Milestone map
Milestone map
3 milestones
1.5× bodyweight deadlift
8 weeks
Execute a conventional deadlift of 1.5× bodyweight with full range of motion, documented with a video. For a 75kg lifter, this is 112.5kg (approximately 248lbs); for an 80kg lifter, this is 120kg. The 1.5× bodyweight mark is the boundary between beginner and intermediate strength — a milestone where the technical demands of the lift (bracing, bar path, hip hinge, lockout) become apparent because the weight is sufficient to expose technique gaps that lighter loads tolerate. The video proof must show the full lift: bar starting on the floor, hip hinge, the bar breaking the floor and travelling close to the body, hip lockout at the top with hips fully extended, and controlled descent back to the floor. Partial ranges of motion (from blocks, or not locking out) do not pass.
Proof required
Submit: a video of the 1.5× bodyweight deadlift showing the full lift from floor to lockout, with the loaded barbell visible in the frame. Include a note stating your bodyweight and the loaded weight on the bar.
What gets checked
- Full range of motion is visible — the video must show the bar starting on the floor, breaking the floor, travelling close to the body, full hip extension at lockout (hips fully through, not a soft lockout), and the bar descending back to the floor; a partial ROM lift from blocks or with incomplete lockout does not pass
- Loaded weight is verifiable — the plates on the bar must be visible in the video and countable; if the weight is not countable from the plates in frame, a second camera angle or a note confirming the exact load (bar weight + plates) is required; a weight that cannot be verified from the video does not pass
- Video is continuous, unedited — a video showing the setup and then cutting to the completion without the lift is not acceptable; the video must be a single continuous recording of the full lift; a video shot from a phone leaning against a weight stand at hip height from the side is the simplest format that captures all required information
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
Depth
Mastery
1.75× bodyweight deadlift
14–16 weeks into the 20-week training block
Execute a conventional deadlift of 1.75× bodyweight with full range of motion, documented with a video. For a 75kg lifter, this is approximately 131kg (288lbs); for an 80kg lifter, this is 140kg. At 1.75×, the lift is beginning to require deliberate programming — progressive overload with structured deload weeks — rather than just showing up and adding weight every session. Most lifters at this stage are following a linear or wave progression and are beginning to encounter their first plateaus. The video standard is identical to milestone 1: full ROM from floor to lockout, weight visible and countable, side-angle camera, single continuous recording.
Proof required
Submit: a video of the 1.75× bodyweight deadlift showing the full lift from floor to lockout, with the loaded barbell visible in the frame. Include a note stating your bodyweight and the loaded weight.
What gets checked
- Same technical standard as milestone 1 — full ROM from floor to lockout with hip extension, weight countable from video, side-angle camera, single continuous recording
- Bodyweight × 1.75 is confirmed — the note must state current bodyweight and the loaded weight on the bar; the ratio must be 1.75 or greater; submitting a 1.7× lift as 1.75× does not pass
- No hitching — at heavier loads, some lifters hitch the bar against the thigh during the concentric phase; hitching is a technical fault that is a red-light in competition; the video should not show the bar pausing or hitching against the thigh; a clean lockout without hitching is required
Resources
Foundation
Depth
Mastery
2× bodyweight deadlift — video proof
20 weeks total (the full outcome duration)
Execute a conventional deadlift of 2× bodyweight with full range of motion, documented with a video that meets all the technical standards established in milestones 1 and 2. For a 75kg lifter, this is 150kg (330lbs); for an 80kg lifter, this is 160kg. At 2× bodyweight, the deadlift represents a meaningful and well-recognised strength standard — one that most recreational gym-goers never reach and that requires months of deliberate training to achieve. The video proof must meet all the same standards as the previous milestones: full ROM from floor to lockout, hip extension, weight countable from the video, side-angle camera, single continuous recording, and no hitching. If the lift is performed in a competition setting (powerlifting meet), the meet's official results substitute for the video requirement.
Proof required
Submit: (1) a video of the 2× bodyweight deadlift showing the full lift from floor to lockout, with the loaded barbell clearly visible and weight countable, and (2) a note stating your bodyweight and the total loaded weight on the bar. If performed at a sanctioned meet, submit the official results instead.
What gets checked
- Full ROM with hip extension and no hitching — same technical standard as milestones 1 and 2; the 2× lift must show the full lift from floor to a complete lockout with hips through and no hitching; a 2× deadlift that would be red-lighted at a powerlifting meet is a technical failure regardless of the weight achieved
- Weight calculation is verified — bodyweight × 2 must be confirmed; the note must state current bodyweight (measured recently, not estimated) and the loaded weight on the bar
- Video shows weight plates identifiably — at 2× bodyweight loads, the plates are larger and heavier; they should still be identifiable and countable in the video; if the lighting or camera angle makes the plates difficult to count, a second photograph of the loaded bar with weight confirmed is acceptable as supplementary proof
Resources
Foundation
Depth
Mastery