Dan John on program design

[kevin mckay]

you can zip it and post that

[Dave Wilson]

I can't wait!

[Dave Van Skike]

[quote=Derek Simonds;5611]

"If you can't deadlift double bodyweight, you need to by the end of the six months" QUOTE]


Yeah, don't get comfortable. Once I got Double BW I ran across Shafley pronouncing....

"500 in the dead? It's f***ing easy to get to. F****G EASY. If you are a man, and you are over 180-200 lbs and you can't reach a 500# deadlift, then either you are stupid, a profound candyass, or you just haven't tried. "

Ouch. Currently working my way up from a candyass deadlift to 500.

[Mike ODonnell]

[quote=Dave Van Skike;5637]"500 in the dead? It's f***ing easy to get to. F****G EASY. If you are a man, and you are over 180-200 lbs and you can't reach a 500# deadlift, then either you are stupid, a profound candyass, or you just haven't tried. "

Um.....so I mine as well go burn my degree...give up my lunch money...put on a dress and go cry in the corner now....

[Ron Nelson]

[quote=Mike ODonnell;5648]

Originally Posted by Dave Van Skike

"500 in the dead? It's f***ing easy to get to. F****G EASY. If you are a man, and you are over 180-200 lbs and you can't reach a 500# deadlift, then either you are stupid, a profound candyass, or you just haven't tried. "

Um.....so I mine as well go burn my degree...give up my lunch money...put on a dress and go cry in the corner now....

Easy, lady. You'll smear your make-up.


. . .don't ask about my DL.

[Ron Nelson]

Originally Posted by Jamila Bey

Dan John is dreamy!

The big 21 is awesome. It's what I've been using to get my snatch in shape. Brutally beautifully brilliant. (Say that 3X as fast as you can!)

Do you read these before you post them? You'd make a great "set up woman" for a comedian. And since your DL is way more than mine, I mean that in the nicest way possible.



. . .I think Dan's dreamy, too.

[Mike ODonnell]

Originally Posted by Ron Nelson

. . .I think Dan's dreamy, too.

Here Ron....looks like you need the dress more than I....is that a cosmo you are drinking too??

[Steve Shafley]

I'm sorry to have hurt your feelings.

For further hurt feelings, look up the lifts by Kara Bohigan in powerlifting...the APF IIRC.

Do not look up the lifts by Becca Swanson, or even Jill Mills

I should be deadlifting over 6. I'm not.

First time I DLed over 500 lbs I was ~200 lbs, so that's where I pull that, and I am not particularly strong, though I make up for that in obnoxiousness.

[Derek Simonds]

Damn It Dave! Why did you have to go and throw a Super Steve quote into the mix.

Well at least now I have stair step goals to work on. I suppose I was being awfully short minded just thinking that I would accomplish the double BW in the next 6 weeks.

The deadlift is one of the lifts that I have a sorta max to a max. During the last Crossfit total I lifted 305 and that was 3 days after doing the 3 bars of death with BW SGBDL's. I look forward to working towards both of those goals.

[Steve Shafley]

Stuff I say always comes back to bite me in the ass.

The deadlift, more than any other lift, seems to mock you as it sits on the floor. We had a decent discussion about form in the video thread.

It's very much a mental thing, though, with the deadlift, rather than a physical thing. I expect that there are 2-3 things that will help the deadlift in a very short period.

1. Grip. Don't think so? Throw on some straps and see how much more you can deadlift when you don't have to worry about holding onto it so much. So you train your grip specifically for the deadlift. You don't have the train the mixed grip, only the double overhand. Or even learn to hook it.

-hangs from a chin bar
-weighted hangs from a chin bar
-rack pulls or DL lockouts (mixed grip)
-timed DL holds, double overhand
-thick bar pulling

2. Belt. Deep down ingrained in most of us is a profound fear of messing the lower back up. The belt helps you overcome that fear, and will also stabilize a weak core. After that, try some of these.

-heavy suitcase deadlifts or sidebends
-heavy weighted abdominal work
-rack crunches (of overall limited use, but it can beef up the core)
-rack pulls (not maximal, just a bit over your regular DL, use no belt)