 10 Saturday Strongman events Week 3 Monday Power clean, 3 X 3 Deadlif t, 3 X 3, 1, 1, 1 Glute ham raise, 3 X 1215 Wednesday Box squat, worked up to a 5RM Good morning, 3 X 10 Saturday Strongman events Week 4 Monday Axle clean, 3 X 3

Deadlif t, 3 X 3, 1, 1 Glute ham raise, 3 X 1215 Wednesday Front squat, worked up to a 3RM Romanian deadlif t, 3 X 810 Barbell lunge- 2 X 10 Saturday Strongman events Week 5 Monday Power clean, 3, 3, 1 Deadlif t, 3 X 5 Glute ham raise, 3 X 1215 Wednesday Box squat, worked up to a 5RM Good morning, 3 X 10 Saturday Strongman events Week 6 Monday Axle clean, 3, 3, 1 Deadlif t, 3 X 3, 1, 1, 1 Glute ham raise, 3 X 1215 Wednesday Front squat, worked up to a 1RM Romanian deadlif t, 3 X 810 Barbell lunge, 2 X 10 Saturday Strongman events Af ter these six weeks, I took the seventh week of f and mentally prepared f or a 550-lb deadlif t attempt on July 8, 2011. I had set this date and goal right af ter I had pulled 535. July 8, 2011, came, and I warmed up and pulled 550 pretty damn easy. I decided to jump 20 pounds and go f or 570. I pulled 570, and while my lockout f elt a little stronger, my speed hadnt improved. I def initely needed to

start pulling f aster. I also had another trick up my sleeve. A f ew months back, I had purchased a Metal King Pro Deadlif ter suit f rom Matt Goodwin at EliteFT S. I had told myself that I couldnt start using it until I pulled 550. In my sport of Strongman, you can use a deadlif t suit on any deadlif t event. I decided to work it into my next training block. Af ter talking with f ellow strength coach and f riend, Todd Bumgardner, I decided to give speed deadlif ts a try. I had dabbled with them in the past but had never given them an honest try. Af ter discussing them with Todd a little more in depth, I came up with a plan to implement them based of f his recommendations.

My next six-week training block (seventh week deload) looked like this: Week 1 Monday Power clean, 3 X 3 Deadlif t, worked up to 585, missed 600 Glute ham raise (weight behind head), 3 X 58 Wednesday Speed deadlif t, 6 X 1 at 45% Front squat, 5/3/1 Single leg Romanian deadlif t, 2 X 10 Saturday Strongman events Week 2 Monday Axle clean, 3 X 3 Deadlif t, 3 X 5 Glute ham raise, 3 X 1215 Wednesday

Speed deadlif t, 6 X 1 at 50% Barbell lunge, 2 X 810 Good morning, 3 X 810 Saturday Strongman events Week 3 Monday Power clean, 3 X 3 Deadlif t, 3 x 3, 1, 1, 1 (f inal singles suited) Glute ham raise (weight behind head), 3 X 58 Wednesday Speed deadlif t, 6 X 1 at 55% Front squat, 5/3/1 Single leg Romanian deadlif t, 2 X 10 Saturday Strongman events Week 4 Monday Axle clean, 3 X 3 Deadlif t, 3 X 3, 1, 1 (f inal singles suited) Glute ham raise, 3 X 1215 Wednesday Speed deadlif t, 6 X 1 at 45% f rom three-inch def icit Barbell lunge, 2 X 810 Good morning, 3 X 810 Saturday Strongman events Week 5 Monday Power clean, 3, 3, 1 Deadlif t, 3 X 5 Glute ham raise (weight behind head), 3 X 58 Wednesday

Speed deadlif t, 6 X 1 at 50% f rom three-inch def icit Front squat, 5/3/1 Single leg Romanian deadlif t, 2 X 10 Saturday Strongman events Week 6 Monday Axle clean, 3, 3, 1 Deadlif t, 3 x 3, 1, 1 (f inal singles suited) Glute ham raise, 3 X 1215 Wednesday Speed deadlif t, 6 X 1 at 50% f rom three-inch def icit Barbell lung, 2 X 810 Good morning, 3 x 810 Saturday Strongman events Note on deadlifts: Singles were done in my deadlift suit and at 90 percent or better of my raw 1RM except for week one where I worked up to a new PR of a hard and fairly slow 585 suited. I then missed 600 below the knees. I took week seven completely of f to rest up f or the Strongman competition I had that upcoming weekend in St. Louis. Af ter the competition, I took the f ollowing week of f up until Saturday when I trained events. I went into the gym the f ollowing Monday f or my next training block to prepare f or the 2011 NAS Strongman Nationals. T hat training session began with power cleans, working my way up to 225 f or a triple. I was planning f or three sets of three on deadlif ts f ollowed up with some heavy suited singles, but something in my head kept telling me to attempt 600 that day. It was a Monday af ternoon, I was training alone in the gym, and I def initely hadnt planned to go f or it. But I listened to my instinct and decided Id start working up with heavy singles and if 495 f elt good raw, Id suit up and go f or it. My warm up was: 315 X 3 405 X 1 495 X 1 545 X 1, suited 600 X 1 suited (PR) It literally f elt as if it f lew up. I knew I had some more in the tank, so I went ahead and loaded 625 and decided to give it a shot. I broke it to knee level but couldnt budge it much f arther. I was def initely happy to f inally hit 600 and to have progressed so much in the past year, but now I know my weakness on 625, so its back to

the drawing board. T he plan is 625, 650, 675, and 700. I dont know how long it will take, but Ill get there. As f ar as nutrition goes, I f ollowed a blend of The Modified Warrior Diet (Michael Keck), The Renegade Diet (Jason Ferruggia) and Carb Backloading (Kief er). T hese three plans have many similarities, and I essentially took what I liked f rom each and combined that with my lif estyle and schedule. I weighed roughly 200 pounds through this whole process. T he only supplements I used during this process were protein powder, creatine, Z MA, multi-vitamins, f ish oils, and d-aspartic acid. Recovery methods were f oam rolling, Epsom salt baths, SMR (tennis ball, T heracane), and sleeping at least eight hours a night the majority of the time. So thats ithow I added 100 pounds to my deadlif t in ten months while maintaining the same body weight. Let me know if you have any questions or comments.