I’m around this weight for a long time now, as you will see the speed is pretty good so I dont really know why I cant get to decent numbers. I wanted to do 1x5 that day but I failed after the third rep, grip issue(I didnt double over at the first set).
set#1 - double over frip, w/o belt
set#2 - over under grip, w belt
Your form isn’t that bad, but you need to get stronger overall.
One thing I notice, though, is that it looks like you’re trying to jerk the weight off of the floor and can’t retain your tightness. Look at what you to with your arms and your head at the beginning of the movement: you bend your elbows and try to jerk the bar from the ground, simultaneously throwing your head upwards in the hope that momentum will help you out.
Pull yourself down to the bar and load the hamstrings while taking slack out of the bar before you initiate your lift. Try to flex your triceps in order to retain tightness in your lats and arms and avoid using body english. Also, what’s with dropping the weight from your knee on the eccentric?
There is no jerk, if you look closely you’ll see that. My body overall is tight during the rep. My head on the other hand is keep getting upwards, tried to fix it but I lift better this way…
Why I’m dropping the weight? I just do, never care to much from the eccentric.
I dont get why my DL isnt going up…
I don’t know if they’ll solve your problems, but I’ve got a few suggestions of things you could try.
First off, for grip, you should get some athletic chalk if you don’t already have some. I kept on having the bar roll on me when I got to that weight, and chalk eliminated that problem. It has the added bonus of not slowing down your grip strength development like straps do.
Another idea would be to drop weight a little bit, lose the belt, and increase the volume of sets to really work on core strength. Lastly, you could try going up a little bit in weight, and rather than doing 1x5, do 5x1 with a little rest in between. The good news is your form looks excellent. I think you just need to develop some more strength.
What’s your current programming? How long have you been lifting? Also, what’s your diet like – are you getting in plenty of fats, protein and carbs?
I would have to think a straight-forward progressive overload program like SL 5x5 would give you good strength gains. Personally when I first got into lifting I went with DeFranco’s Westside for Skinny Bastards and that worked great as well, so if you’re already doing a program that other beginner’s have had good success with and you’re not seeing results WS4SB may be worth looking into.
I agree with people above. Form and technique isn’t a glaring issue (most everyone can always improve, but yours isn’t a disaster at all). You just need to build more strength. Putting on more mass also never hurts in that regard and judging by your frame you can certainly add some pounds.
[quote]AntiLopa wrote:
There is no jerk, if you look closely you’ll see that. My body overall is tight during the rep.[/quote]
Have a look at your first rep in the first video, about :20 in. You aren’t taking the time to take the slack out of the bar and initiate the movement with a degree of momentum. It’s likely also connected to the head issue, too.
First off, no matter what anyone says, conventional deadlifts are horrible if you’re not built for them… And you’re not. Now, this does not mean that you can’t be great at them, but it will be hard. I have a similar problem (long torso short legs, nearly full squat at bottom position) and find that pulling sumo is like coming home. If you are willing to try this, it could go very well (remember that you don’t have to go very wide if it doesn’t suit you, I’m better in a wide-ish squat stance - not a “legs in different directions” stance, and shorter legs make a semi sumo easier to lock out).
Aside from this, I would say to stick with heavier weights and aim to progress as much as possible. I got to around 165kg conventional deadlift in about 5 months of training (coming back from a strained tendon at the hamstring origin, but previous max only about 130) by maxing 2-3 times a week after my first squat session of the day. Going for maximums isn’t necessary, but progression with heavy weights is. Singles, doubles and triples in the 90% region will help a lot more than sets of 5.
Lastly, and this might be a bit controversial, DO NOT try to pull as fast as possible. I always lift more when I forget about speed in itself and focus on whole body tension and holding a full breath of air - if you rush a lift from the start, tension will be lost. Set up, get tight, force yourself down to grip the bar, pull the slack from the bar, and lift it powerfully - just not like you want to get it done and then run off to watch television. Don’t drop the bar, FEEL the weight. Don’t pull it like it’s nothing, lift it like it’s a world record. Anticipate the effort and the force, but still know that you will overcome it. A certain level of speed will help, but rushing and not “respecting” the weight will not. Hold lifts at the top for a second; you’ll know you’ve killed the weight.
Good Luck.
I’m certainly built for conventional deads, but incorporating sumo deads helped awhile back when I hit a plateau. Given your build, Halcj is definitely correct that pulling sumo should help. Even if you find for some reason that you pull better conventional, sumo will still help.
That being said, regardless of your build and which style you pull, your conventional deadlift should still be going up if you have decent programming and diet. At the end of the day it’s the same major muscle groups doing the work, and as you strengthen your glutes, hamstrings, hips and lower-back both conventional and sumo should be climbing.
My diet is good plenty of protein, carbs and fat. around a 1000 more then my maintenance calorie intake.
Regard the programming, I did SS(variations), linear 5x5, 5x5, 8x5, 1x5,5x1,5/3/1. Not in that order.
I’m training for 2 years now…
3-4 months ago I injured my low back going back from cutting diet.
Since then I did for a month 8x5 (curtea) at 60%, 5/3/1 with BBB, and today I started SS with my variation (3x5 DL on Sunday and Thursday).
When I’ll stack (6 weeks~) I’ll switch to texas (Sunday 5x5@70% DL, Thursday 1x3@PR & 8x3@65% DL - speed work).
So I can say I tried a lot. I must say that high volume (like 5x5) helped me more then high intensity (like 5x1).
Regards sumo - I want to get stronger on conventional DL, not sumo.
Its pretty clear that I need to get stronger, and by the time I’ve been trained - it should have come already. But I still DL like a little girl 
There isn’t a magic bullet. If your training and form is as good as you seem to think it is, eat more. It doesn’t matter if you think you’re eating enough. If your diet is truly enough and you’re not progressing, your training and/or form has issues.
I am taller, but have a long torso and I pull conventional. When I was 161 lbs. at 6’1", I could barely pull 275. After getting my form more in check and simply getting bigger and training more (not well, mind you, just more), I got my deadlift to 405. Now, I’ve got my form in check, but my training and diet still need work, but I’m still progressing because I keep an open mind and take advice - and the last time I pulled 455 it came up like a rocket - probably had 15 pounds plus left in me. You can always improve. So if someone comes on here and says there’s something wrong with your form or training, don’t get butt hurt. Don’t take everything anyone says as gospel, mind you, because that keyboard warrior who tells you there’s something wrong with your form could just as easily deadlift 200 pounds, but chances are if they’re in this forum they probably have some knowledge or experience that may help.
So, dismissing comments like you did with kgildner’s ain’t gonna get you anywhere. And I bet he DLs more than 125kg.
/minirant
My best advice is to build as much muscle mass as you can, and then keep trying to set rep records, weight records, or set records. It will all come in time. Also, keep reading and experimenting. As long as you are busting your ass, and working intelligently/efficiently, you wont get any weaker.
Don’t you think its curious that you say everything is good but you only DL 125 KG? I mean I hate to be that guy, but thats pretty low for 2 years of training. You say your diet and form is good, yet you have about as poor of progress I’ve heard of. Obviously hopping around on programs doesn’t help. You aren’t at a level for 5/3/1. Do SS.
Sounds like 8-10 different programs, maybe more, in just your first two years of training. There’s your first major problem. Find something that has proven to work for many other beginners, stick with it for 9 months, report back after.
And if you bothered to read anything Halcj or I wrote above (instead of immediately rejecting it as you’ve done with every suggestion) you’d see both were noting how the sumo deadlift could make you stronger. Get stronger, and your conventional deadlift will go up.
Other issues: You were cutting at your current size and strength levels. So despite your statement that your diet is fine, clearly it wasn’t for anyone who wants to progress from a 275 lb deadlift. If you’ve been taking in 1000 calories more than your “maintenance level” don’t you think you should have been adding more mass by now?
I’m not rejecting anything, and I’m open to suggestion, if I werent why did I open this thread?
I said no to sumo because I tried it and didnt like it, and because I want to do conventional.
Most of the programs I wrote were for a month or two - to know what works on my body.
I did SS for half a year~, 5x1 for a month, 5x5 for a month, cut weight with the linear, returned to SS, injured(broken my leg), return to SS, injured (low back), bill starr recovery protocol, curtea in order to restored my back, modified 5/3/1 (in order not to overload my back too much), and now back to SS before texas.
But you know what? you are right, I do need to get stronger. I realized there isnt much you can help me.
You DL 125kg…How do you know you don’t like sumo? That’s like me saying I don’t like how the chevy nascars handle because my camaro doesn’t feel so good. If you have back problems, fix them. Don’t do 10 programs. Fix your back and then do SS. No other logical choice. Do you actually eat at a 1000 calorie surplus? You would gain weight so fast at that level, you probably wouldn’t look anything like you do unless you mean like 2 weeks.
[quote]AntiLopa wrote:
Most of the programs I wrote were for a month or two - to know what works on my body.
[/quote]
You need much longer than a month or two on a program to realize it’s effects. All you know right now is that jumping from program to program as a beginner while throwing in a diet cut occasionally has failed miserably.
You seem set on finding a way to make excuses instead of honestly assessing the shortcomings in your training. You’re right, in that case no one can help.
[quote]AntiLopa wrote:
But you know what? you are right, I do need to get stronger. I realized there isnt much you can help me.[/quote]
And, as I mentioned beforehand, you also need to focus on getting tighter and not trying to hurry the lift. I see that clearly in the way you rip the bar off of the floor and it’s the same mentality that has you dropping the bar on your eccentric.
Although being explosive will help your deadlift, the deadlift isn’t per se an explosive lift, nor should it be treated that way. Powerlifting is a test of limit strength, which requires the recruitment of as many muscle fibres as possible. This can only be achieved if you keep your core musculature very stable throughout the lift.
How could you ever know how your body reacts to a program in a month or two? A ton of programs wouldnt even have you back to previous levels of strength by then. If you did SS or 5/3/1 and ran them how they are recommended to be run, you wouldn’t be close to your old numbers.
So I have no idea how you would come to that realization. It’s ok to not know things, but don’t waste your time because of it. Jump on some well designed programs that have worked for 1000s, then once you can pull 600 you’ll know what does and doesn’t work for your body.
You ask for help, but disagree with all advice.
I know I am going to get flamed for this, but here it goes…
I don’t see the problem with the jerk.
That is such a small thing. Lets not pretend like it is going to keep him from deadlifting 500 lbs some day.
In all likelihood it will correct itself when he gets more weight on the bar.
Also, there is no way anyone is going to “pull the slack out of the bar” until they get at least 3 and a half plates on each side. Even then, with a regulation deadlift bar, you are only going to be able to get at the very very most an inch. Totally pointless for him at this stage.
OP, with regards to your form, it is fine for your level of strength (especially when you consider that you are essentially hitting a 3RM in this video). You kept your back from changing its angle to the floor throughout the bottom portion of the lift (which is most of the battle for most people). Keep adding weight to the bar and gaining muscle. Start light, and when you stall, deload to 20 lbs heavier than this cycle’s training max, and start over.
DO NOT PROGRAM JUMP. Find a good program and stick with it. Start doing it as written (at least 3 months before you tinker with it), and over time make slow changes to meet your needs. I have done 2 templates of 5/3/1 in about 22 months of lifting, and had to deload only after I got out of the hospital because I started light enough to progress for that long.
Also, you don’t get points for slow negative portions of the lift, and I have never seen anyone lift any large amount of weight and set it down slowly between reps.
Always lift fast. Do not ever just mindlessly move the weight. As soon as you get to the bottom of the rep (pause for a sec on bench, DL, and OHP), then everything in you must fire as one unit simultaneously without saving any for the next rep (remember, you need to make this one first). It is something I have been trying to do with my DL for the last 6 months or so. (I went from 365x4 to 365x10 in that time period.) A hard/grinder at 405 is not as strong as a easy/fast rep at 405. There is a major difference between the two.
The most important things for you at this point in your lifting are that you are eating enough to foster strength development, and lifting consistently enough to cause the necessary response without getting injured.
But then again, I have only been lifting since Januray 2012, so I cant give you some type of advice based in my “extensive experience,” because I don’t have much.