Thread: dead lift stagnant

Originally Posted by finch9000

Hey guys how's everyone going? Just curious on peoples deadlift pbs and ways to improve I'm 88kg and Pb is 192kg
Can't seem to get past this point any tips would be greatly appreciated

How you doing on this? I am working towards pulling over 500 again. Just did a high set of 465x3. I Think I can hit 600 by 45 yrs old. A couple years away and plenty of time to train.


Never Stop Growing

I found incorporating a mesocycle/macrocycle/periodization etc very helpful for breaking through 1 rep max walls. Taking a % of your 1rep max in the first weeks or month to the 8-12 range followed by a month/few weeks of 4-6 rep range and finally a personal precontest month of 80-95% of your max which should be around 3 reps give or take but not more then 5. Rack pulls at different elevations that overload with 130% and above are amazing too. I love these personally as they make your body/mind grow more comfortable with how heavier weight feels. Incorporating auxillary exercises throughout the cycle is key. Where do you struggle the most with the dead anatomically, how is your grip strength,Core and stabilizer muscle,tendon, ligaments. I often use good mornings standing and seated to improve range of motion and stability. Not with a heavy weight either. Sometimes just the bar. A snatch grip deadlift where I hold certain positions for a good while. The bar will just leave the ground, still below the knees and I freeze with my back in perfect flexion. Then just above the knees with a hold. You can mess around with variations of that. Another good one for me is a snatch grip or regular grip dead from a elevated platform. This is not for the novice or those nursing posterior chain issues. Anyway after all that take a day or two off so you are completely fresh. This is the day. Warm up, add anywhere from 3-5% of that max and go from there if you feel strong enough to pull more.