🌱 The Path to a 150kg Deadlift ⬇️

Author

Dan Pearson
February 01, 2024

THE PATH TO A 150KG DEADLIFT

358 words | 1 min 18 sec read

QUOTE OF THE DAY🌱

“Live your today as most people won’t so that you can live the rest of your life as most people can’t.”

Anonymous

Click the image to check out the IG Reel

Here’s how I am going to add 50kg to my Romanian Deadlift in 11 months.

My second performance related goal (after PBing the Liverpool Half Marathon in March) is to hit a 2x Bodyweight RDL (165kg at my current weight of 82.5kg)

Having a performance related goal (running, lifting, sport) is massive for long term adherence & enjoyment of training.

Most of us start training with the primary goal of getting leaner or adding muscle - but these things take consistency over 6+ months.

But, we can gain strength quickly, even within a single 4-6 week block of training.

This is because there are a number of different factors that influence strength, which we will the topic of todays journal.

Fitts et al. (1991) - Determinants of muscle force and power

The main influences on muscle strength (our ability to produce force) are:

  • Muscle Size: Bigger muscle can produce more force up to a point

  • Motor Skill: Better Technique = more weight can be lifted

  • Motor Unit Recruitment: Heavier weights = engage the bigger & more powerful muscles

  • Psychological Factors: Motivation, Focus, Physiological Arousal

  • Progressive Overload: More weight & reps each week = stronger

But how does this influence our training plan?..

ACTIONABLE NEXT STEPS TO GET STRONG

  • Dial in technique before you scale the weight up

  • Train in both strength (3-6) and hypertrophy (8-15) rep ranges 2-5 times per week

  • Prioritise weight increases to get super strong (increasing reps won’t hurt either)

  • Listen to your body (1-10? the higher the better = signal to push that session)

  • Recovery - Sleep and Nutrition to ensure growth and repair

  • Nutrition - Hit calorie and protein targets to grow muscle

    • Remember, a bigger muscle plays a big part in producing more force.

REMEMBER⚠️:

Never sacrifice technique and integrity chasing a weight. You’ll do more harm than good.

This is all about enjoying the process and celebrating the small wins.

Keep Chopping Wood 🌱

THE PERFORMANCE JOURNAL DAY 29 🌱 

YESTERDAYS STRAIN - 12.8 (Full Body Session - Split Squats, RDL, Deficit Press Ups, Shoulder Press, Core)

RECOVERY - 50%

JOIN THE PERFORMANCE JOURNAL WHOOP COMMUNITY ⬇️

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Thank you for reading. Have a great day 🌱