Deadlift Progression (Strong kunts GTFIH) (2.5k+ REPS)

[LiftCore]

My deadlifts have pretty much stalled @ 130kgs x 5 for the past 4 weeks since I got back to them. How the hell do I get them to progress? I do conventional DL once a week and SLDL (for hamstrings) once a week. I'm doing a modified version of Cool's P/P/L. All other main lifts are progressing except for deads. I'm at a surplus where I'm gaining about 1-1.5kgs per month. I'm going to start implementing speedwork on the other back day that I didn't previously deadlift, and hyperextensions.

What other techniques/training methods can I use to get my DL up? What is the best way to train Deads?

At the moment it looks something like this:

Deadlifts:
Warm up: 10 x 40kg
Warm up: 10 x 60kg
Warm up: 6 x 80kg
Working Set: 5 x 100kg
Working Set: 5 x 120kg
Working Set: 5 x 130kg
Working Set: 2 x 135kg (dramatic fail occurs here)
Working Set: 5 x 100kg

I use double overhand grip with chalk.

[Jared.P]

wheres the sticking point? rack pulls if you stick at the top half, deficit deads if you stick at the bottom. also, chains/bands or work a diff rep range. also, pyramid down, start at the heaviest and go down in weight. pyramiding UP sucks balls

[CWGame]

You ever try rack pulls? You have to also tell us at what point is the failure off the ground, lock outs?

[RugbyBro]

Off the floor try hamstring strengthening and maybe more hip drive. Top rack pulls

[LiftCore]

wheres the sticking point? rack pulls if you stick at the top half, deficit deads if you stick at the bottom. also, chains/bands or work a diff rep range. also, pyramid down, start at the heaviest and go down in weight. pyramiding UP sucks balls

You ever try rack pulls? You have to also tell us at what point is the failure off the ground, lock outs?

Never tried rack pulls but I've been considereing them too, may implement them and see how they work.

I think I just have an overall weak DL, but if I had to pick my problem area is the bottom of the lift, because once I manage to get it up after grinding half way up I can lockout fine. I would have thought at my strength (or lack of) I should be able to progress fairly linearly by just DLing normally and continuing to work on supporting muscles (traps, hamstrings, lower back, lats etc)

[loganherford]

Keep doing 5-6 working sets of 3-5 reps each week but add in speed deadlifts once a week too....along with some barbell glute bridges. I've followed this routine all the way to a 4x bodyweight dl

[BrbGettinHyooge]

1-2" deficit deadlifts is the best thing you can do for the bottom portion of your deadlift. You don't want to use a huge deficit like some people do like 3-4" because you'll change your form too much to accommodate the large deficit. That way it will also have some true carryover.

[CupcakeSquats]

Weak kunt checking in with poverty advice.

Seriously, double overhand? At the very least hook grip. Lower the weight a bit and work your way back up. Or just eat more. Or you could add in sumo deadlifts somewhere. GHRs also have a good carryover to the deadlift (for me anyway), though it shouldnt be necessary with the SLDLs youre doing.

Also, why are you opting for speed pulls? Do you have a problem with explosiveness?

[gangstamuzik]

I started at 135lb.
Got to 225lb and started doing reps of 5 from there. Couldn't progress high enough so I just tried 1 rep maxes, managed to take out 250lb then pulled 275lb. After I got to 275lb I stayed on that weight until I could pull around 3-5 reps, then I got to 295lb. I tried 305lb, failed for the first 2 times (a week) then got it, after that I just threw on a 5 on each side. Pulled 315, been stuck on 315lb ever since..

Cliffs: Just go for 1RM's, may sound dumb but it worked to a certain extent in my point. It pushes your CNS, make sure your form is alright too.

[ghjk24]

Start pulling heavy singles.

[LiftCore]

Weak kunt checking in with poverty advice.

Seriously, double overhand? At the very least hook grip. Lower the weight a bit and work your way back up. Or just eat more. Or you could add in sumo deadlifts somewhere. GHRs also have a good carryover to the deadlift (for me anyway), though it shouldnt be necessary with the SLDLs youre doing.

Also, why are you opting for speed pulls? Do you have a problem with explosiveness?

I've tried hook grip before but I can't stand it (imb4 man up). I don't think grip is the problem, I have decent grip strength and the chalk helps a lot. My problem is I can't get the bar off the ground explosively/quickly enough and a lot of grinding happens, which taxes me a lot for my next rep, and this occurs whether I "touch-and-go" or reset after each rep, so I would think speed pulls could help with that (along with deficit pulls).

I started at 135lb.
Got to 225lb and started doing reps of 5 from there. Couldn't progress high enough so I just tried 1 rep maxes, managed to take out 250lb then pulled 275lb. After I got to 275lb I stayed on that weight until I could pull around 3-5 reps, then I got to 295lb. I tried 305lb, failed for the first 2 times (a week) then got it, after that I just threw on a 5 on each side. Pulled 315, been stuck on 315lb ever since..

Cliffs: Just go for 1RM's, may sound dumb but it worked to a certain extent in my point. It pushes your CNS, make sure your form is alright too.

Hmmm, yeah I thought about doing 1RMs too, but keep in mind my main goal atm isn't strength, it is hypertrophy, but of course I still care about strength since I want to powerlift in the future. But I may end up having to do 1rm's or triples anyway since I can't get the pull for 5 reps when I try and up the weight.

BTW guys I'm on R/C but I'll get the rest of you dw. Cheers.

[bulkbreh]

Too much warm-up IMO. Apply yourself everytime you deadlift 100%. YOur not progressing because your not hitting it hard enough. Put on a higher weight and lift it damnit. I know you can, and you do to. Just gotta tell yourself. It's a mental game man. Even if you dont get 5 reps with the higher weight, keep doin it untill you do.

[nevboy]

Not sure what your routine calls for, but in the past I have deadlifted once a week for 1 heavy set of 5, and done that all the way through to DLing 170kg for reps

At the moment I am working back up after a layoff, and my dead has gone from 100-140kg in 3 weeks, following the same as above.

If I were you, my deadlifts would look like this:

5x60kg
4x80kg
3x100kg
2x120kg
1x130kg
5x130kg

By pyramiding my warmups I feel I am getting my body used to the heavy load without wearing myself out before I get to working sets.

[tonyrawrs]

I think you have too many warm up sets. Just do one warm up with the bar and then start your working sets.

[SmallLats]

I feel like all this advice is just going in the wrong direction. Think you need to deadlift more tbh. One day working up to your max and another day 4 days later hitting some triples or something at like 70-75%.

[NaturalFTW]

wheres the sticking point? rack pulls if you stick at the top half, deficit deads if you stick at the bottom. also, chains/bands or work a diff rep range. also, pyramid down, start at the heaviest and go down in weight. pyramiding UP sucks balls

I stick right in the middle for when i max out wtf do i do for that

[koloxid]

I stick right in the middle for when i max out wtf do i do for that

dont DL. u cant have the problem anymore if u just dont dl

[xSup3r]

try this

60x5
80x5
100x5
130x1
135x3

If you can do this, the next time you deadlift try to go for 4 reps, then 5, then repeat the cycle for 140.

[NZninja101]

I'm going to start implementing speedwork on the other back day that I didn't previously deadlift, and hyperextensions.

If you're gonna do speed work, it would probably be a good idea to either keep it relatively heavy, (ie 70-75% of your 1RM for many sets of 1-2), or to add bands with 50-60%, in order to counter the issue of exploding off the ground and then really slowing down near the top with very light weight, which could induce someone to fall into a pattern of an unpowerful lockout, which could make lockout an issue.

Deadlifts:
Warm up: 10 x 40kg
Warm up: 10 x 60kg
Warm up: 6 x 80kg
Working Set: 5 x 100kg
Working Set: 5 x 120kg
Working Set: 5 x 130kg
Working Set: 2 x 135kg (dramatic fail occurs here)
Working Set: 5 x 100kg

Failing on only the second rep? Implies you touch and go. Which isn't 'bad'. Lots of people get brutally strong with touch and go, ie Babyslayer. What they do however is implement an appropriate amount of assistance/power so that they can get it off the floor without touch and go for the first rep, without expending an incredible amount of energy.

I use double overhand grip with chalk.

So long as your grip can handle it, it should be fine.

I think you have too many warm up sets. Just do one warm up with the bar and then start your working sets.

[LiftingSteve93]

Gotta find what works for you. My pulling goes to **** if I do it every week

[Huskarl]

The way most ppl do rack pulls is wrong and will not help your deadlift at all.

[LiftCore]

Thanks for all the responses guys, I feel a lot more at ease with this information, so hopefully I can get my dead up to at least 140 in the next 2 weeks or so. Will rep everyone I haven't repped ASAP.

[LiftCore]

Bumping for different timezone brahs or whatever.

[LlamaWithARifle]

I personally prefer a slightly bigger difference between my last warm up set and working set. I would probably aim for like 120-125kg as a final warm up before moving onto 135kg. Try it and see how it works, may work may not.

Form is absolute key when it comes to pulling from the floor, a bad setup will instantly set you up to fail. Always always always look at your technique before thinking about changing things or adding in supplemental movements. Post a form vid.

Speed work has done wonders for my deadlift, I'll pull heavy or perform a similar move working up to heavy singles, doubles or triples one day of the week. The other day I will use as a speed day using around 60% of my 1rm and going for about 6-8 sets of 1 rep focusing on using perfect form and pulling fast off the floor.

[JevJev]

Bumping for different timezone brahs or whatever.

It may be something as simple as DL'ing more than you do. Maybe work it 2-3 times a week and try and progress weight each time.

I'm having similar issues with my Squat but slowly ironing issues out! GL

[Whitekoala]

If ur weak at the bottom bro u don't have a sticky point, its just simply the weights too heavy, and thats fine.

The muscles that are used in the deadlift are:

Hammstrings, lower back, mid back, and upper back, as well as trapz.

My guess is ur hammstrings and ur lower back are weak.

The exercises u want to do to fix this is stiff legged deadlifts, ghr and good mornings, all of these will help

As well as increasing ur squat will also help ur deadlift as well.


Another thing is your frequency u are doing it once a week. Ur deadlift isn't that heavy, that u have to do it only once a week

Starting deadlift twice a week.

If ur grip is failing start using straps too, work on grip strength another time.

As for the weights u are lifting, i wouldn't do so many work sets like u are doing.

So 135kg is about ur 1 rep max, we will say.

So around 300lbs

I would do ur sets something like this.

1st set: 135lbs x 5
2nd set: 185lbs x 5
3rd set: 225lbs x 3
4th set: 275lbs x 3
5th set: 300lbs x 3

After that increase ur weight. Don't go over 3 reps with the deadlift.

Do this and try it out bro

[comps]

I would do something like.

(kg)
100x5
135x3
165x2
180x1
220x1

And i just added reps or weight on the last set.

[NaturalFTW]

dont DL. u cant have the problem anymore if u just dont dl

but it's my favourite lift

[Partyrocking]

My deadlifts went up a lot with speed deadlifts and snatch grip deadlifts.

[NickThePLer]

My deadlifts have pretty much stalled @ 130kgs x 5 for the past 4 weeks since I got back to them. How the hell do I get them to progress? I do conventional DL once a week and SLDL (for hamstrings) once a week. I'm doing a modified version of Cool's P/P/L. All other main lifts are progressing except for deads. I'm at a surplus where I'm gaining about 1-1.5kgs per month. I'm going to start implementing speedwork on the other back day that I didn't previously deadlift, and hyperextensions.

What other techniques/training methods can I use to get my DL up? What is the best way to train Deads?

At the moment it looks something like this:

Deadlifts:
Warm up: 10 x 40kg
Warm up: 10 x 60kg
Warm up: 6 x 80kg
Working Set: 5 x 100kg
Working Set: 5 x 120kg
Working Set: 5 x 130kg
Working Set: 2 x 135kg (dramatic fail occurs here)
Working Set: 5 x 100kg

I use double overhand grip with chalk.

I personally recommend you change the way you pyramid. I have a feeling you're far past warmed up and most likely fatigued when you're trying to hit a PR. Not a good idea because in my opinion typically hitting a PR in a full body movement like DL is draining. I think by the time you make your way too 135kg you're some what fatigued.

I'd try this,

60kg x 5
80kg x 3
100kg x 1
115kg x 1
135kg x 5 PR!

Also, at the weights your pulling right now I don't really think you need too be doing specialty exercises like rack pulls, and deficit deadlifts, that focus on weak points. Save those for later down the road. Hope I helped man.