Can't Deadlift 405 for a Single

Training Bodybuilding
43

You’re doing reps thats the problem. Look, when you do reps, you get a little bounce and some stretch reflex which helps you get the weight up after the first rep. This is why you said getting 385 up for the 1st rep is hard. You just don’t have the starting strength to get 405. Thats the key here, starting strength off the floor. What you need to do is stop doing sets of more than 1 rep.

Try this:
workout 1: 365 for 12 singles
workout 2: 375 for 10 singles
workout 3: 385 for 8 singles
workout 4: try 405 for a single, you should be able to get it now.

44

[quote]LiveFromThe781 wrote:

im not saying he shouldnt train his legs.

im saying its not going to help him with his dead unless he pulls sumo.[/quote]

If his legs aren’t lifting the weight, what is? His back? You’re quite the comedian.

[quote]elnyka wrote:

Dude, no. Leg presses have little carry-over to the deadlift. You build up your hamstrings that way with a leg press, I grant you that. But you build them for size. The stimulus you get on your hamstrings from a leg press is on the negative, as they slow down the flexion of the knees under pressure.

With a dead lift, or squat, the hamstring gets loaded as they act as hip extensors first and foremost (and partially as knee extensors as they simultaneously help the quadriceps in extending the knees.)[/quote]

Ummm…what now? Hamstrings are knee flexors. They never extend the knee, nor do they decelerate flexion. That makes no sense whatsoever.

45

It’s been my experience that high (8-10) and VERY high reps (15) on the deadlift are godlike for building back and ham size. Not very many people do them, but if you can work up to doing them on a regular basis with 3-4 plates you’ll have you a nice little posterior chain. 4-5 plates and you’ll probably be able to hold a quarter in your trap folds.

46

If you really just need to get it up,try using some stretch reflex/bounce trickery. Yank it up a little,let it fall and lift when it hits the floor. It would be red lighted in a PL competition but it’s still a lift.

47

[quote]markdp wrote:
Bill Roberts wrote:
Yes, rack pulls may well help.

You also might find that – reverse of deficit deadlifts – having the bar even only slightly higher may allow you to handle the 405. You might try first seeing if simply ditching the shoes and going barefoot (or in socks) does it for you. Many would be surprised at how much lift even most sneakers have. If not sufficient, while it’s a moderate pain, the barbell can also be set up on top of up to three plates lying flat per side (maybe more but that is the most I’ve used for any purpose.) On becoming able to lift the heavier weight, then reduce the added height.

Heh, unfortunately the folks at California Family Fitness don’t let me deadlift is socks anymore. Yes, I know, time to join a new gym.

Separate from height methods:

It can also help to become more accustomed to a weight very close to the maximum you can handle, or presently about this 385 lb. Since you can do it for four reps it should be no overly taxing for you to do say 10 sets of 2.

You can also use half deadlifts going only to just under the knees, but use a significantly lighter weight allowing you to rip the bar off the floor (make sure you are well set and already tensed before doing so as there is no need to generate shock load.) You can let off the pull before the bar reaches the knees and let it pretty much coast to the just-under-knees point. Though the weight is lighter, the acceleration means the actual force generated can be easily your 385. Becoming used to quick forceful movements can allow you to handle slower forceful movements, as when loaded to for example the 405.

I like the 10 sets of 2 idea. I doubt I could get 10 sets, as for some reason pulling the 385 off the floor is what really drains me, not the subsequent reps.

I also think part of the problem is fear. I jacked up my back about 7 - 8 months ago. I couldn’t deadlift and was in pain on and off for 2 months. Whenever I go for a max pull now I always have the thought in the back of my mind, “if it doesn’t go up, don’t force it”.

Thanks for your ideas, I hope to hit it in the next month.[/quote]

If the first rep is the hardest and not the subsequent reps, then you are most likely rebounding a bit when you drop the bar. If you set it down every time and start your subsequent reps with a dead stop you would probably not get 4 reps. Maybe your true 4 rep max is something like 365. This would explain why you still can’t quite get 405 for a single.

There’s nothing wrong with rebounding, but it’s debatable whether they are true reps in this sense. It would not give you an accurate one rep max prediction.

Just so you know, I’m guilty of rebounding with deads too.

48

This is just me personally, but unless you’re a PLer, I’m going to agree with Live. Why are you so worried about a Single pull?

Why not just keeping progressing with your weights so that when you hit 405, you’re doing it with 5 reps instead of training for only 1?

Again, I don’t know what you’re training for, but I couldn’t overlook the added hypertrophy just using progression would add in the long run. Especially if you don’t plan on using 1-3 reps for the deadlift after you pull 405. Just doesn’t make sense to me.

…Or just get in beast mode next week and rip that shit off the ground.

49

[quote]LiveFromThe781 wrote:
markdp wrote:
LiveFromThe781 wrote:
markdp wrote:
elusive wrote:
LiveFromThe781 wrote:

plus unless youre a PLer who gives a shit what you lift for one?

I think it’s just wanting to pull 4 plates. I know it really doesn’t matter, it will just be cool.

My usual routine has me doing around 25 reps with the highest given weight I can do.

25 reps of deadlifts? stop doing that program immediately[/quote]

Why?

It’s OVERTRAINING?

“Recovery ability! WAAaaahhh! Hardgainer! Genetics! Boo-hoo!”

Maybe you think a program such as 5x5 (which happens to be 25 reps) is just too, too much but if so it is because you have weakened your mind with a weakening philosophy.

50

[quote]MytchBucanan wrote:
markdp wrote:
I like the 10 sets of 2 idea. I doubt I could get 10 sets, as for some reason pulling the 385 off the floor is what really drains me, not the subsequent reps.

If the first rep is the hardest and not the subsequent reps, then you are most likely rebounding a bit when you drop the bar. If you set it down every time and start your subsequent reps with a dead stop you would probably not get 4 reps. Maybe your true 4 rep max is something like 365. This would explain why you still can’t quite get 405 for a single.[/quote]

Great point.

I was – unwarrantedly – assuming genuinely resetting the bar: a deadlift (from dead) each rep.

If that’s not the case, then NONE of my above advice applies and the explanation is likely just as MytchBucanan has said.

Personally I’d suggest going, at least for a while, to completely releasing the weight and doing each pull truly from dead. However opinions vary on that: it is not as if that is the only valid method.

51

[quote]nate dawg wrote:
You’re doing reps thats the problem. Look, when you do reps, you get a little bounce and some stretch reflex which helps you get the weight up after the first rep. This is why you said getting 385 up for the 1st rep is hard. You just don’t have the starting strength to get 405. Thats the key here, starting strength off the floor. What you need to do is stop doing sets of more than 1 rep.

Try this:
workout 1: 365 for 12 singles
workout 2: 375 for 10 singles
workout 3: 385 for 8 singles
workout 4: try 405 for a single, you should be able to get it now.[/quote]

I’ve done this in the past and had forgotten about the stretch reflex and the bounce. Thanks!!

52

[quote]Bill Roberts wrote:
MytchBucanan wrote:
markdp wrote:
I like the 10 sets of 2 idea. I doubt I could get 10 sets, as for some reason pulling the 385 off the floor is what really drains me, not the subsequent reps.

If the first rep is the hardest and not the subsequent reps, then you are most likely rebounding a bit when you drop the bar. If you set it down every time and start your subsequent reps with a dead stop you would probably not get 4 reps. Maybe your true 4 rep max is something like 365. This would explain why you still can’t quite get 405 for a single.

Great point.

I was – unwarrantedly – assuming genuinely resetting the bar: a deadlift (from dead) each rep.

If that’s not the case, then NONE of my above advice applies and the explanation is likely just as MytchBucanan has said.

Personally I’d suggest going, at least for a while, to completely releasing the weight and doing each pull truly from dead. However opinions vary on that: it is not as if that is the only valid method.

[/quote]

That must be it–I’m not resetting the bar each time. Though it would be cool to hit 405, I wonder which is best for hypertrophy?

I’m guessing it would be bounce and go, as that allows me to do more overall volume?

53

maybe this has already been said…but if your gonna try a PR don’t do a million sets before hand warming up.

warm up proper; but don’t over do it.

54

id like everyone who’s disagreeing with me to post up their deadlift numbers.

id love to see what you 5x5 dickriders and “squats solve everything” lemmings actually put up.

55

[quote]LiveFromThe781 wrote:
id like everyone who’s disagreeing with me to post up their deadlift numbers.

id love to see what you 5x5 dickriders and “squats solve everything” lemmings actually put up.[/quote]

1000 lb deadlift. U dont know shit bro. U and ur 6000 posts are the true dick rider. On here telling people that training ur legs and the 5 x 5 method are ineffective for overall strenrth and a higher deadlift. For all the time u spend online you would think you would have actually picked up a thing or too.

U are obvi just the typical blogger, log on, talk shit to some people that know more than you, say some shit to some people you would never have the sack to say in “real” life. Less typing, more lifting dude. You probably dont think that squats make u stronger because you are too scared to do them. I see alot of wannabes like you in the gym everyday.

56

[quote]Beast Status wrote:
LiveFromThe781 wrote:
id like everyone who’s disagreeing with me to post up their deadlift numbers.

id love to see what you 5x5 dickriders and “squats solve everything” lemmings actually put up.

1000 lb deadlift. U dont know shit bro. U and ur 6000 posts are the true dick rider. On here telling people that training ur legs and the 5 x 5 method are ineffective for overall strenrth and a higher deadlift. For all the time u spend online you would think you would have actually picked up a thing or too.

U are obvi just the typical blogger, log on, talk shit to some people that know more than you, say some shit to some people you would never have the sack to say in “real” life. Less typing, more lifting dude. You probably dont think that squats make u stronger because you are too scared to do them. I see alot of wannabes like you in the gym everyday.
[/quote]

i have a 545 rackpull x8

and a 425x7 strapless DOH DL (from 2 months ago)

i also RDL 335x10

and youre right, in real life i wouldnt say shit to you - if you ever talked to me that way id bitch slap you.

edit: im not trying to come off as a dick, but i really dont buy that doing leg presses are going to transition into his deadlift.

if anything he should be working his back in different ways, focusing on RDLs, Rackpulls, even lat work.

maybe even drop the lift for a few weeks. personally i dont do more than one lower back taxing lift per week so if i RDL i wont do Rackpulls the same week, i use A and B days.

57

dickrider lol

58

[quote]LiveFromThe781 wrote:
edit: im not trying to come off as a dick, but i really dont buy that doing leg presses are going to transition into his deadlift.
[/quote]

It somewhat depends on how good his leg drive is during his dead. If his leg drive is weak, then leg presses might actually be of some benefit. We’d have to see some videos of his DL’s to really diagnose him accurately.

True. First he needs to figure out what is the weak link in the chain and strengthen it, or just put equal emphasis on all the links and make everything stronger.

[quote]
maybe even drop the lift for a few weeks. personally i dont do more than one lower back taxing lift per week so if i RDL i wont do Rackpulls the same week, i use A and B days. [/quote]

Blasphemy. :wink:

One other note about 5x5, the only version of that program that I’ve ever had any kind of success with (other than for rank beginners ala starting strength) is using a ramping format (i.e. Madcow’s version). So, even though you do 5 sets of 5 reps, only the last set is really a “work set”.

Like always seems to happen with pros training programs, there is a disconnect between what is intended/actually performed by those who make significant progress and how their program is interpreted.

In most cases, trying to do 5 sets of 5 reps with the same “working” weight is going to significantly slow your strength progression unless you are a volume freak (like Bauer or Waylander).

59

i feel like the whole 3 sets of 10, 4 sets of 6 etc, etc needs to be cleared up because i, like many many other people thought you were supposed to maintain that with the same working weight which is nearly impossible for most people to do, you just exhaust too fast if its any significant weight.