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Road to 200KG Deadlift (Beginners Training Plan)

beginners

#1

Hello,

I have been focusing on the “big three” lifts for around six months now and have really got into powerlifting training, after all, ‘strength is never a weakness’, I am setting small goals to aim for over the next year and a deadlift 200kg is one of them.

A little bit about my self: I am 24 years old, 6ft 5in and 105KG, my current max lifts are DL:170kg, BP: 102.5kg and SQ: 125kg. I have been through three cycles of Windler 5-3-1 and have really improved my strength over the course of it. The small issue I have is a herniated disk I did around two years ago, I am in a good enough place to do my training but it has left me quite stiff and not very flexible, I have been working on this though and it’s improving. Because of the past injury I am taking it slow and steady and trying not to lift with my ego and really focus on form.

This brings me to my question: I have devised a training plan which I am planning on following for the next three months at least. I am still doing Windler’s 5-3-1 as my main program, this plan just includes my assistance work. A lot of it is aimed at improving my weaknesses as well as improving my bodyweight exercises. Anyway, I would really appreciate if you can take a look at my plan and let me know your thoughts?

Also, what do you think a realistic time frame is for me to hit 200kg, I know it depends on a lot, but what would a normal lifter expect to add to a deadlift for example in six months or a year?


#2

In my opinion you aren’t doing nearly enough upper back volume and you are doing too many major exercises during your lower body sessions. I’d highly recommend you just pick a proven 5/3/1 routine from the book, and make sure you put as much work into pulling as you do with pushing.

It’s impossible to say how long it will take to deadlift 200kg. Sometime in 2018 if you train sensibly and avoid further injury. All the best with it.


#3

Great advice, looking at it now you are right I haven’t included enough upper back work. Out of interest is there a particular routine you would recommend?


#4

I have to be honest I’ve run 5/3/1 a couple of times, but don’t have enough experience to recommend one particular version over another. Just have a browse and see what appeals to you. I’ve never tried it but I know there is a bodyweight assistance routine that could be a good fit if you are keen on getting better at that. I think bodyweight training is under-rated, especially for someone your height. I personally would probably go for the triumvirate, I’m a big fan of simplicity.


#5

I agree, whats the point of being able to move massive weights around if you can’t lift your own body efficiently.

I will have a look into your suggestion, I agree simplicity is always key for me.

Thanks for your advice, much appreciated.


#6

Not at all man, good luck with it!


#7

I’m doing 5/3/1 triumvirate. Loving it. I’ve swapped one arm row for bent over row. This is because until I get stronger it will not tax my lower back too much. If you want a 5/3/1 program. This is a good starter