In the past 3 months or so, I’ve increased my benchpress by approx. 25 lbs. My deadlift, however, has gone to shit. I can’t seem to pull a weight that a few months ago was no problem. I chalked it up to to all the emphasis on the bench training (my weak lift) but DL has always been my strong point. I haven’t been following any “program”, just warming up, hitting my top weight for the day (not necessarily a max) for a rep or two, dropping down and doing some work sets. This has always worked for me in the past but not this time. I have a raw push/pull meet on April 10 and am seriously considering competing only in BP. Any ideas would be most appreciated.
Deadlifting from the floor every week is a sure way to stall your progress. Very few people can do it and keep making gains. You can deadlift every week, but you have to rotate 4-5 variants.
[quote]TornadoTommy wrote:
I haven’t been following any “program”, just warming up, hitting my top weight for the day (not necessarily a max) for a rep or two, dropping down and doing some work sets. This has always worked for me in the past but not this time.[/quote]
Try mixing it up and do something different. Sooner or later your body will adjust to what you have been doing. Would need more info on what it is you do on you pulling/deadlift day to be more specific
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?
My deadlift stalled at 465 after making regular gains since starting (only about 1.75 years). I never really mixed up my routine and just went off of feel whether or not to max out, go for a triple, etc. I took out deadlifts for now and substituted in rack pulls instead. Seems to be working, my lockout has gotten better and I hit 495 for a triple the other week from about 4 inches off the ground.
I thought I was impervious to all the suggestions about deloading and following a legit, regimented powerlifting routine (e.g. 5/3/1) but I realized my newbie gains are stopping and I was just burning myself out.
Yup, switch over to sumo, rack pulls, just anything thats not a conventional dead. After 3 weeks, put deads back in and watch the plates pile up… well not literally, but itll freshen you up so you can go back to progressing
[quote]Wild_Iron_Gym wrote:
Deadlifting from the floor every week is a sure way to stall your progress. Very few people can do it and keep making gains. You can deadlift every week, but you have to rotate 4-5 variants.[/quote]
I deadlift from the floor 3-4 times a week. I’m making great gains. People who cannot do it once have shitty work capacity.
[quote]BidDaddy52 wrote:
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?[/quote]
Heavy deads beat the shit out of your CNS. Its one of those ‘motor recruitment’ issues. Another thing is squatting and deads ( for folks that do both, you didn’t say…) use a lot of the same muscles so basically your doubling up and not allowing your body to recover.
[quote]jonatan-shg wrote:
[quote]Wild_Iron_Gym wrote:
Deadlifting from the floor every week is a sure way to stall your progress. Very few people can do it and keep making gains. You can deadlift every week, but you have to rotate 4-5 variants.[/quote]
I deadlift from the floor 3-4 times a week. I’m making great gains. People who cannot do it once have shitty work capacity.[/quote]
What’s your max deadlift?
[quote]jonatan-shg wrote:
[quote]Wild_Iron_Gym wrote:
Deadlifting from the floor every week is a sure way to stall your progress. Very few people can do it and keep making gains. You can deadlift every week, but you have to rotate 4-5 variants.[/quote]
I deadlift from the floor 3-4 times a week. I’m making great gains. People who cannot do it once have shitty work capacity.[/quote]
great,You seem to be the exception. How long have you been doing this, if I may ask and how are your other lifts in relation to your dead progress?
Mixed answer for both of you guys…
I’ve been doing it for around a year now.
My max is 275kg @92-93kg BW 17 years old. Don’t have a video, sorry.
I do not think, that I’m the exception, I see lots of guys doing it and lifting big weights. I do not max out everytime, as some people do…
My best squat is this - 616lb. I have a comp saturday, I should, if I do good have a 660lb squat. uge 11 tung squat - YouTube
My bench sux, and ain’t worth showing, best lift is 157.5kg
Wow, that’s crazy. Are you following a Sheiko template? I recover from deadlifting pretty well, and I only deadlift twice a week. I always change the variant though. If I do deadlifts off the ground every time, then it really takes a toll on me.
Wild_iron - No, I do not follow any known template. I have a coach, who plans my training. It is a non-linear periodization, and is very focused on bringing up weakpoints. At my level, that is mainly technique issues, and muscles can be targeted in a higher qualified lifter.
I have done my share of sheiko, though.
You just have to find an amount of volume, you can handle, start there, and increase slowly…
I do not believe in changing excercises for the sake of changing them, I do use many different, but all of them are ment to target a weakpoint - band squats for stability in the walkout, and so on…
[quote]StrengthDawg wrote:
[quote]BidDaddy52 wrote:
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?[/quote]
Heavy deads beat the shit out of your CNS. Its one of those ‘motor recruitment’ issues. Another thing is squatting and deads ( for folks that do both, you didn’t say…) use a lot of the same muscles so basically your doubling up and not allowing your body to recover.
[/quote]
I disagree.
You just have to balance the inverse relationship between volume and frequency properly.
I do a deadlift or squat variation usually 6 days per week, but I only do 1, sometimes 2 working set of them in each workout. Your CNS won’t get burned out as long as you don’t tax it for set after set, and use plenty of variations.
I will do something like sumo deads one day, front squats the next, v-squats the next day, SLRDLs the next day, day off, back squats, zercher squats, then maybe front squats again, then sumos the next day. It’s worked well so far, because I keep the form good, and volume very low per workout.
[quote]Wild_Iron_Gym wrote:
Deadlifting from the floor every week is a sure way to stall your progress. Very few people can do it and keep making gains. You can deadlift every week, but you have to rotate 4-5 variants.[/quote]
That’s a rather broad generalization.
[quote]StrengthDawg wrote:
[quote]BidDaddy52 wrote:
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?[/quote]
Heavy deads beat the shit out of your CNS. Its one of those ‘motor recruitment’ issues. Another thing is squatting and deads ( for folks that do both, you didn’t say…) use a lot of the same muscles so basically your doubling up and not allowing your body to recover.
[/quote]
im doing deads and squatting every week. I try to go hard every week but i hit a plateu pretty frequently
[quote]BidDaddy52 wrote:
[quote]StrengthDawg wrote:
[quote]BidDaddy52 wrote:
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?[/quote]
Heavy deads beat the shit out of your CNS. Its one of those ‘motor recruitment’ issues. Another thing is squatting and deads ( for folks that do both, you didn’t say…) use a lot of the same muscles so basically your doubling up and not allowing your body to recover.
[/quote]
im doing deads and squatting every week. I try to go hard every week but i hit a plateu pretty frequently[/quote]
That is because you seem to have no plan other than “go hard”.
[quote]hungry4more wrote:
[quote]StrengthDawg wrote:
[quote]BidDaddy52 wrote:
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?[/quote]
Heavy deads beat the shit out of your CNS. Its one of those ‘motor recruitment’ issues. Another thing is squatting and deads ( for folks that do both, you didn’t say…) use a lot of the same muscles so basically your doubling up and not allowing your body to recover.
[/quote]
I disagree.
You just have to balance the inverse relationship between volume and frequency properly.
I do a deadlift or squat variation usually 6 days per week, but I only do 1, sometimes 2 working set of them in each workout. Your CNS won’t get burned out as long as you don’t tax it for set after set, and use plenty of variations.
I will do something like sumo deads one day, front squats the next, v-squats the next day, SLRDLs the next day, day off, back squats, zercher squats, then maybe front squats again, then sumos the next day. It’s worked well so far, because I keep the form good, and volume very low per workout. [/quote]
I guess I didn’t articulate well enough. May I ask why you deadlift 6 days per week? That’s great that you don’t go all out but why nearly every day? Not arguing that its wrong or anything just weird to me. If one goes “all out” on both movements each session they will stall quickly. You obviously know that as you rotate your movements and you do only 1 work set. You aren’t killing yourself as some folks seem to do.
[quote]jonatan-shg wrote:
I have a comp saturday, [/quote]
hey man, good luck tomorrow!!!
nine for nine!
[quote]StrengthDawg wrote:
[quote]hungry4more wrote:
[quote]StrengthDawg wrote:
[quote]BidDaddy52 wrote:
this has happened to me aswell, when you guys say dont deadlift every week why is that? Dont you benchpress every week? Is it cause your moving so much weight that every week we should go light or just not deadlift at all?[/quote]
Heavy deads beat the shit out of your CNS. Its one of those ‘motor recruitment’ issues. Another thing is squatting and deads ( for folks that do both, you didn’t say…) use a lot of the same muscles so basically your doubling up and not allowing your body to recover.
[/quote]
I disagree.
You just have to balance the inverse relationship between volume and frequency properly.
I do a deadlift or squat variation usually 6 days per week, but I only do 1, sometimes 2 working set of them in each workout. Your CNS won’t get burned out as long as you don’t tax it for set after set, and use plenty of variations.
I will do something like sumo deads one day, front squats the next, v-squats the next day, SLRDLs the next day, day off, back squats, zercher squats, then maybe front squats again, then sumos the next day. It’s worked well so far, because I keep the form good, and volume very low per workout. [/quote]
I guess I didn’t articulate well enough. May I ask why you deadlift 6 days per week? That’s great that you don’t go all out but why nearly every day? Not arguing that its wrong or anything just weird to me. If one goes “all out” on both movements each session they will stall quickly. You obviously know that as you rotate your movements and you do only 1 work set. You aren’t killing yourself as some folks seem to do.
[/quote]
The more frequence you have, the more you can work your form and better the movement. As long as your workcapacity is good fire on with the volume.
And thank you, I will report back on how it went.