Today I did a new pb in deadlifting. Nothing special at all for the world but I was happy. I am 79kg and 54 years young and lifting for about 18 months with just goals of health and appearance (so far met; way beyond my first goals). My lift today was 95kg (yeah yeah, a feather weight ) for a set of 4 reps after starting at 50KG for 12 reps then going up in 10 KG steps for 8 reps. So I set my goal for 2006 at being able to do a set of 6 deadlifts at 110kg by Xmas. Six months ago a deadlift of over 75KG seemed impossible but with slow gains I keep improving. My question is... does 110kg seem a realistic target? 95kg to 110ks is like 15% when the gains are slowing.....
Or should I just give up now and shoot myself ( choice of gun can now be discussed) as I am sure will be suggested 🙂
110KG Is perfectly Reasonable, I am exactly your weight, 27Yrs old and have only been training at home for 2 yrs, my personal best has been 140kg for 7 reps, I did take a while to build up to though, and I made the mistake of not always warming up properly and got a strained muscle in my lower back.
However I worked up to 120Kg, which I normally do for four sets of 8 now, but my goal would be to lift double my body weight, should help stimulate growth for my low bench press(80Kg for four sets 6,5,5,5 my goal being 100kg for the end of next year).
Do you use wrist straps? sometimes find that helps with grip.
110KG Is perfectly Reasonable, I am exactly your weight, 27Yrs old and have only been training at home for 2 yrs, my personal best has been 140kg for 7 reps, I did take a while to build up to though, and I made the mistake of not always warming up properly and got a strained muscle in my lower back.
However I worked up to 120Kg, which I normally do for four sets of 8 now, but my goal would be to lift double my body weight, should help stimulate growth for my low bench press(80Kg for four sets 6,5,5,5 my goal being 100kg for the end of next year).
Do you use wrist straps? sometimes find that helps with grip.
Regards
Austin
Thanks for the reply. No I don't use straps but somebody else suggested the same "to make it a chain" so I may try it. I wish I wasn't double your age yet at the same time rejoice that I started picking up metal before I couldn't.
I also started using a weight belt after 100kg, which at first seemed easier, but after sustaining the lower back injury, I chucked the belt in the corner and started again without, and I have to say, My lower back seems a lot stronger than before and can handle the weight better. I know a lot of people swear by them, but I am sure If you you are doing the technique correctly, you will get a stronger lower back without.
My advice is not to worry how much weight you are lifting 95KG is quite a bit. Focus instead on form and the pump that is what is beneficial. The risk you take with heavy weight(again this is a relative term) is injury. To make progress you need to try different things. Good luck .
I agree with Karnov that avoid using belts and knee wraps; drop the weight and gradually build up the lower back and midsection to support the weight. Having said that, let's not be foolish and neglect the use of belts and wraps if for some reason you want to go exteremly heavy(why I don't know).
BTW, I read an article on Ronnie Colman. In 1 photo he was squatting 585 and had his knees wrapped.
Today I did a new pb in deadlifting. Nothing special at all for the world but I was happy. I am 79kg and 54 years young and lifting for about 18 months with just goals of health and appearance (so far met; way beyond my first goals). My lift today was 95kg (yeah yeah, a feather weight ) for a set of 4 reps after starting at 50KG for 12 reps then going up in 10 KG steps for 8 reps. So I set my goal for 2006 at being able to do a set of 6 deadlifts at 110kg by Xmas. Six months ago a deadlift of over 75KG seemed impossible but with slow gains I keep improving. My question is... does 110kg seem a realistic target? 95kg to 110ks is like 15% when the gains are slowing.....
You've been lifting for 18 months, increasing slowly. I'd say that 15% in the next year is a reasonable goal. You might look into different protocols.
Seth -- Who cares? Shut up and lift. -- Watson (the pencil neck) Davis
Today I did a new pb in deadlifting. Nothing special at all for the world but I was happy. I am 79kg and 54 years young and lifting for about 18 months with just goals of health and appearance (so far met; way beyond my first goals). My lift today was 95kg (yeah yeah, a feather weight ) for a set of 4 reps after starting at 50KG for 12 reps then going up in 10 KG steps for 8 reps. So I set my goal for 2006 at being able to do a set of 6 deadlifts at 110kg by Xmas. Six months ago a deadlift of over 75KG seemed impossible but with slow gains I keep improving. My question is... does 110kg seem a realistic target? 95kg to 110ks is like 15% when the gains are slowing.....
Or should I just give up now and shoot myself ( choice of gun can now be discussed) as I am sure will be suggested 🙂
You're doing awseome! Do you realize how far ahead of most others your age you are as far as lower back health goes? I'm convinced that my deadlift habit is gonig to have my back in perfect shape well after all my friends are on disability and having hernia operations and addicted to pain killers.
