Piss weak deadlift

[Ensix]

I can squat 3 plates for 2 below parallel (I have a video and I've putten it on here before). But I only deadlift 330lbs (150kg), it's piss weak compared to my other lifts, I can bench 2 plates for 2 on a good day.

Yesterday I tried to pull 352, and after that 341, and I couldn't get either of those heavy ****s off the ground. Could the problem possibly be in my biomechanics, or do I have a seriously weak link?

Please respond.

[rasse226]

Best answer would be to take a look at where you are failing (form,routine,weaknesses,diet,rest)

[Ensix]

Best answer would be to take a look at where you are failing (form,routine,weaknesses,diet,rest)

It's definitely not form, I've been lifting for a year and few months, I know form.

[FeelTheFear]

Do you have trouble locking out or trouble getting it off the ground? incorporate either rack pulls or deficit deadlifts to help your weak spots. ALso could try putting in a second deadlift session every week w/ just speed pulls (im doing that and its fun as hell).

also dont be afraid of some form breakdown w/ deadlifts. Most guys i see who obsess too much over perfect form just dont progress as much as they can. some slight back rounding is fine as long as it stays minimal. I've always let my form slip a bit and IMO as long as you have a decent warmup it's hard to really injure yourself. Just puff your chest out and you can regulate your back arch pretty easily

Just get rep scheme and stick with it. Low reps generally. 3-6 reps probably would be good. Sets dont really matter, anywhere from 1-5 sets. If you are only DLing once a week then imo do more than 1 set. I deadlift twice a week so my heavy session is only 1 working set (with warmup before of course) and speed work is higher volume

[Ensix]

Do you have trouble locking out or trouble getting it off the ground? incorporate either rack pulls or deficit deadlifts to help your weak spots. ALso could try putting in a second deadlift session every week w/ just speed pulls (im doing that and its fun as hell).

I can't get it off the ground, it's always been like that. Right now I'm doing stiff legged deadlifts next to normal deadlifts (different days ofcourse).

[RedRonan]

Do you have trouble locking out or trouble getting it off the ground? incorporate either rack pulls or deficit deadlifts to help your weak spots. ALso could try putting in a second deadlift session every week w/ just speed pulls (im doing that and its fun as hell).

The answer isn't to DL more.The reason is either a hamstring or hip imbalance.Work on hip bridges or stiff legged deadlifts and glute ham raises

[FeelTheFear]

I can't get it off the ground, it's always been like that. Right now I'm doing stiff legged deadlifts next to normal deadlifts (different days ofcourse).

Try putting in some deficit deadlifts then, I have the same problem as you and I'm enjoying doing them. Basically, just focus on eating enough and staying consistent week by week to guarantee progressive overload.

The answer isn't to DL more.The reason is either a hamstring or hip imbalance.Work on hip bridges or stiff legged deadlifts and glute ham raises

Where did you come up with that? If your deadlift is weak.. How is deadlifting more not going to help? Obviously he should do accessory exercises but the best exercise to boost your dead is... deadlifts. And the spinal erectors don't take too much longer than other muscles to recover. Most people don't really need 7 days of break. Doing a secondary lighter session (which doesnt stress the CNS too much) is only going to be beneficial for someone looking to increase strength as much as possible

[TrollCrew]

I used madcow 5x5 (linear) workout to boost my weight, helped me make good gains in 12 weeks.Before,for 7 months i pretty much did classical bodybuilding routines for beginners..
Bench from 176lbs to 220lbs x5
Squat 220lbs to 275lbs x5 (up to 243lbs ATG)
DL 198lbs to 308lbs x 4 (weak as piss still)

I'll do another 12 weeks with it,to see how it works out. I did have couple of stalls because i was feeling ill (but i ignored them next workout & kept increasing weights),but mostly if you eat properly you should be able to recover in time & be able to increase your weights that you're pushing.

If you haven't tried 5x5 yet,you should give it a go.Even if you don't want to fully follow it,take the deadlift excersise from them & see how you do.

[avodo]

Increase it by smaller increments. Microload it if you have to. Just make sure you're adding something to the bar.

[FeelTheFear]

Increase it by smaller increments. Microload it if you have to. Just make sure you're adding something to the bar.

Agreed here. Another thing op, if you're working with low reps then it's easier to increase by small amount of weight rather than increasing reps. Lets say you do 350x3 one week. Instead of trying for 350x4 the next week, go for 355x3. There's a good chance you wont be able to get that extra rep because it's a large % of the overall volume

[Ensix]

I've been doing snatch grip deadlifts for the past 3 or 4 weeks. Also I can power clean 200 if it means anything.

[Homanator]

Had the same problem, squat really close to deadlift. Just analyze where you are failing out, for me it's grip strength, so I just made sure I concentrated on correcting that. Sorted the problem out nicely.

[rasse226]

Had the same problem, squat really close to deadlift. Just analyze where you are failing out, for me it's grip strength, so I just made sure I concentrated on correcting that. Sorted the problem out nicely.

Do you mean he should squat narrow stance?

[7399martyn]

you dont need any specific exercises. Just deadlift more and progressively add weight.

btw, squat vid?

[Ensix]

you dont need any specific exercises. Just deadlift more and progressively add weight.

btw, squat vid?

You've seen it before.

http://s434.photobucket.com/albums/q...t=Minufilm.mp4

[7399martyn]

very nice, good work.

[Ensix]

very nice, good work.

Thanks brah.