Thread: Deadlift/squat routine help please

First up
24
205lbs
not on juice.
Bench 370
Deads 455
Squat 415

Been back in the gym for around 6 months and i cant get my deadlift or squat to move hardly at all. I think its a lack of quality routine but mt trainer only cares about bench XD.

Any help or recomendations will be great

Hardest part of deads
My deads are glued to the floor.
If it comes up it flys





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Work on the other muscle groups and your core! Gain a bit of weight {if your not competing}. I like to use a partner and put more weight on the bar than I can do every once in a while. It helps me get used to the added poundage and next thing you know, I am doing it on my own. Just a tip. Also, heavy negatives w assistance

Max

Originally Posted by sky

First up
24
205lbs
not on juice.
Bench 370
Deads 455
Squat 415

Been back in the gym for around 6 months and i cant get my deadlift or squat to move hardly at all. I think its a lack of quality routine but mt trainer only cares about bench XD.

Any help or recomendations will be great

Hardest part of deads
My deads are glued to the floor.
If it comes up it flys





Sent from my LM-G710VM using Tapatalk

It is extremely hard to pin point errors in any lift with out seeing video. You should throw up a lonl to some videos. Deadlift Is my thing. Body levers come into play huge. But looking at your 1RMs for each lift you are very well rounded. People tend to have a big difference between there weakest and strongest lifts. Like my deadlift is close to 275 lbs over my bench. But again I saybits hard to tell without seeing.

On a round about guess, I'd say you arent using proper leg drive. You must push the floor away before you pull. Like a leg press.

1.) Do not do a single touch and go rep, reset everytime. Find good starting position before you pull everytime.

2.) Deficit deads will help you be more explosive off the floor. Not a huge deficit but about an inch.

3.) It had helped me in the past to temporary go to heeled shoes. The forward knee angle makes you push with your leggs faster. Then when you get the feel go back to flats.

4. Increase the range of motion making the pull harder by using a snatch grip

Hope this help. It's all I can say without more information

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Originally Posted by Shawn4425

It is extremely hard to pin point errors in any lift with out seeing video. You should throw up a lonl to some videos. Deadlift Is my thing. Body levers come into play huge. But looking at your 1RMs for each lift you are very well rounded. People tend to have a big difference between there weakest and strongest lifts. Like my deadlift is close to 275 lbs over my bench. But again I saybits hard to tell without seeing.

On a round about guess, I'd say you arent using proper leg drive. You must push the floor away before you pull. Like a leg press.

1.) Do not do a single touch and go rep, reset everytime. Find good starting position before you pull everytime.

2.) Deficit deads will help you be more explosive off the floor. Not a huge deficit but about an inch.

3.) It had helped me in the past to temporary go to heeled shoes. The forward knee angle makes you push with your leggs faster. Then when you get the feel go back to flats.

4. Increase the range of motion making the pull harder by using a snatch grip

Hope this help. It's all I can say without more information

Sent from my SM-G975U using Tapatalk

Ill get a video next week.


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great post!

Originally Posted by Shawn4425

It is extremely hard to pin point errors in any lift with out seeing video. You should throw up a lonl to some videos. Deadlift Is my thing. Body levers come into play huge. But looking at your 1RMs for each lift you are very well rounded. People tend to have a big difference between there weakest and strongest lifts. Like my deadlift is close to 275 lbs over my bench. But again I saybits hard to tell without seeing.

On a round about guess, I'd say you arent using proper leg drive. You must push the floor away before you pull. Like a leg press.

1.) Do not do a single touch and go rep, reset everytime. Find good starting position before you pull everytime.

2.) Deficit deads will help you be more explosive off the floor. Not a huge deficit but about an inch.

3.) It had helped me in the past to temporary go to heeled shoes. The forward knee angle makes you push with your leggs faster. Then when you get the feel go back to flats.

4. Increase the range of motion making the pull harder by using a snatch grip

Hope this help. It's all I can say without more information

Sent from my SM-G975U using Tapatalk

Originally Posted by sky

First up
24
205lbs
not on juice.
Bench 370
Deads 455
Squat 415

Been back in the gym for around 6 months and i cant get my deadlift or squat to move hardly at all. I think its a lack of quality routine but mt trainer only cares about bench XD.

Any help or recomendations will be great

Hardest part of deads
My deads are glued to the floor.
If it comes up it flys





Sent from my LM-G710VM using Tapatalk

You need a good progressive overload routine. This with the other obvious factors being Sleep/Recovery and Nutrition I'd be happy to do what I can for you. Shoot me a PM if you want. Your sleep and recovery are crucial. Especially with powerlifting. Even the energy pathway used (creatine phosphate) for those muscle fibers to fire is different then standard bodybuilding or physique development. CNS fatigue is a very real thing when you are lifting in the 85% to 100+ of your 1RM. I dont understand why your trainer is consumed by bench. Getting your dead and squat up will help you Bench more anyway. All this is why a progressive overload program is crucial for you. We could have a shorter proof of concept one that's 6 to 8 weeks. You'd start around maybe 75% of your 1RM and week by week slowly build you up to moving a heavier weight then before. After that would be a deload that can vary in time from person to person. Then you just adjust your percentages and begin again. If you've done this before there are other ways like a hypertrophy phase in which muscle mass is acquired then into a strength phase where some functionality is developed for the new muscle accrued and then finally into your sport specific power phase. In this final part there is typically some loss in muscle and size. This is determined by diet and genetics and all the other factors you are aware of. However, at the end what's left is new functional muscle tissue primed for the sport you've chosen.

Deficit deads are definitely the way to go, also another truck I have used is to throw 315 on the bar and set a timer for 10 minutes, do as many reps as possible, and try to beat it each week, doing that for about 8 weeks really helped my deadlifts.