Deadlift issues

[sky]

I suck at heavy deads . I squat more then I dead and my deads haven't gone up since I started doing them (2 months)


Anybody have a solid routine I could try .


Form and speed are great at anything up to 80% then from 85% up it is living hell.

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[Markas61]

Work up to it. Do sets of 2 until you reach your last set which you go heavier.

[Dont wanna be old]

Have you watched videos of yourself doing deads ?
I did 10lbs over my 1RM with a spotter pushing me .
You ever see someone spot a dead lifter ?
You think no fucking way because I did in my 50’s .
Well a 18 year kid pulling 495 like I Pulled 135 loaded my bar over my 80% to more than my 1RM .
He stood in front of me like he was gonna yell in my face .
When I got set and started to pull he put a finger under my chin and lifted .
Keeping my head up my spine was straight.
Never wanted a spot again because I don’t like being touched but lifting heavy I hold the bar bait handed and lift my head up . The body will follow.
I read and studied for years . Everyone said to pretend to drive your heals into the ground .
Moral of my story is some people lift thru there head up and others lift by trying to push the ground away .
Good luck
DWBO

[Droid1988]

What are your stats? Current squat and deadlift maxes? Are you just maxing every week? How are you currently trying to increase your deadlift? You need to be following a progression of some sort or you won't see much strength gain


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[hamsy523]

I think the two exercises that improved my deads are virtical leg press on the smith machine with wide as I could go with toes out and standard leg press again wide and deep as I can go.
As far as routine I pyramid up to 90% max and back down to 50%

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[GurthQuake]

Dude Let me know if you find out a way to do this without hurting your back because no matter what I do I seem to hurt my back with deadlifts and I do them perfect I just don’t have the back for them I can do lightweight all day but I start to get too heavy and boom my lower back is done


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[Sqwuidd]

I don’t deadlift bc every time I fuck my self up and then an outta the gym for a week
It’s just not worth it for me
I can do light weight tho but anything over like 4 plates and I’m fucked


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[GurthQuake]

I don’t deadlift bc every time I fuck my self up and then an outta the gym for a week
It’s just not worth it for me
I can do light weight tho but anything over like 4 plates and I’m fucked


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Agree


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[GymPrincess]

I have been doing the 5x5 works for all 3 main lifts. I have a weight do 5x5 if i complete it i add 10lbs for dead and squats and 5 for bench. If you can't get the 5x5 you still keep the weight and do what you can. I added a ton of weight for all my lifts. Then after so long i switched to a 3x3. After that i take a break and dont have anything set. I just go with how i feel. If i feel strong i pyramid up to a 1 rep weight. If i feel weak i do volume. Hope this helps [emoji6]

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[sky]

I got with a trainer he told me to do 6x3

3x3 for Sumos to teach me to use my back and legs at the same time (he said Sumos help teach you the engagement of both groups which he believes is my down fall)

Then 3x3 at 90% adding 5lbs every time I complete the 3x3 without failure . Doing deadlifts twice a week.


Ima see how this goes.

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[Droid1988]

I got with a trainer he told me to do 6x3

3x3 for Sumos to teach me to use my back and legs at the same time (he said Sumos help teach you the engagement of both groups which he believes is my down fall)

Then 3x3 at 90% adding 5lbs every time I complete the 3x3 without failure . Doing deadlifts twice a week.


Ima see how this goes.

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Do not deadlift at 90% twice a week. Way too much volume. If you're set on deadlifting twice a week do the 3x3 conventional at 90%. Then closer to 70% on your sumos as an accessory.


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[sky]

Do not deadlift at 90% twice a week. Way too much volume. If you're set on deadlifting twice a week do the 3x3 conventional at 90%. Then closer to 70% on your sumos as an accessory.


Sent from my iPhone using TapatalkYour probably right... I don't get back pain from deadlifts even if I end up maxing lol 1 hour later and feeling good as new ...

I guess 70% is fine I just hate the idea of speed work sets at 50% as it doesn't transition at all for me at heavy weight

So I tend to get careless.

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[Droid1988]

I've always dealt with back pain and back tweaks but it's learning to take the necessary precautions before, during and after lifts. Prehab, mobility, bracing, breathing all play a role in big lifts. You'd be surprised how much one good cue can help the way you lift. I was stuck in the mid 400s for deads for almost a year until I started proper programming and accessory work. 2 years later I hit 640 on the platform with more in the tank. This year my goal is 700


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[HarvneyKalooknoo]

New member but a long time lifter. I've found that when I get pinned in deadlift I take a few steps back and run a 5/3/1 program for deads only. Helps to break stalls. I've also found success with Sadiv sets twice a week. Starting at 60% max every 30 seconds first week. Then 60% every 20 seconds 2nd week. Then 60% every 15 seconds 3rd week. Rest 4th week. Start over again at 70% for 3 weeks then a rest week. Then again at 80% but on the 4th week go for a max. The large amount of training at lower weights in such a small period of time causes a great amount of growth without the CNS burnout that comes from heavy deads. I would only run this twice a year or so. Rest of the time I'll follow a 3/5/1 protocol.

[Droid1988]

I would recommend looking into the juggernaut training. If you really push yourself on the program it's great for increasing max strength.


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[stephen220]

If you deadlifts every week it's not good to go really heavy every week. Deadlifts stimulate the cns more than any exercise so what I do is deadlifts every other week and put in exercises that help build my deadlifts on the other weeks. Good mornings helped me improve my deadlifts also and straight leg deadlifts, rack pulls. But make sure your form is correct when going heavy. Don't think of the exercise as lifting weight off the ground. It's leaning back and driving into the ground while flexing your hips like dwbo said, understanding the breakdown really helps improve the movement which will lead to heavier lifts.

[doomer39er]

To hard to judge with out seeing where you are weak.Depending on your strength a basic linear progression program could be used to build your dead. Assistance should be based of the weaknesses. Link a video of a failed max lift or a hard triple and we can help you.

[Amjodor]

Like said above it’s hard to tell without seeing your form. That being said, I would record yourself and watch. Is your sticking point right off the ground or further up top? Sometimes form will wreak havoc on strength and can be corrected over time. A lot of times it can be a weak body part holding you back either hamstrings or lower back. Do you do any direct lower back work?


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[MK101]

Time and practice mate. My MAX deadlift was stuck at 220kg for some time(maybe 2 years), a few things that helped me take it to my current 255kg.

-switched my stance so my hips and glutes function the best (better positions)
-glute activation
-consitancy, AMRAP top sets, no grinders, 5x10 assistance (I’ve basicly done the same routine/different weight ranges for the last 2 years)
-Dead stop every rep.

well that helped my deadlift. I hope it continues to grow. Remember things don’t come easy, and keep away from your max, get some reps in.

[roycehellion]

I'm over 90% more than twice. 5x5 Mondays, 5x5 Thursdays.... Then Tuesdays and Fridays I start 85% for 3x15, dropping plates at failure...I've never hit my full 15. But is brutal. That's per my trainer :/

[bodybuilderlover]

feel not good when do dead lift,hahahah

[Ryan1007]

As mentioned above 5x5 works well although I would recommend changing the routine up every 8 weeks or so. Rack polls are good for working through a sticking point as are bands and chains if you have access to them. The bands and chains also are great for working on speed. Lastly, box squats gave me some time of the best increases to both my dead and squats.