Deads are stalled on 531

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    Deads are stalled on 531


    Any idea why? I'm doing it right (90% of my 1rm) and doing it accordingly from there. My form was corrected recently by squeezing my shoulder blades and taking the strain off my lower back. That seemed to help a bit but my 1 rep max Hasn't been going up at all and it's been about 1.5-2 months.

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    That's weird...my deads have gone up like 70lbs on 5/3/1.

    For assistance, are you doing:

    Kroc Rows?

    Hanging Leg Raises?

    Good Mornings?

    Hamstring Curls?

    Those have healed me a lot to get more strength! If not, try some deficit deadlifts OR chains/bands added to them, depending on where the weakness lies. Either on the beginning of the motion OR the lockout. Hope this helps!
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    Try rack pulls!! start below the knee and every week bring it lower till you hit the floor!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Have your squats gone up at all?
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    Quote Originally Posted by Celorza
    That's weird...my deads have gone up like 70lbs on 5/3/1.

    For assistance, are you doing:

    Kroc Rows?

    Hanging Leg Raises?

    Good Mornings?

    Hamstring Curls?

    Those have healed me a lot to get more strength! If not, try some deficit deadlifts OR chains/bands added to them, depending on where the weakness lies. Either on the beginning of the motion OR the lockout. Hope this helps!
    After deads I do lat pull downs then seated rows. And if I have enough time I'll do dumbbell rows. And if I remember I'll do straight arm press downs. Really trying to build the lats hoping that could be where my problem lies
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    Quote Originally Posted by benmayro
    Try rack pulls!! start below the knee and every week bring it lower till you hit the floor!
    I was doing rack pulls but I'm 6'3 so it's hard to find a setting where I'm not arching my back but where I can keep the bar at my shins
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    Quote Originally Posted by Mitch5
    Have your squats gone up at all?
    Squats are about the same too though. I've been lacking really pushing my legs though. I play a lot of hockey and leg day is usually game day. Not an excuse but maybe that could be where the problem lies?
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    Quote Originally Posted by kokobeware2 View Post
    After deads I do lat pull downs then seated rows. And if I have enough time I'll do dumbbell rows. And if I remember I'll do straight arm press downs. Really trying to build the lats hoping that could be where my problem lies
    Every tried changing those Pulldowns for Chin Ups or Pull ups? And yeah, try to get those Kroc Rows (Single Arm Dumbbell Rows) I've seen a huge improvement in my Deadlifts thanks to them
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    Vids or this post is useless...
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    Quote Originally Posted by kokobeware2 View Post
    After deads I do lat pull downs then seated rows. And if I have enough time I'll do dumbbell rows. And if I remember I'll do straight arm press downs. Really trying to build the lats hoping that could be where my problem lies
    You're not following the template at all. You're working muscles and not movements. Do you have the book?
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    It could be, squats and deads are very correlated and if you work on your squats ( which will work legs/core etc) it will no doubt help your deads. Doing 5 sets of 3 or 5x5 on both squats/deads along with all the other things ppl have recommended you should be fine
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    Quote Originally Posted by Celorza
    Every tried changing those Pulldowns for Chin Ups or Pull ups? And yeah, try to get those Kroc Rows (Single Arm Dumbbell Rows) I've seen a huge improvement in my Deadlifts thanks to them
    No I've been meaning to try something different. Tomorrow I'll try it again and see what I can do. For Kroc rows do you kneel on the bench?
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    Quote Originally Posted by napalm
    Vids or this post is useless...
    Been meaning too but I usually work out alone
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    Quote Originally Posted by Rodja

    You're not following the template at all. You're working muscles and not movements. Do you have the book?
    I don't know. Give me some insight?
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    Quote Originally Posted by Mitch5
    It could be, squats and deads are very correlated and if you work on your squats ( which will work legs/core etc) it will no doubt help your deads. Doing 5 sets of 3 or 5x5 on both squats/deads along with all the other things ppl have recommended you should be fine
    Yeah. I feel as if my Hams are growing more quads are as well just not as much.
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    Quote Originally Posted by kokobeware2 View Post
    I don't know. Give me some insight?
    Buy the book. It answers every element of 5/3/1.
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    Front squats are great for lacking quads
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    Lungess!! they helped me alot! with the barbell and dumbbells.. i rotate them in
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro
    Lungess!! they helped me alot! with the barbell and dumbbells.. i rotate them in
    Also a great idea
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    Quote Originally Posted by Mitch5

    Also a great idea
    im not sure if this is said already but my gym has like 4in high platfiorm you can stand on when you dead and do that for 2 weeks, once you are done its crazy how much you gain
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro View Post
    im not sure if this is said already but my gym has like 4in high platfiorm you can stand on when you dead and do that for 2 weeks, once you are done its crazy how much you gain
    His technique probably sucks as is. Doing it at a deficit is only going to make that worse.
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    Quote Originally Posted by Rodja

    His technique probably sucks as is. Doing it at a deficit is only going to make that worse.
    we need a video!
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by Rodja

    His technique probably sucks as is. Doing it at a deficit is only going to make that worse.
    He is gonna need very strict form, especially at his height.

    Just have someone film you for like 3-5 reps, I'm sure someone would be willing to since it does not take long at all
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    Quote Originally Posted by Rodja

    His technique probably sucks as is. Doing it at a deficit is only going to make that worse.
    Its crazy how much good technique can give you.. my bench has gone up and feels better after watching those videos you told me too
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by Rodja

    You're not following the template at all. You're working muscles and not movements. Do you have the book?
    This
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    Quote Originally Posted by Rodja

    His technique probably sucks as is. Doing it at a deficit is only going to make that worse.
    Woah easy there killer. I'm assuming it's because i may not have been following the program right
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    Quote Originally Posted by kokobeware2

    Woah easy there killer. I'm assuming it's because i may not have been following the program right
    Well the book explains it all. Buy the cheap book and read it.
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    Quote Originally Posted by Rodja View Post
    You're not following the template at all
    this

    lat pull downs?

    seated rows?

    db rows?
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    Quote Originally Posted by napalm View Post
    this

    lat pull downs?

    seated rows?

    db rows?
    DB Rows ARE part of the 5/3/1 routine BUT...They are NOT part of the 5/3/1 day, unless you are doing the BodyBuilder Assistance workout template...IMO Dumbbell rows go in the Bench Press and/or OH Press day.
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    Quote Originally Posted by Celorza View Post
    DB Rows ARE part of the 5/3/1 routine BUT...They are NOT part of the 5/3/1 day, unless you are doing the BodyBuilder Assistance workout template...IMO Dumbbell rows go in the Bench Press and/or OH Press day.
    you are correct sir, just saw the db rows in the periodization part on p 50

    but lat pull downs and seated rows?

    EDIT apparently i must spread some reputation around before giving it to celorza again, someone get him for me please...
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    Quote Originally Posted by napalm View Post
    you are correct sir, just saw the db rows in the periodization part on p 50

    but lat pull downs and seated rows?

    EDIT apparently i must spread some reputation around before giving it to celorza again...
    Hehe xD , Yeah neither Lat Pulldowns NOR Seated Rows are part of 5/3/1 for any scheme of powerlifting...They can be swapped for pull ups (according to some trainers) in the body builder assistance workout style...But then again...5/3/1 is more for powerlifting and strength training rather than Body Building...
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    Hows your diet? Are you meeting your caloric requirements? If not your stall is only going to end up in regression. I don't know much about 5/3/1 but as previously stated, in the thread, a vid of form would be pretty useful if your problem lies in the mechanics of your pull. That'll also allow for auxiliary work suggestions to strengthen your weak links, we all have them. Also again not knowing much about 5/3/1, but it seems a few had pointed out deviation from the program. How many times a month are you going for lifts at 90-100% 1RM? If you've been beating yourself up a de-load may be beneficial at this time and a stall in your progression is hinting at that.
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    Quote Originally Posted by napalm View Post
    you are correct sir, just saw the db rows in the periodization part on p 50

    but lat pull downs and seated rows?

    EDIT apparently i must spread some reputation around before giving it to celorza again, someone get him for me please...
    Quote Originally Posted by Celorza View Post
    Hehe xD , Yeah neither Lat Pulldowns NOR Seated Rows are part of 5/3/1 for any scheme of powerlifting...They can be swapped for pull ups (according to some trainers) in the body builder assistance workout style...But then again...5/3/1 is more for powerlifting and strength training rather than Body Building...
    I actually THINK there is a part about if you cant do X number of pull ups do lat pulldowns, but I may be wrong. Thanks again napalm.
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    Quote Originally Posted by NYiron View Post
    Hows your diet? Are you meeting your caloric requirements? If not your stall is only going to end up in regression. I don't know much about 5/3/1 but as previously stated, in the thread, a vid of form would be pretty useful if your problem lies in the mechanics of your pull. That'll also allow for auxiliary work suggestions to strengthen your weak links, we all have them. Also again not knowing much about 5/3/1, but it seems a few had pointed out deviation from the program. How many times a month are you going for lifts at 90-100% 1RM? If you've been beating yourself up a de-load may be beneficial at this time and a stall in your progression is hinting at that.
    With adherence to 5/3/1, you're never above ~85% of 1RM.
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    Quote Originally Posted by Rodja View Post
    With adherence to 5/3/1, you're never above ~85% of 1RM.
    Don't you hit 95% of 1RM on the third week of the macrocycle (5/3/1 week) Rodja? Or what do you mean I'm doing 5/3/1 now...I just don't wanna be doing it wrong.

    (And I had been doing it wrong FTR)
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    Quote Originally Posted by Celorza View Post
    Don't you hit 95% of 1RM on the third week of the macrocycle (5/3/1 week) Rodja? Or what do you mean I'm doing 5/3/1 now...I just don't wanna be doing it wrong.

    (And I had been doing it wrong FTR)
    It's 95% of 90% of your 1RM, which is ~85% of true 1RM.
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    Quote Originally Posted by Rodja View Post
    It's 95% of 90% of your 1RM, which is ~85% of true 1RM.
    I forgot that...I feel like an idiot now haha, I have been doing my 95% 1RM every 3 weeks...
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    Quote Originally Posted by Celorza View Post
    I forgot that...I feel like an idiot now haha, I have been doing my 95% 1RM every 3 weeks...
    This underscores a very prominent problem with peoples approach to training. Many will spend days researching and looking into test boosters, pre-WOs, GH boosters, etc. and spend thousands of dollars in the process, but they won't spend $20 on a book with a proven program and read it cover-to-cover multiple times.
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