Been running 5/3/1 for a while and have never had issues with deads but dialed those back when other lifts stalled out. Having said that on sets of 90% or greater im coming off the ground amazing still but grinding to a dead stop at mid shine to just under knee caps. Accompanied with tight lumbar pain throughout the session. Is this just a lagging muscle, i.e. glutes/hamstrings or is this a possible mobility issue as i dont properly stretch?
Maybe it’s just too heavy right now?
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I dont stretch either. Assuming form is good, sometimes when i have too much standing press around deads, i can have the tight back. I have started doing pullups on deadlift day in lieu of rows now that my deads are getting higher also. Every little bit helps
I never saw an advantage to stretching before heavy lifting. Doing the exercise with lighter weight was sufficient preparation for a maximum effort. You can stretch some after training.
Is your bar path perfected? Are you certain that the bar isn’t drifting too far forward in the pull? Do you reset at the end of every rep?
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Yeah. The reset is huge. Whild you dont get momentum from any bounce, the bar path is perfect and you pull up shins rather than far in front of you.
I typicaly do O.H.P the day before Deads.
Then break and then chest and squats i might havs to split them apart even more. Never thought of ot before.
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I typically do deads 2nd and start with an empty bar and work up to my working sets. On non single rep sets the 2nd-5th reps feel better compared to the 1st.
Ill have to record to verify bar path
I found that the perfect bar path is the eccentric path when lowering a relatively heavy weight in preparation of the next touch and go rep. My entire body position is in the exact position for the next pull.
Another nuance is that if you use a mixed grip is that the underhand arm tends to drift forward while the overhand arm tends to pull backward. These are very slight tendencies, but something to think about.
My previous comment about the eccentric rep can remedy your problem. You have the correct bar path and body position on the 2nd thru 5th rep. Your initial pull off the ground looks different.
What weight are you deadlifting? I dont warm up with less than 225. Most of the time it is 245 just because of hundred pound plates.
The pain is mostly on the under grip side of my pulls. Ill cue to pull into the body more instead of cueing upward.
Start off with bar then 135, 225, 315 and usually at the 3rd set it starts to become an issue and then i make quarter jumps
My 1st rep feels like im gonna fail off the ground every time i get 75% or more on the bar
That sucks man. I would take a break for a few weeks and let your cns recover.
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A video would be helpful of you doing a set of 4 or 5 reps with a weight heavy enough to cause the first rep feel more difficult.
Maybe start your own thread asking to check deadlift form.
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I just saw this. I dont do mixed, i go double overhand on warmups to 405, then hook til i get to my work weight. At my workweight, i strap.
So if my ending workset was 3 sets of five with 405, it would be 3x 225, 3x315, 405 ( strapped at 405)
If my workout was 455 for 5, it would be 3x 245, 2x 335, then my five at 455 would be strapped
Essentially, i start with 2 plates or hundred pound plates for first set and add plates til i get to the weight.
I think this could be your issue. You are pulling weird because of the mixed and you probably dont mix until yiu get to that weight, or the inefficiency of the pull doesnt matter til you are that high.
I second @RT_Nomad on the form check
I have been incredibly lucky. I got to 455 with disgusting form, based on nothing but sheer willpower.
I have a few lifting buds i taught to lowbar squat, but as soon as i saw them deadlift, i could see how flawed my own form was, and had them coach me on it. It takes a lot of work to pull woth low hips, but that will take the pain out of the lumbar. And it will make you stronger, it just wont feel like it at first. This is the second benefit of the reset: it.gets the hips back in position to let this be a full body lift
I found hook grip solved this issue entirely. Takes some getting used to, but in my opinion, it’s better in every way over mixed, just puts you in a way better starting position and perfect bar path. I still do use mixed grip sometimes though if my thumbs feel shredded, or, I use hook for singles, mixed for reps.
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for you, how long did it take your thumbs to become semi-conditioned to the pulls? I’ve never experimented it and hace how painful it tends to be.
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Like 3-4 weeks. It’s going to hurt if your doing rep work, doesn’t matter how long you practice it.
The harder you squeeze your thumbs the less it hurts.
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