Need deadlift advice

lboston

lboston

Well-known member
Could use advice on my deadlift. It's my weakest of the "big three". Last week I was able to get 415x3, but today I could only get 405 once. It was exactly one week between training sessions.

I would appreciate ant advice you all could give on deadlift programming. Is attempting to go up in weight each week a bad idea? Should I focus on varying forms of the deadlift for week to week or perhaps due heavy deadlifts every other week?
 
Post a vid. Post your current program. All your questions will be answered.
 
Swanson52 said:
Post a vid. Post your current program. All your questions will be answered.
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Current routine is a "power/ hypertrophy" routine. Essentially I do a complex power movement at the start in a low rep range and the two to three sets in a moderate rep range, finishing with a burn out set of an exercise in the 20-40 rep range. As an example for back may be: Deadlift 3x3-5 Bbell rows 3x4-6 Wide- grip Pull ups 3x8-12 DB rows 2x 8-12 Cable rows 1x30-40 Hyper extensions 3x10-14
 
lboston said:
Could use advice on my deadlift. It's my weakest of the "big three". Last week I was able to get 415x3, but today I could only get 405 once. It was exactly one week between training sessions.
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Not really uncommon, as the DL and squat big body moves, can take a lot of energy, recovery and if one is hitting PR levels they are not accustomed to on a reg basis, normal to have a bit of a swing/dip in strength and intensity output.



Current routine is a "power/ hypertrophy" routine. Essentially I do a complex power movement at the start in a low rep range and the two to three sets in a moderate rep range, finishing with a burn out set of an exercise in the 20-40 rep range. As an example for back may be: Deadlift 3x3-5 Bbell rows 3x4-6 Wide- grip Pull ups 3x8-12 DB rows 2x 8-12 Cable rows 1x30-40 Hyper extensions 3x10-14
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Personally, I don't think it is as much the exact routines people fail on, as it is the focus and hard work needed over a long haul that they falter with, that makes the big staying jumps in this exercise elusive.

A few questions...
How do the other 2 lifts compare to your dead ie: numbers?
Are you more long waisted?
How long have you actually pushed to move you dead up? #415x3 is not bad really, depending on whether or not you have been steadfast at it for years!?!?
I'm guessing no!?

IMO old school DL magic, comes from determination, hard work, getting somewhat uncomfortable and beat up a bit and strong focus on that specific exercise. After that, then the other stuff might matter.

I also tell some guys sometimes, they may have to allow other lifts/body parts to slip a bit, to really put the effort and energy into moving the DL up to steady PR territory and the capacity to work it regularly.
 
PaulBlack said:
Not really uncommon, as the DL and squat big body moves, can take a lot of energy, recovery and if one is hitting PR levels they are not accustomed to on a reg basis, normal to have a bit of a swing/dip in strength and intensity output. Personally, I don't think it is as much the exact routines people fail on, as it is the focus and hard work needed over a long haul that they falter with, that makes the big staying jumps in this exercise elusive. A few questions... How do the other 2 lifts compare to your dead ie: numbers? Are you more long waisted? How long have you actually pushed to move you dead up? #415x3 is not bad really, depending on whether or not you have been steadfast at it for years!?!? I'm guessing no!? IMO old school DL magic, comes from determination, hard work, getting somewhat uncomfortable and beat up a bit and strong focus on that specific exercise. After that, then the other stuff might matter. I also tell some guys sometimes, they may have to allow other lifts/body parts to slip a bit, to really put the effort and energy into moving the DL up to steady PR territory and the capacity to work it regularly.
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Thanks for the reply. I totally agree with you on all the above. I think for me, the biggest part is the recovery.

I hasn't done DLs off the floor for over 6-9 months and this was only my second week at training them again.

I also did 15 minutes of a strength setting on the elliptical that morning ...that may have hurt my #s as well.

I did legs on Tuesday with heavy squats...3 sets of 365x5 with a wider stance and then 3 sets of 225x10-12 with a very close stance. Legs were still sore going in to back training on Friday.

Other heavy compounds for the week were bench 3 sets of 315x4-5 on Monday and then 3 sets of 205x4-5 on the seated shoulder press on Thursday, the day before back . Currently doing a 4-day split. Weighing 185lb.

Not sure what " long waisted" means, but I do have a longer torso, but short arms and legs. I'm only 5'6, but the torso is definitely longer than my legs in comparison.

Again, appreciate the feedback, brother. It could just be my lack of patience...
 
Okay, well if you have not put much serious time in on the DL lately, I would not get too upset over a drop or miss in some W/O energy etc.

lboston said:
Not sure what " long waisted" means, but I do have a longer torso, but short arms and legs
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Yeah, longer torso, is what I meant.
That just makes the lever arm from the shoulders/weight to the waist pivot, a bit farther away on the conventional pull, than someone with say a short torso.
Nice squat numbers BTW and is another reason why some guys who are good at squatting, also do some good pulling work with a sumo stance and more upright torso.
 
lboston said:
Thanks for the reply. I totally agree with you on all the above. I think for me, the biggest part is the recovery.

I hasn't done DLs off the floor for over 6-9 months and this was only my second week at training them again.

I also did 15 minutes of a strength setting on the elliptical that morning ...that may have hurt my #s as well.

I did legs on Tuesday with heavy squats...3 sets of 365x5 with a wider stance and then 3 sets of 225x10-12 with a very close stance. Legs were still sore going in to back training on Friday.

Other heavy compounds for the week were bench 3 sets of 315x4-5 on Monday and then 3 sets of 205x4-5 on the seated shoulder press on Thursday, the day before back . Currently doing a 4-day split. Weighing 185lb.

Not sure what " long waisted" means, but I do have a longer torso, but short arms and legs. I'm only 5'6, but the torso is definitely longer than my legs in comparison.

Again, appreciate the feedback, brother. It could just be my lack of patience...
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I don't know many strength coaches at all that would recommend squatting at a narrow stance. That's just putting a lot of strain on your knees. You'll find credible coaches like Rippetoe, Starr, Tate, Simmons, DeFranco, etc. always recommend wide stance with your toes slightly outward or forwards (depending on if you're using a box or not). There's really no reason at all to use a narrow stance squat. They're very hard on the knees and unable hip drive.
 
The same thing happens to me with the deadlift. 1 week I hit 495 for 5 then the next week 365 felt like a ton. For deadlift I alternate heavy and light weeks, the light week always feels heavier than it should but by the time the heavy day rolls around i'm good for a good heavy day.

Might try to alternate heavy and light weeks or do a cube type thing with a rep, speed and heavy week
 
Rodja said:
Two things: need a vid for technique analysis and how much do you use on good mornings?
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I train by myself, but I'll see if I can get someone to take a vid for me. Don't do good mornings...need to...was actually watching videos this weekend on form.
 
You're gonna have good days and bad days when it comes to compound movements like dead and squat. I wouldn't chalk up a bad deadlift day to be too much more than a bad day in the gym, we all have them. Have you been consistently plateaued on deads for a while?
 
I plateaued in October at 225, so I started doing the 5/3/1 program. On Saturday, I checked to see if I had improved and I was able to max out at 255. It's not a lot, but it's an amazing PR for me. :D I will continue with the 5/3/1 for a few more months. :D
 
puccah8808 said:
I plateaued in October at 225, so I started doing the 5/3/1 program. On Saturday, I checked to see if I had improved and I was able to max out at 255. It's not a lot, but it's an amazing PR for me. :D I will continue with the 5/3/1 for a few more months. :D
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U should be able to add 5 pounds to the bar each session at that kind of weight.
Try 3 sets of 5 for 3 weeks
225, 230, 235
240,245,250
255,260,265
All for 5 sets. Warm up then do these first thing that day In the gym. Give it all u got.

U shouldn't plateau til u start approaching 2x your body weight. I went from dead lifting 185 max to 290 in one year just by adding 5 pounds and reps every session with the attitude that I CAN. Never once thinking it would be " out my league "

You'll be surprised at how much more u can do

Nevertheless, congrats.
 
chedapalooza said:
U should be able to add 5 pounds to the bar each session at that kind of weight.
Try 3 sets of 5 for 3 weeks
225, 230, 235
240,245,250
255,260,265
All for 5 sets. Warm up then do these first thing that day In the gym. Give it all u got.

U shouldn't plateau til u start approaching 2x your body weight. I went from dead lifting 185 max to 290 in one year just by adding 5 pounds and reps every session with the attitude that I CAN. Never once thinking it would be " out my league "

You'll be surprised at how much more u can do

Nevertheless, congrats.
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Thank you! I was going up 5lbs on upper and 10lbs on lower every 5/3/1 cycle. I just started a new cycle today, but will definitely look into your suggestion. I plateaued quick because I got "strong" really quick. Lol, actually, I didn't push myself, so I never really knew how strong I was. All in all, I can't wait to see my full potential. :D lol, my favorite PR this week: being able to do lotsa push-ups! :D
 
puccah8808 said:
Thank you! I was going up 5lbs on upper and 10lbs on lower every 5/3/1 cycle. I just started a new cycle today, but will definitely look into your suggestion. I plateaued quick because I got "strong" really quick. Lol, actually, I didn't push myself, so I never really knew how strong I was. All in all, I can't wait to see my full potential. :D lol, my favorite PR this week: being able to do lotsa push-ups! :D
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I just checked your profile and didnt realize you're a woman. not that that means you shouldn't or couldn't be as strong as a man lol, but yea 255 is great regardless of gender. I saw a woman dead lifting 450 the other day In my gym training for some competition.. Anything is possible!
 
chedapalooza said:
I just checked your profile and didnt realize you're a woman. not that that means you shouldn't or couldn't be as strong as a man lol, but yea 255 is great regardless of gender. I saw a woman dead lifting 450 the other day In my gym training for some competition.. Anything is possible!
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Lol, it's ok and that's awesome! You're right! Anything is possible! Thank you, again! :D
 
Going for a heavy lift every week is definatley taxing, if im going for 1RM or some heavy sets of 3, I often take a week inbetween.

i.e. Say im going to do 445x 3, the next week i will do something like 315x10-15 (deload) then the week after i go and do 450-460 x1-3 so on so forth.

Also when your about to lift create yourself a little routine in your head, like placing feet, getting tight etc. and keep repeating that every time you lift. It halps me get in my 'zone'. Might work for you?
 
grinnell27 said:
Going for a heavy lift every week is definatley taxing, if im going for 1RM or some heavy sets of 3, I often take a week inbetween.

i.e. Say im going to do 445x 3, the next week i will do something like 315x10-15 (deload) then the week after i go and do 450-460 x1-3 so on so forth.

Also when your about to lift create yourself a little routine in your head, like placing feet, getting tight etc. and keep repeating that every time you lift. It halps me get in my 'zone'. Might work for you?
Click to expand...

I personally have bad back and hip arthritis, so anything over 5-6 reps starts to hurt and runs the risk of injury. I used to rep out 12-15 and reverse pyramid down for years. It killed strength but I had a hell of a lower back definition. But I still kinda do now and am way stronger staying in the 1-5 range. I deload every 4th week. Just using lighter weight in the 5 range
 
chedapalooza said:
I personally have bad back and hip arthritis, so anything over 5-6 reps starts to hurt and runs the risk of injury. I used to rep out 12-15 and reverse pyramid down for years. It killed strength but I had a hell of a lower back definition. But I still kinda do now and am way stronger staying in the 1-5 range. I deload every 4th week. Just using lighter weight in the 5 range
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That's fair enough... My advice then simply is to get your mind right and try a routine? Sorry don't have any other answers really.
 
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