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deadlift going nowhere

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dankelbyIcondeadlift going nowhere26-09-2010 @ 16:20 
Member 1585, 134 posts
SQ 0, BP 100, DL 0
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For weeks my maxes have been going up slowly but recently my dead just wont get any bigger.
I got 185 not long back and i felt like i could get 190 or at least 187.5, but 187.5 wont come up past my knees and 190 barely leaves the ground.

Should i just be more patient and keep training as i have been, or is there a way i can force my body to get stronger quick?

Iv enterd a novice strongman comp in november where im gonna have to deadlift 185 for reps, and this weights my 1 RM, thats why im asking.
dan302Icon...26-09-2010 @ 16:23 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
get someone to check your form, ive made PBs just by really focusing on form, failing that back off weight wise for a few weeks and stick to 5s and see how that works out
dr_hazbunIcon...26-09-2010 @ 16:25 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
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get a suit?

switch to sumo?

start hitching?

the first 2 worked well for me.
drewIcon...26-09-2010 @ 16:27 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
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dr_hazbun said:get a suit?

switch to sumo?

start hitching?

the first 2 worked well for me.


Can only do the 1st in some comps and 2nd you can't do


Be patients. What are you doing now and how lon have you been stuck
JamesHIcon...26-09-2010 @ 16:35 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
How often are you maxing your deadift? How do you currently train it?
dankelbyIcon...26-09-2010 @ 17:26 
Member 1585, 134 posts
SQ 0, BP 100, DL 0
100.0 kgs @ 88kgs UnEq
JamesH said:How often are you maxing your deadift? How do you currently train it?


Iv been training deadlift everyday for about 3 weeks always training close to max.
I was just doing sets of 5, triples, doubles and singles but in the last week iv been doing more high rep sets [wich is horrible] to try improve endurance.
dankelbyIcon...26-09-2010 @ 17:31 
Member 1585, 134 posts
SQ 0, BP 100, DL 0
100.0 kgs @ 88kgs UnEq
Cheers lads.
Im gonna have patients and not rush it.
I said to the organiser of this comp: even if i do really s**t it would be good just to compete...
Ben_FIcon...26-09-2010 @ 17:31 
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vegetarian with a big deadlift - who would have thought...
Member 340, 13300 posts
SQ 315, BP 190, DL 350
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dankelby said:
Iv been training deadlift everyday for about 3 weeks always training close to max.
I was just doing sets of 5, triples, doubles and singles but in the last week iv been doing more high rep sets [wich is horrible] to try improve endurance.


Stop training deads every day... and why train for endurance? If you can't rep 185kg x 2 you don't need to be training high reps becasue you won't be getting them at the comp.

Twice a week MAX for deads IMO, with one day being for speed with a lighter weight (but not high reps) and the other with a heavier load 3 x 3 nudging the weight up when you hit that with good form.
JamesHIcon...26-09-2010 @ 22:05 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
Ouch! That sounds painful.

As Ben has said, don't overdo it. Deadlifts are a very taxing lift. The stronger you get, the more you might find this applies. You will find that the majority of people train deadlifts once per week, and have some sort of structure to their training, even if it is very simple, e.g. a fortnight of 5s, a fortnight of 3s, a week of singles.

My generic advice, without knowing more about you, would be to train deadlift once a week. Always pay attention to your set up (e.g. how you stand at the bar, the routine you go through). Understand that it is a very taxing lift and you cannot max out week after week. In fact, it is counter-productive.

If you are squatting as well, then you are probably getting more than enough assistance work. Don't waste your energy on too much fluff or assistance work. Some rows and pullups are fine, but will not make a huge difference.

Finally, when you've got a comp, make sure you have rested well. Maxing the week before will do nothing to help you. A few doubles with 75% at most would be far more useful.
DANGERUSSIcon...26-09-2010 @ 22:20 
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Member 1687, 113 posts
SQ 240, BP 170, DL 265
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Simple over training....

Like James says deadlift is very taxing on the central nervous system. If thats shot then you can not apply maximum effort to the lift. I have hit the wall before (I would have a 210 max and one day be unable to pull 180 because of over training.) What was suggested to me and worked was these two strategies have used both in the past

a) Drop the weight back to something you can do for 10/12 reps but only do 8 reps. Then the next week add 5 or 10kg and do 8 reps again after a few weeks you will blow past your previous 8 rep max. Now try your 5,3,1 cycle you CNS will have recoved by not hitting max weights but all your muscles will have got stronger.

b) Another one is to stand on a 4" Block creating a deficit, you will lift much lower weights like this giving your CNS a break. But it still be hard as hell. Only do this for 2/3 weeks and try and PB on it. Then start you 5,3,1 cycle again.

option a) is best if you have no comps comming up. Option B is if you find mid cycle for comp you have over trained. Personally I can peak my deadlift in 6 weeks much shorter than squat and bench.


In short your body needs a rest from maximal lifts but you still need to train your muscles and form.
JamesHIcon...26-09-2010 @ 23:36 
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my buttocks hurt
Member 337, 2119 posts
SQ 300, BP 140, DL 305
745.0 kgs @ 125kgs Eq
DANGERUSS said:


In short your body needs a rest from maximal lifts but you still need to train your muscles and form.


Well expressed.
facelikearobbersdogIcon...26-09-2010 @ 23:50 
Member 303, 3 posts
SQ 200, BP 150, DL 240
590.0 kgs @ 103kgs UnEq
I remember being stuck at this point too. I was without doubt over doing it. I took a month off from Deadlifting and worked on stiff legged instead. After the month I went over 200kg.

Take from that what you will.
mikehowarthIcon...27-09-2010 @ 08:20 
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Not so much as forgotten as can't remember
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facelikearobbersdog said:I remember being stuck at this point too. I was without doubt over doing it. I took a month off from Deadlifting and worked on stiff legged instead. After the month I went over 200kg.

Take from that what you will.


Wink
dankelbyIcon...10-10-2010 @ 15:29 
Member 1585, 134 posts
SQ 0, BP 100, DL 0
100.0 kgs @ 88kgs UnEq
A few days ago i was training DL and 185 felt quite light, pulled a triple with it.
Got a single with 190kg that felt pretty easy so tried 195, got it up near my waist but couldnt quite lock it out.
Im getting close to a 200+ deadlift, though.
Hopefully I'll be strong one dayTongue
dan302Icon...10-10-2010 @ 15:41 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
Post Edited: 10.10.2010 @ 15:43 PM by dan302
ive made pretty silly gains on the 531 program in 10 months (check my log) i refused to test my maxes for nearly a year and when i did was pretty conservative so ive just had a ton of PBs, at the lighter weights i used to rep out a bit on my final sets but as the weights got heavier i didnt bother so i didnt over train which has meant the program has kept working for ages. sorry for the rambling post!!!

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