Deadlift problem

[Jason11111]

Hi guys I'm gunna get straight to the point.

My training history has
Always been 5x5 type programs and such which leaves me squatting 3x a week and only dead lifting 1x week.

My problem is that I think I have devolved a weakness in my hamstrings and lower back?

My squat I could do 340x5 perfect form ATG but on dealift I can only get like 350x5

For my squat strength I think my dead lift should be at least like 370x5 which leads me to think that there's just like one body part in the chain that is preventing me from blasting my Deadlift.

I'm assuming the body parts are the hamstrings and lower back because the squat doesn't develop the hamstring that much and my lower back has always been somewhat weak.

Do you guys agree that my hamstrings and lower back are most likely holding me back from making progress. Because I have friends have have gained like 30 pounds to their Deadlift in a month just by adding in stiff leg deadlifts to work their hamstrings.

If this is not the case does anyone know what I can do to increase my Deadlift because compared to my squat yes it is higher but it should be a lot higher than what it is.

My leg day is tomorrow so I will try to get a video of me dead lifting. I know my form is off a bit but I don't think it's that bad.

Thank you to everyone who responds and I'm also thinking about running ed coans program in a couple months to increasing my Deadlift frequency.

 

[RegisterJr]

Video would help, for sure. There could be so many diff factors including form, hamstrings, glutes, quads, etc.

Where is your sticking point?

 

[Jason11111]

Was talking to a powerlifter at my gym and he told me my form was way off. My hips were way to high, and my drive phase I was pulling and not driving with the hips.

He said that just by working on the form I can def add about 40-60 pounds to my Deadlift easily.

I guess that solved the problem then. Thank you to everyone who responded tho.

 

[Inspiration44]

Im here to help!!! I am a deadlift specialist. My best deadlift is 600lbs at 178lbs bodyweight. I can tell you right now, if you have never trained your hamstrings before, than adding in GLUTE HAM RAISES, 3 times a week is going to make your deadlift absolutely explode. Do them for around 3 sets of 10 reps, do this for 3 months and I guarantee your deadlift skyrockets, as well your hamstrings will increase your squat as well. Also I wouldn't do ed coans program, it wasn't actually his program, he wrote it for someone. Keep doing your 5x5 on the deadlift, but ya add in glute ham raises, and also if your not doing it already add in lots of rows, I prefer one arm dumbbell rows and seated cable row. I will do 4 sets of 10 reps for each. My back is extremely thick from doing this

 

[Jason11111]

Ye I just swapped back my programming to Texas method style

Monday volume day
Bench squat power clean

Tuesday
Quick biceps workout just to not stay home

Wednesday recovery day
Ohp front squat pull ups

Friday max out day
Squat bench Deadlift

On what day should I incorporate the extra lower back and hamstring training. Unfortunately my gym doesn't have a GHR machine or a roman chair to do them on.

I'm thinking maybe stiff legs to substitute it.

 

[MTPMJM]

Train your hamstrings on tuesday imo. Add pause or box skwats to the program somewhere as well, as the pause will force you to engage the glutes on the way up. If youre going atg on skwats im assuming youre bouncing out of the hole and you arent low bar skwatting so your glutes and hams dont get much love

 

[Rodja]

Part of the issue in and of itself was thee frequency on which one lift was trained versus the other. Lifting is a skill and you'll become better at a lift (general statement here; there's a myriad of factors) with more practice aka frequency.