deadlift help

[Jamielak]

i recently got back into the gym last month after a 7year hiatus and still feel relatively strong

my 1st week back into it I maxed out with a 1rm of 200kg / 440lb thinking yay still got some powa.

Fast forward 4 weeks later I haven't seem to have improved much in terms of deadlift max; the only other deadlift feat of note is 405lb x 6 lift which I would assume translate into a 220kg/5plate dead but I cant seem to break 200kgs?

Has anyone else encountered something similar and/or what helped you break through this.

Usual deadlift rep ranges 1 - 5
Training split
M Chest
T Back
W Shoulders
T Legs
F Chest (weak point)
Weekend rest.

[FaIIen]

So how do you train your deadlift? 1-5 reps for how many sets? How are you progressing it? What else are you doing as assistance?

[superman704]

405x6 reps is the equivalent of about 480 lbs, so you are making good progress

[Jamielak]

So how do you train your deadlift? 1-5 reps for how many sets? How are you progressing it? What else are you doing as assistance?

Id usually go warm ups with 1 plate 2 plate etc for quick reps of 5

usually 5x 305 4x 350 3x 405 1x 440 or attempt at higher weight(which i can't do) etc then drop back to 305 and finish with 5 quick reps.

assistance: seated rows, Lat pull down, db row, barbell rows, on legs i would do stiff legs with light weight.

[ECGordyn]

How do you train, as in, what program are you running? Progressing on all your lifts in a systematic way is more important than just on lift, and will help your DL more.

There are a couple of deadlift-specific programs out there: Coan-Philippi program and Candito deadlift program come to mind the quickest.

[TheUnderdog83]

Your DL is higher than mine, so take my advice or leave it, but are you doing a 1RM each time? That doesn’t really help with progression, just is a test of strength.

[sammywatkins]

It’s been a month. Give it some time before you actually diagnose a problem in your training.

[Jamielak]

Your DL is higher than mine, so take my advice or leave it, but are you doing a 1RM each time? That doesn’t really help with progression, just is a test of strength.

I try do 1rm every say 3rd week or if I feel strong on the day not every time. I stick to my 1 -5 rep ranges however

How do you train, as in, what program are you running? Progressing on all your lifts in a systematic way is more important than just on lift, and will help your DL more.

There are a couple of deadlift-specific programs out there: Coan-Philippi program and Candito deadlift program come to mind the quickest.

I generally just do a "bro split" per say

Chest: Bench, Incline DB press, Flies (Heavy Day)
Back: Dead, Lat Pull, Seated Row, DB Row or barbell row
Legs: Squat, Quad raises, Stiff leg, hammy curls sometimes; emphasis on speed on legs day for athletic reasons
Shoulders: OHP, DB shoulder press, lateral delt raise, Rear delt raise
Chest 2: Bench: Incline db, Pec Deck, press machine (rep day)

It’s been a month. Give it some time before you actually diagnose a problem in your training.

Probably right to give it time; but found it strange I could rep alot more of higher weight but 1rm did not improve.

[lolilol1987]

Give it some time before you come to a judgement about your progress.

[Jamielak]

210kg done quite easy, was a form problem and the pre lift I was doing too big a jump from 180 - 210 etc

instead 180 - 200 - 210 worked alot better