Deadlift 500 Pounds + Run a Sub

I was looking for a great fitness challenge for 2021! This one will take me all year to train for and combines two of my favorite things, running + lifting. Thank you to Noom for sponsoring this video! Take their health survey to get started: bit.ly/noom_nic... #noompartner
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author and a licensed pilot.

[@nicksymmonds]

I am SO excited to train for this one! I will be posting weekly updates on Instagram. See you there! instagram.com/nicksymmonds

[@cglcoolman5260]

Ok

[@JacobWillson]

Here right away for this one!

[@rajsinghrajput6719]

Sir please make 800m training schedule weekly please sir

[@jaiden_knudson7898]

Thank you so much!!!

[@jaydeepmodh2803]

I'm.4th to view this lots of love 😍😍

[@jaiden_knudson7898]

Dude your such a beast your an inspiration for alot of people out there

[@zachfriedman4263]

Grammar

[@davoelo]

Can confirm

[@ParkerMax]

I think that deadlift needs to be at least 1,000 pounds. This way, a bison would be deadlifting the weight of a bison!

[@nicksymmonds]

hahah I'll train my bison butt off to get there!!!

[@cwetz226]

@@nicksymmonds after that he should find a real bison and deadlift it

[@cwetz226]

@Samuel Aslan your saying you don’t believe in the power of the 🦬 bison?!

[@cwetz226]

@Samuel Aslan you underestimate the power of the bison 😤😤😤

[@forrestgump8717]

@@cwetz226 i'd bet on eddie hall over a bison anyday.😤😤😤

[@simplycaleb8436]

Nick I’m a freshman in high school and I ran my first sub 5 mile in early October of last year! I got 4:57 and I was really proud of that time, thank you for the motivation, lots of people look up to you!!

[@nicksymmonds]

FANTASTIC!!!! Keep working hard. I have a feeling that 4:57 is just the beginning for you!

[@simplycaleb8436]

@@nicksymmonds 🤩thank you!

[@toddworth2628]

@@simplycaleb8436 im also a freshman and i run a 4:45. Whats ur pr?

[@simplycaleb8436]

@@toddworth2628 that’s sick, where you at?

[@toddworth2628]

@@simplycaleb8436 san Antonio wby

[@prestonruns]

I would recommend getting some input from a legit power lifter for your deadlift work! Really solid starting point though! Impressive stuff💯 Those squat shoes actually make deadlifts harder and I would recommend taking bigger weight jumps when going for a 1rep max so you don’t become as fatigued.

[@jacksonrowley2782]

And he didn’t use and claps and the weights were sliding at the end

[@CoulRanch]

He could’ve went up more if he used straps or an over under grip

[@Anon.G]

@@CoulRanch I actually think his grip was fatigued because he did way too many work up lifts ans went in too small of increments

[@luxajosef01]

Huge respect for Nick, but i feel like his traps are shrugged during those lifts... And I dont think thats helpful...

[@haydenblanchard9014]

@@luxajosef01 True. Great deadlifts for someone who specializes in running, but the shrugs at the top are a no go for maxing.

[@lukezobrist6760]

You should deadlift in flat shoes. Those look like they have an elevated heel.

[@Ryan-jh4oi]

Yes I was thinking that same thing, even barefoot would be better than Olympic shoes, since you dont want the raised heel for deadlift

[@RobbyDesmond]

It looked like he swapped out for lifting flats (like Metcons or something)? Were they not?

[@reidhogan7309]

@@RobbyDesmond no I think those were nike romaleos which have heels

[@DCtakeOFF]

i was so confused when he put those on. puts you at a disadvantage for the deadlift.

[@mattswiftney9178]

Agree. Those shoes are meant for squatting not a deadlift PR

[@kosukemedia]

I see you with that clean transition 7:08

[@gankhammer9926]

I’ve done a 305 bench with a 520 mile at age 42, was super proud of that. You guys are killing it.

[@ari7gam77]

Nick will get to that level to someday,

[@shreychettiar7789]

Nick is the actual goat dude. like my inspiration. OLYMPIC RUNNER

[@tyronehaylett8179]

Must say your videos are a inspiration too all up and coming runners, you give super advice and you don't just talk about it you physically do it, must say keep up with the great videos knowledge is power.

[@elistewart1780]

I set very similar (but less) goals with deadlifts and my mile time for the year! Best of luck , let's hope we both reach our goals

[@jacko7257]

This is so insane! When I did lifting before running, my legs felt like melty butter

[@nicksymmonds]

yeah I always prefer to life AFTER running

[@jacko7257]

The Bison understands me 👁👄👁

[@therifil]

Just to let you know that you would probably have a biggdr deadlift in flat shoes or shoeless than in lifters. You could also improve your grip with a switch grip, so one hand facing forward and one hand facing backwards

[@nicksymmonds]

Thank you for the tips!!

[@xChiili]

@@nicksymmonds going to agree with him here. The lifting shoes are great for bench and squat but for deadlift you want a flat heel. And switch grip helps a bit aswell especially once you get used to it

[@jordanrobinson9535]

​@@nicksymmonds Switch grip is a byproduct of certain lifting sports not allowing competitors to use straps for the deadlift. You can lift a lot of weight using the double overhand grip you currently use if you switch to hook grip but it can be quite painful. If your challenge allows for it, I personally would just use straps to avoid potential muscle imbalances over time or in the most extreme case a bicep tear.

[@givmigraad]

Looks like he is already using hook grip...

[@imbaguitar]

@@givmigraad it looked like he lost grip on the last attempt.. so i'm going to assume not hook

[@70gabino]

You'll get it. I'm 50 and at about 5:30 on my mile and hit 315 x10 on a deadlift and have never been a world-class athlete like you. I'm hoping to hit 5 minutes and get back into the 400's on deads later this year. Ambitious, yes but I'm gonna try lol.

[@paulduffy2524]

Bison, big fan, I always check out your videos for the work out/run info. I have powerlifted for decades and run about once a week. Packing in 170lbs on your deadlift in one year, along with keeping a crazy fast mile will be tough on your back. My 2 cents for the 🦬, I loved the bench press and deadlift, but pushing the deadlift that hard caused me a back surgery. It took me a few years to get back to near normal...If anyone can pull it off you can, good luck and be careful!!

[@kewalmer7225]

Man even at 37 youre doin this much, hats off sir for inspiring the youths and we'd like to see you do more challenges in the future 👍

[@riccardogiovetti]

@Matthew Beach I'm a huge fan of Nick's content and loved him as a pro runner, he's great and I'm not trying not to give him credit for what he's doing because it's a really tough challenge. With that said, he's ONLY 37! he's not old at all! You all talk like he's 70. Remember he's a world class talent, used to run sub 1:43 and was a pro till 2016/7 i believe. Justin Gatlin ran 9"87 at 37, Mo Farah set a world best last year at 37.. come on guys, you're still young and strong at that age

[@Pantelifts10]

37 is nothing on our day and age. I'm 34,physical job and keep getting stronger every year. Just gotta eat well and sleep 6-8 hours

[@sebastianpallysnd5220]

Being a powerlifter but a fan of running I'm very excited to see this.

[@asuraa3912]

Me too. Him deadlifting killed me though. He wasted so much energy going up by 10 lbs, he easily would've pulled so much more. He also brought up that failed rep fairly quickly, his grip just gave out. He's probably around 350-370 lbs imo

[@sebastianpallysnd5220]

@@asuraa3912 yep a lot of beginners errors here lol

[@michaelrabich9635]

He also uses double overhand grip, not mixed or hook, looks like grip an issue as well.

[@alfredogonzalez8735]

@@michaelrabich9635 he probably needs some more grip strength as well, when you're get to those weights at some point your hands just can't hold the bar

[@adamstacharowski5231]

Wasting all that energy only jumping 20lbs at a time

[@OneDerscoreOneder]

and then 5 lbs at a time 🤦‍♂️

[@anamitradey9266]

Makes for a longer video

[@codehawkofficial]

I am missing running badly. I was putting in loads of work before lockdown started, was bumping up my weekly mileage, but lockdown destroyed all progress. Now I am overweight, but I will start running again, and this time, will become better than last time!

[@kangsankim976]

Sorry if this is a bit intrusive, but what’s ur mile pr? How much were u improving weekly? Sorry, I just really enjoy these types of stories

[@anthonyjoshua1603]

Loved this video Nick waited so long for it!

[@nicksymmonds]

sorry it took so long to launch!!

[@nathanmikulsky2489]

Omg that title sounds scary

[@bretstevens262]

Nicely done Nick! Good luck with your 500lb deadlift and sub 5 minute mile goal!

[@Lidz2193]

Love it! Always fun to watch people analyze an upcoming goal and chip away at it. You are an inspiration Nick. Looking forward to see how it unfolds.

[@haltorne6647]

Definitely should work with a powerlifting coach on that deadlift. I'm worried you're going to tear a bicep with how big of a bend you're putting in your arms. On deadlift, your arms are supposed to act purely as cables, you're not lifting with the arms at all.

[@archiehutchinsonhutchinson8326]

Yeah, it was like he was shrugging it too

[@OneDerscoreOneder]

if he gets a powerlifting coach then he will make the goal for sure

[@OutlinedManny]

It was all overhand grip though, bicep tears happen in supination with the mixed grip

[@haltorne6647]

@@OutlinedManny they are more likely to occur with supination, they still occur with pronated grip if bicep incurs abnormal loading

[@Gargamel04]

I can't believe you did this video, Nick. For years I've claimed that I'm one of the only people on the planet with a 500lb Deadlift and sub 5 mile (4:41). Glad to see only Olympic athletes are talking about it. Love the channel!

[@AverageAthlete]

Looking forwardto seeing you progress. Just set myself a similar goal consisting of a sub 5 mile, a 300lb bench press and a 7c boulder all in the same day. So I'll be on the look out for training tips for the mile time.

[@pike1268]

This channel best be hitting 1mil by the end of the year it deserves it

[@christophercasey7388]

That's the track at the middle school in Springfield, next to Tracktown USA, Eugene, Oregon.

[@stephenbryant7384]

1. Try sumo (if you want) adds most weight for most people!:) 2. Get some flats to lift in (vans, converse, etc). 3. Hooks grip. Could help you since I believe that’s what you struggled with at the top. Keep up the work man! Just some suggestions I feel would help you:) I just hit a 500 pound deadlift myself weighing 145!

[@ryansedig7925]

Best of luck! I'm training for my first marathon in April and then working towards squatting 405lbs and running a sub 5:30 mile in the same day by the end of the year.

[@freneticfanatic]

Valiant goal. Best of luck to you and keep training hard AND smart.

[@TannerMorgan]

Excited for this series!!

[@vercolit]

A few tips for the deadlift (don't take me too seriously, I'm not that experienced myself and barely deadlift in the high 300s) that helped me tremendously: - pulling the slack out of the bar goes a long way - sumo might make you deadlift more weight - a narrower stance can help if you're not massive - going all out all the time isn't great for deadlifts, going hard but slightly restraining gives better long term success (at least for me, and I go all out once every 2-4 weeks) - putting variants of the deadlift that target your weaknesses + simple deadlifts in your program gives you similar results to deadlifting twice a weak with less recovery time I hope people that read this find it useful!

[@Richard_Garza]

Bro badass, love the over hand grip. I usually use mix grip after 200lbs+. My max is only 295lbs, weighting in at 125lbs. Gonna work hard on my dead lifts too, especially my overhand grip strength. Impressive strength man, inspiring as well.

[@brandonwellee8599]

Absolutely amazing to see that challenge! I would suggest a switch grip on your deadlift, you would of had that 335 easy peezy. Thank you for all your inspirational videos

[@tomaszatkalik541]

So he is deadlifting mile in 5 minutes

[@Gtorres664]

Love your content Nick and thank you for helping me thrive to be better everyday.

[@nicksymmonds]

Thanks for watching! Keep working hard towards your goals.

[@estelja]

Nick, try the sumo style (wider legs, arms inside of knees). It allows a more vertical back and uses legs more than low back. Should suit your build better.

[@j.matthewbassett3706]

Nick!!! I love your content! Keep up the great work! I always hate giving unsolicited advice, but on your deadlift it will be easier if you do it barefoot and try using a mixed grip to grip the bar. I know you’ll hit those numbers with your work ethic! Keep up the great work, Mr. Bison!

[@marcrodriguez4405]

Yes, add the mixed grip!

[@ts2357]

Nick if you grip becomes a problem as your legs and back get stronger I would consider using straps given your limited time to reach 500 pounds

[@alexanderduong6530]

Love the content, can't wait to see this happen! I would try to fix your deadlift though, some things and concepts either needs to be fixed or missing, but other than that, looking forward to what awaits in the future!

[@michaelandereck236]

When deadlifting you should wear flatter shoes or even barefoot. A lot of powerlifters like Chuck Taylors. The bar has to move less if you're closer to the floor. Good luck. That would be a huge gain in one year!

[@supernoodles908]

^^^this

[@centaurw8lifting]

That’s a great goal! Good luck with that challenge.

[@chevyimp5857]

500 deadlift is pretty demanding for most ,but you are a gifted athlete... Good luck . I'm excited for your progress

[@509CCB]

You’re a beast brother. I have no doubt that you’ll do it. Can wait to see you smash that at the end of the year.

[@pnorva]

You made that Sub 5 min mile look effortless. Looking forward to your progress on the deadlift. Goodluck!

[@en4431]

Try doing an over-under grip. Grip strength issues will become much less of a problem

[@khidirmuhammad4492]

hey nick ! damn I remembered when you just started this channel and you almost commented on every other comments ! Glad your channel took off :) I guess olympian's work ethic do translates to every aspect of their lives. Here is to further success :)

[@ryantherunner821]

You said last video that your next video would have something to do with lifting and running and I was thinking of what it was going to be. Now I know! This is a incredible feat!

[@tomascallejas1369]

currently at a 425 deadlift and 6:00 minute mile I haven’t ran in years so I can definitely lower that mile time, my PR is a 4:20. The toughest part is going be the deadlift. I’m taking on this challenge too. Lets see what happens 💪🏽🏃🏽‍♂️

[@joekipper1531]

Love this challenge! This is a huge accomplishment for any athletes. Especially crossFit athletes and triathletes

[@ranjanmishra1639]

Fantastic sir very easy 4:55. Always waiting for your video

[@kev69323]

Great videos! Been following you for a few weeks now. i was a competitive miler in high school, with a personal best of 4:48 my junior year. But i weighed 130 lbs when i did this. Im in my mid 30s now too. I got hugely into bodybuilding/lifting when i graduated high school. I now weigh anywhere from 190-205lbs im pretty sure. i was 209lbs about 6 months ago, but havent weighed myself lately. trying a sub 6 minute mile at my current bodyweight. the only hard part has been trying to find a facility that will let me use their track during the week!

[@loganboston5818]

Nice pr try the reverse grip that will help with the deadlift.

[@nicksymmonds]

yeah, I still haven't gotten used to it, but I see all the big deadlifters using it

[@supernoodles908]

@@nicksymmonds use hookgrip

[@hernandezclarence]

Yeah, just use hookgrip, mixgrip is bad for the scapula as one arm is opposed to the other plus mote bicep stress

[@brandonwhite9270]

Short answer: yes

[@RunThePlanet]

Great challenge. Agree the 500lb deadlift lift will be the hardest part. The running part will be easy for you, just keeping on top of it through the year. Look forward to seeing you achieve this - one of the better challenges.

[@Shotil]

Omg lol My fastest mile is 6:12 and my heaviest deadlift is 185 lb nice job 👍 Update: 5:49

[@toddworth2628]

9:29 my man listening to pop smoke lmfao

[@account-pending-deletion]

You can definitely meet this goal. I'm a former competitive powerlifter turned triathlete. Lemme just say that getting a sub-5 mile is waaaay more challenging than working up to a 500lb deadlift. If you're already there as a baseline, you can probably just throw in speed work every week to maintain your mile time while slowly building the additional strength for the DL. That's an impressive fucking goal at 37 years old.

[@camerongray7767]

I can do 200kg/440lbs and mile time is 5:36

[@myfuzzyanimals67]

I can squat 605 @195lbs, but there isnt enough time in a day for me to run a mile

[@adyuttamalemyan4304]

Sir please some videos on running posture n warm ups and the basic stuff thats a runner should learn from you ♥️

[@jamiecrawley7313]

Hi Nick, great video and good luck! Just thought I’d let you know that I did this in the same day in July and my brother Fergus did the 500lb squat and sub 5 minute mile in the same day too. Both videos are on his channel - Fergus Crawley

[@Pantelifts10]

This is my goal atm. Already got the 500lbs deadlift. Just need to better my run. Love those challenges. Great all around.

[@itsgonnabeokk1813]

Working on your deadlift technique (fixing back positioning, getting your butt down, pulling your shoulder blades together to prevent upper back rounding, keeping your shoulders from scrunching up towards your neck) and new shoes (flat shoes help you put the weight through the right part of your foot and prevent you from leaning too far forward) you can definitely get to 500! Pretty sure with more polished technique you can PR by about 50-75lbs.. you definitely have the strength. Good luck!

[@Benn635]

Honestly, you had the last attempt looked like was your grip that gave out - get a powerlifting coach to have a look at your form and you could get close to 500lb with some technique improvements 1. The already mentioned weightlifting shoes not desirable for deadlifts 2. “Leakage” or lost energy - you see your legs rising but the bar isn’t moving 3. Limited leg drive - you notice when the bar starts to move your legs are almost completely extended so you’re only really lifting with your lower back. Good luck :)

[@domkill777]

Hey man, great video I love this challenge. What a lot of people don’t realize is that to be able to do both the deadlift and the 5 min mile separately is really difficult to do, let alone do them back to back. I am roughly the same strength as you in the deadlift, maybe a little higher at the moment and I can tell you for sure, it is not easy increase your one rep max. I would experiment with different forms when you attempt the deadlift. Some people do it sumo style which brings your core lower to the ground, decreasing the range of motion. This can make the lift slightly easier to complete just by adjusting the lever points. I know this video was to help you get a basis of what your time would be and your deadlift would be, but for the deadlift in the future I would also suggest doing larger jumps in weight, or less total repetitions. There is nothing like trying to deadlifting a one rep max. Many people tend to get extremely fatigued and it is common for dizziness to occur. So please be mindful that this is potentially dangerous if you push yourself too hard deadlifting or running right after. Wish you luck Nick!

[@samkemper1]

Faster than me and twice my age!! So much respect

[@ianweaver534]

This was worth the wait!! Your an inspiration Nick!!

[@raybergstrom]

2 deadlift tips: 1. Use flat shoes or barefoot instead of lifting shoes. Those lifting shoes are for squats/olympic lifts and can be disadvantageous for deadlift. 2. Use mixed grip or hookgrip instead of double overhand. You can probably already pull 50-100 pounds more with mixed/hook than you can with double overhand. You have a good double overhand pull though!

[@danmoranfitness]

Just done this a couple months ago! Good luck!

[@charleskennedy8695]

Awesome dude, I will be watching your progress

[@JoshMcGehee]

Dang, Nick. I thought I gave up running after college (I'm also a bison), but this challenge kinda makes me want to get back into it, if I can just duplicate your year of training. Mile - 5:20 Deadlift - 415lbs Weight - 187lbs Age - 31

[@hyperious]

The year is 2030. Nick's new challenge is to beat the world record bench press, dead lift, squat, the mile, the 110 hurdles and the marathon in one day.

[@418cjpaul]

this reminds me of my friend Lee Howard Ph. D who did a 4:18 mile at Otterbein University . He had to stop running due to knee problems> he took up weight training and eventually made a 630 deadlift. I don't think anyone else has ever put these two together.

[@user-hm8hd2nc6u]

in China mainland, the full sore test standards for boys from junior high to high school (age 15 to 16) was 10 pull up, standing jump for 2.3 meter, and a 1000 meter run under 3'35'', almost every boy in my class got full score because the score would be added to the high school entrance exam (where you can change to a better school with higher score of your district but still within the city limit), while in high school, the pull up standard is 18, standing jump is 2.5 meter, and a 1500 meter run for 4'50'', since the high school test score is not needed for the college entrance exam, almost everyone failed to get the full score. That being said, getting some sub mile run under 5 while lifting some 350 pounds in deadlift is pretty awesome, physical age is about the best from my high school standard.

[@caseynelligan769]

Nick. This is Casey Nelligan, another track and field runner. I lifted a 385 pound deadlift last summer.

[@Boisvert100]

Good job! 2 things: First don't put lifters for deadlift. Second if you use a over/under grip on the deadlift, it will help a lot.

[@charliecrary6308]

Nick Symmonds is my favorite superhero

[@cahal]

This is an insane commitment. Will watch.

[@JESUSJANET]

You can add of the top deadlift to improve your power., set the bar at knee hight and start from that point.

[@jimsmith731]

Nick, consider using a reverse grip in your deadlift (each hand facing a different direction). It's common in powerlifting and with most people who deadlift in their training.

[@InTheLongRun]

I’ll tell myself to spread that peanut butter from now on 💪🏼 🥜

[@nickculbertson4957]

4:20 mile in my prime and currently a 491 deadlift....so yeah imma go for this too!

[@danielthomas4761]

You ran a 3.55 minute/mile in your prime. That is insane!

[@Thebrianweissman]

Pretty sure he said 3:56 multiple times.

[@rafaelluis8300]

Go Nick! I just started weightlifting a month ago and it’s so awesome to see content of running and lifting! I feel like you could’ve gotten 335 with some grips👍👍

[@kspparkle9729]

I love ur energy dude keep it up

[@HomeGymChris]

That's how you conquer the year! Thanks for the inspiration! #conquermindset

[@rossconnor8614]

Good luck! This summer, I trained to deadlift 600 lbs and run a 6 minute mile. I hit the 606 deadlift but could only muster a 6:23 mile--my legs were completely wasted. For your information, it probably works better to run first and lift second.

[@MrUKRAINEC]

It's the most interesting chalange I have seen on this channel! Waiting to see the results!

[@sebastianhahn8274]

Will you ever make your own Run Gum shoes ? Since you love shoes so much .

[@stuart3448]

Dang that would be sick

[@skc1538]

You've inspired me to run over the summer, but I got so lazy this winter 😪

[@onemore7553]

You should use the mixed grip for your max deadlift. It should allow you to have a better grip on the bar and help you lift more weight.

[@10k.rich1e2]

At this rate nick should have 1 million subs by August

[@charlesthorndike2702]

Good contenders for this challenge: Wladimir Klitschko (the legendary heavyweight boxer) I don't know what his deadlift is/was, but it has to be massive. And his running regime consisted of 12x800m where each 800m was sub 3 minutes, and he got 1-minute rest between each interval. With a bodyweight of 250lbs (113kg) that is simply incredible. Olaf Tufte. Norwegian rower with 2 Olympic Golds in the single sculler. Has a deadlift PB of 240kg (529lbs). 1.93 (6'4) and 95kg (209lbs). Did 28 consecutive pull-ups at a Norwegian TV Show. And he holds the national records at the erg rower with 5:44 in the 2000m, and 15:10 at the 5000m. VO2 max of 76mL/(kg·min). Any elite rower really. Joe Falcon (back in his prime) American runner. His PB in the mile is 3:49.31. Was able to bench press 290lbs (132kg)!! So his deadlift was probably huge as well. Jon Rønningen (back in his prime) Norwegian wrestler. 2 Olympic Golds in the 52kg class. He ran the 10k slightly slower than 30minutes. 157 tall (5'2) and was able to bench 165kg (363lbs) and squat 175kg(385lbs)!! So his deadlift must've been huge as well. Ashton Eaton would probably be a perfect fit for this challenge as well.

[@yahirsvega323]

Crazy glad you are back 💪💪💪

[@zachsmith9351]

Nick I’m on my own journey to a 500lbs deadlift and the one thing I’ll say is just work on the form your looking strong and once the form comes you will just throw the weights around.

[@jasonobrien9481]

Great idea for a challenge, I think you’re much closer than you think, looked like you could get 400 barefoot, less reps building up to max and hook grip. Looking forward to watching your progress. Thanks for all the videos!

[@SatisfyingWhirlpools]

I’ve never deadlifted before 🤔 is it beneficial to long distance running?

[@nicksymmonds]

not really. But general strength training is!

[@heinousmf]

it benefited me a lot. It got my 5k down from a 19:38 to a 17:45 but keeping more mileage is what's gonna propel you more

[@davidjanbaz7728]

@@nicksymmonds it actually is but not as great as in sprinting! As you're deadlift goes over 2.5x to 3.0x body weight; you're mile time should drop. But over that it has a negative effect in longer distances due to body weight gain. You definitely should retest your Spirit times after increasing your deadlift. Single leg deadlifts with open trap bar and elevated heel is more sports specific to running. See: Cal Dietz triphasic training! Good luck!

[@peterneill2767]

just a tip, put that dji drone in cimematic mode and youll get a much smoother shot around the track

[@leeb86]

Hey Nick love the channel. Easy tip for you, lose the lifters for your deadlift. Great for squatting and oly lifts, counter-productive for deadlifting 👍

[@alexground3622]

great video nick