my deadlift sucks in relation to my other lifts. It’s 425 & I’ve squatted 405 low. I’ve tried to identify my weak points, but accessory work like sldls, deficits and good mornings haven’t helped. I’ve been on 5/3/1 for 2 months, and it still sucks. Everything else is going fine. I tried sumo one week and that was awful. I’ll take a video next time I pull, but anyone have any advice until then?
[quote]sgdiablo wrote:
my deadlift sucks in relation to my other lifts. It’s 425 & I’ve squatted 405 low. I’ve tried to identify my weak points, but accessory work like sldls, deficits and good mornings haven’t helped. I’ve been on 5/3/1 for 2 months, and it still sucks. Everything else is going fine. I tried sumo one week and that was awful. I’ll take a video next time I pull, but anyone have any advice until then? [/quote]
Reps, reps, reps.
Are you running the base program? Are you doing conditioning? Are you eating/resting enough?
If you’re running the base program, my suggestion would be to cut out the assistance work and up the volume on the actual deadlift itself.
You could try Spinal Tap w/ no assistance work but only for the deadlift and keep the rest of the program as you have it.
You could do the base program and on the final set, instead of maxing reps, just do the required reps and keep working up in that rep range adding 10-20lbs per set to get some volume in. If you do this, I would only do the required reps on the squat day. Recovery will be vital.
[quote]osu122975 wrote:
[quote]sgdiablo wrote:
my deadlift sucks in relation to my other lifts. It’s 425 & I’ve squatted 405 low. I’ve tried to identify my weak points, but accessory work like sldls, deficits and good mornings haven’t helped. I’ve been on 5/3/1 for 2 months, and it still sucks. Everything else is going fine. I tried sumo one week and that was awful. I’ll take a video next time I pull, but anyone have any advice until then? [/quote]
Reps, reps, reps.
Are you running the base program? Are you doing conditioning? Are you eating/resting enough?
If you’re running the base program, my suggestion would be to cut out the assistance work and up the volume on the actual deadlift itself.
You could try Spinal Tap w/ no assistance work but only for the deadlift and keep the rest of the program as you have it.
You could do the base program and on the final set, instead of maxing reps, just do the required reps and keep working up in that rep range adding 10-20lbs per set to get some volume in. If you do this, I would only do the required reps on the squat day. Recovery will be vital.
[/quote]
im doing 7 week cycles. What you mentioned lastly is joker sets right?
Thinking about doing
5/3/1 deadlift sets, then jokers
deadlift bbb 5x8
front squat
[quote]sgdiablo wrote:
[quote]osu122975 wrote:
[quote]sgdiablo wrote:
my deadlift sucks in relation to my other lifts. It’s 425 & I’ve squatted 405 low. I’ve tried to identify my weak points, but accessory work like sldls, deficits and good mornings haven’t helped. I’ve been on 5/3/1 for 2 months, and it still sucks. Everything else is going fine. I tried sumo one week and that was awful. I’ll take a video next time I pull, but anyone have any advice until then? [/quote]
Reps, reps, reps.
Are you running the base program? Are you doing conditioning? Are you eating/resting enough?
If you’re running the base program, my suggestion would be to cut out the assistance work and up the volume on the actual deadlift itself.
You could try Spinal Tap w/ no assistance work but only for the deadlift and keep the rest of the program as you have it.
You could do the base program and on the final set, instead of maxing reps, just do the required reps and keep working up in that rep range adding 10-20lbs per set to get some volume in. If you do this, I would only do the required reps on the squat day. Recovery will be vital.
[/quote]
im doing 7 week cycles. What you mentioned lastly is joker sets right?
Thinking about doing
5/3/1 deadlift sets, then jokers
deadlift bbb 5x8
front squat
[/quote]
Lets say your last pull on a 5 rep day is 325. Try and pull 345x5 then 365x5 and if you’re really feeling good, 375x5, etc. Just work up in fives until you reach a weight you don’t think you’ll get for 5.
You could also run the pyramid program he has outlined as well. Either way, you need reps. Switch it up, one week do joker sets, the next week run the pyramid, the next run spinal tap. What’s the difference? Do what your body feels like doing. The bottom line is, get in the required reps so you can continue to move forward. Sometimes you gotta just punch a lift in the face at times to get it moving again.
I would seriously lay off the assistance work. Focus on the deadlift. Focus on making good reps. Focus on proper form. You don’t learn to hit a baseball by shooting a basketball. Multi-joint accessory work after a big deadlift day is not a good idea. If you want your deadlift to move, then pull.
Also remember, you’ve only been doing the program for 2 months.
You deadlift 400. Your weak point is that you are weak. Just get stronger.
[quote]Jim Wendler wrote:
You deadlift 400. Your weak point is that you are weak. Just get stronger. [/quote]
no I deadlift 425, squat 405 and that’s what I’m trying to do
[quote]sgdiablo wrote:
[quote]osu122975 wrote:
[quote]sgdiablo wrote:
my deadlift sucks in relation to my other lifts. It’s 425 & I’ve squatted 405 low. I’ve tried to identify my weak points, but accessory work like sldls, deficits and good mornings haven’t helped. I’ve been on 5/3/1 for 2 months, and it still sucks. Everything else is going fine. I tried sumo one week and that was awful. I’ll take a video next time I pull, but anyone have any advice until then? [/quote]
Reps, reps, reps.
Are you running the base program? Are you doing conditioning? Are you eating/resting enough?
If you’re running the base program, my suggestion would be to cut out the assistance work and up the volume on the actual deadlift itself.
You could try Spinal Tap w/ no assistance work but only for the deadlift and keep the rest of the program as you have it.
You could do the base program and on the final set, instead of maxing reps, just do the required reps and keep working up in that rep range adding 10-20lbs per set to get some volume in. If you do this, I would only do the required reps on the squat day. Recovery will be vital.
[/quote]
im doing 7 week cycles. What you mentioned lastly is joker sets right?
Thinking about doing
5/3/1 deadlift sets, then jokers
deadlift bbb 5x8
front squat
[/quote]
I didn’t realize that 5/3/1 was on 7-week cycles. Front Squatting seems unnecessary if you’re doing BBB. Do some back raises instead.
How is your nutrition? Eating enough? Did you start your Training Max at 85% or 90% of your 1RM?
[quote]Jaynick77 wrote:
[quote]sgdiablo wrote:
[quote]osu122975 wrote:
[quote]sgdiablo wrote:
my deadlift sucks in relation to my other lifts. It’s 425 & I’ve squatted 405 low. I’ve tried to identify my weak points, but accessory work like sldls, deficits and good mornings haven’t helped. I’ve been on 5/3/1 for 2 months, and it still sucks. Everything else is going fine. I tried sumo one week and that was awful. I’ll take a video next time I pull, but anyone have any advice until then? [/quote]
Reps, reps, reps.
Are you running the base program? Are you doing conditioning? Are you eating/resting enough?
If you’re running the base program, my suggestion would be to cut out the assistance work and up the volume on the actual deadlift itself.
You could try Spinal Tap w/ no assistance work but only for the deadlift and keep the rest of the program as you have it.
You could do the base program and on the final set, instead of maxing reps, just do the required reps and keep working up in that rep range adding 10-20lbs per set to get some volume in. If you do this, I would only do the required reps on the squat day. Recovery will be vital.
[/quote]
im doing 7 week cycles. What you mentioned lastly is joker sets right?
Thinking about doing
5/3/1 deadlift sets, then jokers
deadlift bbb 5x8
front squat
[/quote]
I didn’t realize that 5/3/1 was on 7-week cycles. Front Squatting seems unnecessary if you’re doing BBB. Do some back raises instead.
How is your nutrition? Eating enough? Did you start your Training Max at 85% or 90% of your 1RM? [/quote]
85% 3,800 cal
[quote]sgdiablo wrote:
[quote]Jim Wendler wrote:
You deadlift 400. Your weak point is that you are weak. Just get stronger. [/quote]
no I deadlift 425, squat 405 and that’s what I’m trying to do[/quote]
I think he’s telling you to stop trying to find weak points and simply focus on your deadlift.
Beyond that, try lowering your training max by 30 or 40 lbs and take a few months to work your way back up. It’ll give your body time to grow while getting in good reps at a weight where you can still manage to practice good form. By the time you work your way back up you’ll probably find yourself repping 425 instead of stalling.
This article could be helpful. It applies to long torso lifters as well as those with short arms. For me, the combination of two exercises got me out of my rut: paused ATG front squats in olympic lifting shoes along with highish (8-12) repetition deadlifts done with grip switching between reps. Take this with a grain of salt though–I’m still not a good puller. I finally broke 500 after years (literally) of being stuck at 450. It took me 6 months of adding in these two exercises to make that improvement vs not getting stronger at all prior.
In fact, this is what got me to finally give 5/3/1 a shot. I was just like the guy in Jim’s first book saying, “i can’t get strong like that!” to which Jim replied, “you’re not getting stronger anyway, so you might as well try.” (paraphrased)
[quote]some_dude wrote:
[quote]sgdiablo wrote:
[quote]Jim Wendler wrote:
You deadlift 400. Your weak point is that you are weak. Just get stronger. [/quote]
no I deadlift 425, squat 405 and that’s what I’m trying to do[/quote]
I think he’s telling you to stop trying to find weak points and simply focus on your deadlift.
Beyond that, try lowering your training max by 30 or 40 lbs and take a few months to work your way back up. It’ll give your body time to grow while getting in good reps at a weight where you can still manage to practice good form. By the time you work your way back up you’ll probably find yourself repping 425 instead of stalling.[/quote]
this is damn good advice.
I have the exact same problem… at 5’6 155 lbs, I pull 385 and full squat 365… so I runned final tap template for the last 3 months to had volume, like osu122975 advised you. ab roller at the end and that’s it. Sadly, I didn’t break my 385 yet.
I might try to DL 2 X a week instead for my next template… (DL after Squat 5-3-1). I’ll keep you informed if it works for me ! My objective is 500 before 2019…
My apologies. 425.
That changes everything.
How is your hip mobility? A couple years ago I was repping 425 easily, a couple months ago I could get 345 for reps but couldn’t get 355 up. In the past couple years I’ve gotten into law enforcement, so lots of sitting and armor/gun belts make for a nice constant dull ache in my back. I started concentrating on more hip mobility, agile 8 as a warm, more stretches, foam rolling, etc. I threw my back out last month and couldn’t do much for two weeks. Last week I put up 365, this week I got 365 for 3 reps. This is obviously far from impressive by my own standards considering I’m still trying to work back up to weight I was lifting when I was 20lbs lighter (but not much fatter), but it’s more progress than I’ve had for months.
Work on those hips, they may be holding you back.
[quote]Jim Wendler wrote:
My apologies. 425.
That changes everything. [/quote]
He is telling you to concentrate on DL’s to get better at DL’s. You posted that you have been trying to “Identify your weak points” with all kinds of accessory work. Well, stop that. Concentrate on DL’s. Also, 2 months? That is nothing. Maybe you started to high…
Also, you tried sumo one week… why? program is fine, but following it is key.
5 forward, 3 back.
[quote]Jim Wendler wrote:
My apologies. 425.
That changes everything. [/quote]
Fuck, that shit was funny.
How long have you been lifting?
[quote]MarneSoldier wrote:
How long have you been lifting?[/quote]
itll be 2 years in febuary.
And for the comment about “weak points” that rustled so many jimmies; I only mentioned that because my deadlift and squat are vastly un-proportionate.
Thanks for the advice everyone, Ill definitely focus on the pull itself more
[quote]JFG wrote:
Also, you tried sumo one week… why? program is fine, but following it is key.
Because college is all about experimenting