So I’ve been doing 3 sets of 5 reps for deadlifts the last 6 months or so and that brought my from 225 x 5 to 335 x 5. However, the last couple of workouts I haven’t been able to progress. I think I need to change my reps/sets scheme.
Do you guys have any advice on what to change the reps/sets to?
work up to a 3rm, depending on how you feel that day, hit a couple singles. Or stop deadlifting from the ground for awhile and do Rack pulls, stiff leg deadlifts, and other assistance or alternative exercises instead. Six months is a very long time to stick to the same rep scheme.
Also, are you following a program?? Or are you just going instinctively? That is the root of all your problems probably.
Increase assistance exercises and lower the weight and recommence your program. It might be a knock to the ego but once you get through the stalled weight it will be very satisfying.
Height, weight, other lifts, video, pics, etc etc. These all can help diagnose the problem.
Here’s a video of me doing some deads so if you guys have any ideas on how to improve my form let me know (this was for 5 reps but the camera cut short):
My other best lifts that would be relevant to deadlifts are box squat 280x7, weighted chins 55x7, and db rows 100 x 12
My routine looks somethine like this:
Monday- Bench + assistance
Wed-Squats + assistance
Fri-Military Press + assistance
Monday-Deadlifts + assistance
Wed- Bench + assistance
etc…
Currently as assistance for deadlifts I do leg press, glute ham raises, and weighted ab work. On squat days for assistance I do romanian deadlifts, lunges, and weighted ab work.
I don’t think diet is an issue. I’m eating 300 grams of protein a day and around 4000 calories a day. My weight has been the same for the last couple of months (around 185-190 at 5’8").
I’m currently not trying to gain any weight because I think I need to get stronger at my current weight before I try to bulk more.
Let me know if you have any suggestions
Thanks