I’ve been working out for a long time now. Not to say that I’m an expert, because I’m still polishing my game so to speak.
My deadlift has been stuck however at 405 lb for a long time. I was wondering what you guys did when you got this much weight on your deadlift and how you managed to keep progressing after reaching the heavier weights.
I am looking to make a routine which i can use to make further progress and have read a couple of them online ed-coan deadlift routine/5-3-1/stronglifts etc…i want some opinions out of people who’ve been there on how to make progress.
My max DL numbers are 405 lb for conventional with 365 lb*5 max set, also done it strapped…395 lb sumo deadlift mixed grip w/ chalk and belt.
I didnt do deadlift until I could squat 400+ so I never was stuck at such a point. I would worry about just getting stronger, you dont need any CNS type of training at this point. Just get more muscle, possibly less fat, so you are the same weight but much bigger/stronger. I wouldnt worry about any special strategies until you are hitting 500+, maybe 600+
I did stiff legged deadlift and squats before deadlifting heavy. Squats reallly were 90% of my dl training to get me to a 474lbs deadlift, then I took it from there with more actual deadlifting
Ok well you need to look at where you are stuck. If its from under the knee try to use the Rack and put it to just below knee level. “Rack pulls” which we call them around here.
5/3/1 has always been great for my deadlifts. As long as I really go all in on the last set I usually gain more than the “typical” ten pounds a month on max. SSB good mornings have also helped quite a bit.
The more experienced lifters on here would definitely help you if you posted a video and not an awkward, shirtless picture.
[quote]Efeguwewe wrote:
Why is there a picture of you shirtless
[/quote]
I second this question. I don’t know what it is with these people always posting half naked pictures of themselves for other guys to look at. This isn’t the bodybuilding forum, we couldn’t really care less about what you look like with your shirt off. I’m so glad I’m not a bodybuilder haha.
haha sorry if the picture offended anyone i dont have any photography skills right now. i dont have a proper routine actually…just going by feel…i know that can be detrimental sometimes because you need a concrete plan and lots of fillers to go into a routine to make it work.
today i went in deadlifted…225 + 10 lb weight lock for 25…then 3155, 3153, 3153, 365*3…
felt pretty strong and to be honest i could’ve blasted out 5 more reps w/ the 365, but i fukd up…got distracted by the milf on the stairmaster lol… tried for 385 but failed…
i think my weakpoints below knees…usually if i get the weight moving its easy to pull the rest of the way…sad part is…my gym has a shitty rack…i missed the old squat rack with adjustable pins so you can set the bar below knee…ive done rack pulls before but not a large amount…i get alot of grip and shoulder mobility work in via olympic lifts ie clean and jerk and snatch…yesterday i was doing snatches and got 2 reps at my 90% which is 165 lb…my max is 185 lb…these are hard to do for me right now because my gym doesnt have bumber plates or even a platform to lift…hoping to get my student card so i can abuse the equipment at school:P
i will try and focus alot more work on lower back, abs, and hamstrings via extentions, ab crunches, lunges, and squats(tomorrows workout!)
…also ill try and put in extra gripwork biceps triceps etc also rack pulls…ill see where this goes…
thanks for your advice guys i like reading what you have to say:)
ill try and post sexier pictures too.
Just a thought… have you ever noticed that people tend to get stuck at exact plate amounts (135, 185, 225, 215, 405)? I remember an article on here awhile back that talked about mental plateaus. Hitting 405 for the first time was probably a big goal, and it may be that you’ve got a mental hurdle to get over to push beyond that. Or maybe you just got super psyched/ had a good day when you hit 405 once, and it’s been hard to get these same conditions in the gym again. I say that because you just said you missed 385 recently.
Regardless, I bet once you get a little more weight on the bar successfully (even something like 415) you’ll start moving in the right direction again.
It’s mental. There are certain markers that people get mentally caught at. 405 deadlift, 315 bench tend to be pretty popular. I haven’t noticed a squat one yet.
[quote]Airtruth wrote:
It’s mental. There are certain markers that people get mentally caught at. 405 deadlift, 315 bench tend to be pretty popular. I haven’t noticed a squat one yet.[/quote]
it was 315 for this guy . and it will probably be 405 real soon .
edit in…and you guys are right . a person focuses on a number so fucking long , it becomes an obsession…and then a big frikkin’ wall .
pull 405, go home, eat shitload of food. next time pull 405…wasnt as bad as the first time…go home eat shitload of food. pull 405, hard but went up fast. go home eat shitload of food. pull 405…that was easy. go homem eat shit load of food, pull 415.
thats what i did back then…without T-Nation, and without any knowlage of training programs.
