Need Help Increasing My Deadlift

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Currently im 5’10 and 185lbs.

Im doing WS4SB and for my strength focus im mainly doing deadlifts and pressing.

My goals are better body composition, but I feel im at the point where i need to increase strength to reach my body comp goals.

Here are my current “maxes”

CGBP 195x3
Deadlift 345x3

I dont think i’ll have any problem getting my bench stronger, its only as weak as it is, because I haven’t benched much in the past, but i think my deadlift needs more attention.

This is only my second week on WS4SB, but im not really sure if i’ll be able to raise my DL much more on the program. Or im thinking i just need a better exercise selection.

So currently, ive been doing conventional deads for my ME movement, 1-leg dl or split squat for my unilateral movement, and pullthroughs and rev-hypers for my hip ext. (but i cant add weight to rev-hypers). For DE work, i also did conventional deadlifts at around 75% 1rm for 8x3.

My 3rm on deadlift today went pretty smoothly, but i can tell im going to need to do something different to keep progressing. Im not sure if I just need to change the exercises up a bit, or possibly change the program.

I’ll admit up until now, my strength training has been very basic, with just conventional and sumo deadlifts, front squats and some DB snatches. I have read some westside stuff, and it seems they are really big on box squats, and good mornings. I haven’t really done these exercises so am wondering how I should start doing them and I dont have access to a box, so would a bench be ok?

Also, what about zercher squats, rack pulls, quarter squats or any other movements that might help bring my dl up?

***As far a my weaknesses in the DL, i think I could benefit a lot from strengthening my glutes more, as well as my core muscles.

Thanks in advance everyone.

2

Concentrate on getting your squat up and your DL should follow. Your log still exists over on the other site, why not chat up Chris Drummond or Phil about it? I’m sure they’d have good advice.

Aerobic steps piled up make a decent box. Paused squats to pins are good. Zerchers definitely work, but one generally hits a top pull below the squat due to elbow issues. Good mornings are great but be strict in execution as you can mess up the back pretty good.

For box squats elitefitnesssystems.com has a pretty good set of videos and exercise descriptions.

Good Morning
http://asp.elitefts.com/qa/default.asp?qid=38771&tid=102
Zercher
http://asp.elitefts.com/qa/default.asp?qid=33903&tid=102
Box Squat
http://asp.elitefts.com/qa/default.asp?qid=4092&tid=102
Good Morning Squats
http://asp.elitefts.com/qa/default.asp?qid=4103&tid=102
Pin/Rack Pulls
http://asp.elitefts.com/qa/default.asp?qid=4106&tid=102

3

I would recommend that when you squat, you go down as far as you safely can. Full squats CRUSH my glutes, which should help your pull.

I like concentric-only good mornings, too.

4

Hit the assistance exercises hard. As long as I put more on my lunges, dumbbell presses and rows I was all right. And play around with reps on the ME if you have to. I’d usually start out by hitting a weight for 3 reps and trying to do more reps the next week. And every three weeks I’d switch between squats and deadlifts.

5

glute ham raises and reverse hypes

6

[quote]getfast24 wrote:
glute ham raises and reverse hypes[/quote]

Thanks for the info everyone, I may switch my ME lift to a 3x5 or 3x3 with front squats for the next two weeks.

Has for GHR, ive never been able to do these. Maybe my hamstrings are weak as well. If I can deadlift near 2x BW should I be able to do GHR’s?

7

get milk crate or build a wood low box for a box squats u can always stack plate son them to vary the height whihc is why u build them low

8

sadly, i workout in a commercial gym so i cant make my own and bring it.

One question about box squats though? Are you just using the box as a guide to let you know how deep to go, or do you actually sit your weight down on the box?

Because if you just barely touch it, i could probably use a DB on its side with a 35lb plate sitting on it.

9

sit on it, use a portable bench, it might be a little to high but since im 6’ 4’’ its perfect for me

10

[quote]dankid wrote:
sadly, i workout in a commercial gym so i cant make my own and bring it.

One question about box squats though? Are you just using the box as a guide to let you know how deep to go, or do you actually sit your weight down on the box?

Because if you just barely touch it, i could probably use a DB on its side with a 35lb plate sitting on it.[/quote]

You can do either. Some use it to check depth and do a full sit down on it. Don’t relax the glutes though, just the hip flexors and keep your middle tight. Don’t just plop on the box either - control your descent until you settle on the box. If you’re plopping the weight is too heavy.