Deadlift

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I've read about squat strength, but was wondering if you deadlift, and if you do what kind of numbers you pull. Thanks.

I've read about squat strength, but was wondering if you deadlift, and if you do what kind of numbers you pull. Thanks.
390 x 8, 5 sets

stiff leg, straight back deadlift 225 for 8 sets of 4. I would assume normal deadlift would be higher, but i haven't done many of those.

Done 241lbs in November, but just a newbie :D

440lb x 4, conventional style. 500lb is my target.


But I haven't raced a bike in more than 6 years!! :D

I love the deadlift! Or I should say I used to.. it makes me too sore to train seriously and ride at the same time. I just do moderately heavy back squats now for legs. Did 441 lbs x 5 at my best at about 80 kg, did 300 kgx2 in the rack just a short partial pull. Could still move the back end of a Corolla last year. I used to train grip too, could close Captain of Crush #2 for reps and bend a 6x1/4 inch nail into a U. Great grip means you don't rock when sprinting and all power goes into the pedals instead of rocking or popping up.

My deadlift strength has dropped since then but I still have a good grip. No wonder I don't have a problem riding up even the steepest of gradients.

-Bikeguy

Rack pulls are an excellent exercise for strength and explosive power. Underrated, IMO.

I love the deadlift! Or I should say I used to.. it makes me too sore to train seriously and ride at the same time. I just do moderately heavy back squats now for legs. Did 441 lbs x 5 at my best at about 80 kg, did 300 kgx2 in the rack just a short partial pull. Could still move the back end of a Corolla last year. I used to train grip too, could close Captain of Crush #2 for reps and bend a 6x1/4 inch nail into a U. Great grip means you don't rock when sprinting and all power goes into the pedals instead of rocking or popping up.

My deadlift strength has dropped since then but I still have a good grip. No wonder I don't have a problem riding up even the steepest of gradients.

-Bikeguy

I love my Captains of Crush. It's funny how no one I know including my NFL lineman friend can close the #2 except me (10reps) and my brother (3reps)and you, Bikeguy. A lot of my friends can almost close it though. I am a few millimeters away from closing the #3. This year I hope :)

The Deadlift is known as the upper body squat it is that good a power builder. You should not use it more than once a week if you also squat and never both in the same workout. In fact you need to make sure you have at LEAST 72 hours rest between each exercise as they are just to draining on the body to allow it to grow unless the rest is built into your schedual.Checkout The Natural Strength Think Tank, for the best training advice you can get.

Meek One, you're one of the few people I know who even knows what a Captain of Crush is. Almost all the people I've given it to have said "what is it?" in sort of a frightened way, as if it was some kind of medieval torture device that might cut a finger off. It is a medieval torture device, but it makes you strong! Btw, nobody closed my #1. As you probably know, there's only about 50 people or so who have officially closed the #3 in the world (including one NFL player I think) and the #2 is still very hard. You're better on the 3 than I am, a few mm away is very close. I don't train the grippers or grip anymore though, tends to make my arms a bit big and I'm focusing on cycling now. Go for certification, Meek one!

-Bikeguy

Meek One, you're one of the few people I know who even knows what a Captain of Crush is. Almost all the people I've given it to have said "what is it?" in sort of a frightened way, as if it was some kind of medieval torture device that might cut a finger off. It is a medieval torture device, but it makes you strong! Btw, nobody closed my #1. As you probably know, there's only about 50 people or so who have officially closed the #3 in the world (including one NFL player I think) and the #2 is still very hard. You're better on the 3 than I am, a few mm away is very close. I don't train the grippers or grip anymore though, tends to make my arms a bit big and I'm focusing on cycling now. Go for certification, Meek one!

-Bikeguy

This Captain Crush bit seems interesting. I get the general idea of it, but can someone describe this thing a little more in depth. Might be interested in picking one up.

Captain of Crush is a simple hand gripper. However, what makes it unique is that it is high quality and made by the people that make the 'toys' the World Strongest Man guys are using on TV. There were originally 4 total. A Trainer rated at 100LBS. #1 rated at 140LBS, #2 at 195LBS and the extremely difficult #3 at 280. If you can close a #3 and get verified doing so, you are certified. Your company would include Magnus Samuelsson for instance. There is now a #4 at 365LBS!!! and 5 men have closed it. For the weak they just introduced 2 models at 60LBS and 80LBS, I think.
Here is the link: http://www.ironmind.com/ironcms/opencms/IronMind/Main/captainsofcrush1.html
FWIW I sometimes play around with the young guys in BJJ (Brazilian Jiu Jitsu) which is more or less submission wrestling, and when I grab a gi ;)

Enjoy.

Rack pulls are an excellent exercise for strength and explosive power. Underrated, IMO.
but the ROM is not very much. I can see they would be good for grip and strength at the top of the deadlift.

but the ROM is not very much. I can see they would be good for grip and strength at the top of the deadlift.

Very good for core strength and stability, especially lower back.

also partial deadlifts, done on the power rack. finish off with some shrugs.

i have deadlifted over 500. but that is no big deal, relatively. just look at the light guy powerlifters and even women who do this.

400 for reps.

and the "olympic" 45 plates are notoriously underweight, by ~5lb.s ea.

i must confess this was with straps and tight belt.


I've read about squat strength, but was wondering if you deadlift, and if you do what kind of numbers you pull. Thanks.

I was stiff-legging 255lbs for sets of 3 today. Problem was, my grip nearly gave out on the 5th set, barely got the bar back on the rack. I am going to do rack pulls and such to help with my grip. I used chalk, but my hands just couldn't hold the weight. I don't care for those grip trainers.

with the stiff leg variant, proceed with caution, as they are inherenly more injury prone than the deadlift proper as less muscle groups are involved and you are at a more disadvantaged movement to apply leverage. the result is a concentration of stress on the susceptible lower back.

these stiff legged deadlifts, though, work the neglected hamstrings of the cyclist when done with a weight that will permit sets of 12-20 reps.
probably a good starting point for you from what you mention would be 135-185.
seems light for a lifter, i know, but do 'em strict with no bounce and see the light.

if you must lift the stiff variat heavy, try partials on the power cage or rack, starting from about mid-thigh level, this way you will avoid the deepest part of the movement, where you are most leverage-disadvantaged, and most injury prone.


I was stiff-legging 255lbs for sets of 3 today. Problem was, my grip nearly gave out on the 5th set, barely got the bar back on the rack. I am going to do rack pulls and such to help with my grip. I used chalk, but my hands just couldn't hold the weight. I don't care for those grip trainers.

with the stiff leg variant, proceed with caution, as they are inherenly more injury prone than the deadlift proper as less muscle groups are involved and you are at a more disadvantaged movement to apply leverage. the result is a concentration of stress on the susceptible lower back.

these stiff legged deadlifts, though, work the neglected hamstrings of the cyclist when done with a weight that will permit sets of 12-20 reps.
probably a good starting point for you from what you mention would be 135-185.
seems light for a lifter, i know, but do 'em strict with no bounce and see the light.

if you must lift the stiff variat heavy, try partials on the power cage or rack, starting from about mid-thigh level, this way you will avoid the deepest part of the movement, where you are most leverage-disadvantaged, and most injury prone.
thanks for the advice. I do alternate set/rep schemes every workout, but never go above 10 reps. I suppose 12-20 reps would be good for hypertrophy, but it won't help with strength. With the stiff-leg deadlift, I keep my back as straight as possible too, and never had problems with the lower back using the heavy weights. I lower the weight until the plates just touch the floor, then imediately go up.
I suppose this may be odd, but my normal deadlift is the same weight as my stiff-leg deadlift.
I am training solely for sprinting, so I am not the typical cyclist.

remember it's "stiff-legged", not "straight-legged". Keep a slight bend at the knees.

330 x 3 !!!!


This riding uphill shifting as low as possible is helping!

Whooohoooo .....!!!

Old goat with back surgery :D