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How To Increase Your Deadlift By 100lbs

Change The Way You Eat To Lift More Weight!

Posted by AdamEvans - September 22nd, 2017

Have you ever considered the quality of the food which you’re eating? Or even the potential food intolerances which you may have? Going back a year I didn’t consider these things to be a crucial aspect to my powerlifting training. The thought going through my mind at the time was that all I required were the correct numbers when it came to my macro nutrient intake. For example, I would focus on 1g protein per lb of body weight, and 1.5g carbs per lb of body weight (approx. 200g protein, 300g carbs). This was producing results when it came to my lifts, as I saw my squat increase to 465lbs, deadlift 525lbs, and bench press pass 300lbs. However this all came to a halt after some time.

Dissecting Training & Programming

My first thought was to break down the training regimen and try different powerlifting programs. Though this wasn’t a bad idea, it was only addressing one aspect of improving my performance. After training on the world renowned powerlifting program ‘The Texas Method’ for 3 months I saw significant improvements in my volume training, and rep PR’s. The challenge I faced was when attempting 1RM (one rep max) lifts; though my rep-volume was increasing, my 1RM was not.

Going Deeper On Diet, Macros, & Micro-Nutrients

After several failed attempts to increase my 1RM I decided to explore changing dietary habits by altering the source of my macronutrients. This means, I began changing heavy carb sources like pasta, potatoes, and bread, to all-things-green such as salads and vegetables. My weight began to drop as I started leaning out from the reduction in heavy carbs. Initially I was concerned about the weight loss, with my body fat going from the 14-16% range to the 10-12%. To my mind, the more body weight I had, the more I could lift.

After training for several months with my new source of macros I noticed a reduction in DOMS (delayed on-set muscle soreness), joint discomfort, and much more! I felt as though my breathing was also being optimized due to the reduction in inflammation. I then began to really examine how the body processes and breaks down its food sources. I began reducing the amount of red meat, refined carbs (potatoes and French fries etc.), and increasing the foods which combat inflammation such as tomatoes, olive oil, green leafy vegetables (spinach, kale, and collards), nuts (almonds, walnuts), fatty fish (salmon, cod, haddock), fresh fruit (strawberries, blueberries, goji berries), and more! Reducing inflammation has become one of my top priorities to improve recovery time of my body, notably my central nervous system (CNS).

Food Intolerances Effecting Strength

After feeling the difference in my physical body I began testing my 1RM again. Low and behold, what was once feeling heavy to me, now felt significantly lighter. I was also able to train more frequently with a higher intensity, working up to 85%+ of my 1RM every 5 days without issue.

Food intolerance, also known as non-IgE mediated food hypersensitivity or non-allergic food hypersensitivity, refers to difficulty in digesting certain foods. Food intolerance is different from food allergy in that it refers to the human body having difficulty in processing the intolerant food, but not a full-blown allergic reaction. Food allergies trigger the immune system, while food intolerance does not. Food intolerance can be so minor and often goes unnoticed, yet is a direct cause of things like low energy levels, and reductions in strength.

Bringing It All Together

Now that I’ve changed about 50% of the source of my diet to more natural foods I’m seeing progression and loving the process. I recently pulled 500lbs x 5 reps on the deadlift, and 600lbs on the Sumo Deadlift – both of which felt easy.


The reason I’ve written this article is because I hope to save people time, and help them get stronger. Take it from me, the quality of your macros are something to consider if you are interested in getting stronger. Many young people (under the age of 25) rely heavily on their youth to break down heavy carbs, sugars, and even processed foods. What I’d like to express is that you’re building a foundation of strength from a young age, and it’s imperative that the foundation consist of high quality earth grown nutrients – this is how you get strong. I’m writing this article at the age of 32, and can tell you it doesn’t get easier as you get older, so do the right things early and you’ll be an absolute beast!

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