deadlift

[tatteredxangelx]

hey guys ... my deadlift is stuck ... i usually go:

135x5
225x5
315x5
405x5
495x5
545x2 or 3

was wondering if anyone thought it would help to just warm up with 1 plate x10 , than 3 plates x6 and than do 4 sets of 495 for 4-6 reps? Does this seem like a good way to break a plateu to any of you experienced lifters ??? i also added goodmornings to my workout.

[ironfreak83]

i personally just do singles all the way up to my max, or occasionally doubles. also for the longest time i was deadlifting every week and got stuck at 585 for a long time, then someone suggested deadlifting every other week and sometimes once a month. since i started doing that i've gone up to a 700 pound deadlift in about a year. you of course have to keep doing your supplemental exercises every week though. reverse hypers and good mornings work wonders also. you pullin conventional or sumo???

oh i forgot about super heavy rack pulls to get you used to holding the heavy stuff.

[tatteredxangelx]

well when i was stuck at 495x1, i started pulling sumo ... and i got 495x5, but couldnt pull 545, than i started conventional again and now im stuck at 575-580ish.

[ironfreak83]

you havin trouble lockin out or gettin it off the floor? also are you wearin a suit?


I pull conventional and had a lot of success when i started doing ultra heavy shrugs with straps. i think it was holdin the heavier weight and the extra strength i got in my traps that helped.

[riverat42000]

try doing deads twice a month. The days you don't do them maybe start your wo with rack pulls just below the knees one wo. The next do regular dl's. The next do dl's standing on a plate ( a thick one). You didn't say if your problem was from the floor or at the top. Also heavy t bar rows, Db rows, shrugs, all the regular asst. work. Power cleans are also a great way to work on getting the bar moving from the floor. There not very popular though. There tough and will leave you very winded if done correctly.

[tatteredxangelx]

locking out is my problem ...

[riverat42000]

the power rack should be your best friend for locking out problems. If you dl sumo then leg presses and wide stance spuats should help. A sumo dl is basicly a spuat with the bar in your hands. Set the pins so the bar is as close to your sticking point as possible. Load up with as much weight as you can handle for sets of 5-8 reps. Also imo doing good mornings is taxing your lower back too much. If your doing power squats and dl your lower back is getting plenty of work. Now if you didn't do dl's i would say have at it. You know it could be a point of overtraining your lower back. Also a good power cycle might be in order. Say 2 weeks of 4 sets of 10 reps on the dls. Then two weeks of 4 sets of 8 reps. Then put on your suit but don't put the straps up do 2 weeks of 4 sets of 5 reps. The next two weeks pull your straps up on your heavy working sets and 3 sets of 3 reps. The next week do 3 sets of doubles. The following week hit a new personal record for a single (Hopefully that is). Anyways this type of training routine has helped me in the past.