Deadlift Burnout

[ColorNotColour]

So as the title says, I'm burning out on deadlifts. I can't seem to progress, and I think it's partially my body isn't built for deadlifts like some (long arms, short legs, etc.) I have quite short arms for being 6'1" and a very long torso.
I'm doing ICF 5x5 which has the staple, squats, being done every day. I always do squats first, and today (workout B), I squatted 265 5x5 without failure except had to rerack on the last rep of the final set and then grind it out. I was planning on deadlifting 280 1x5, because the weak before I managed to scrape out 275 1x5. I failed on the second set, and they were done with poor form because the weight felt so heavy. I dropped to 245, and still was only able to do 3 reps with about a 5-10 second pause between repetitions, and then dropped again to 225 and did 2 more reps before deciding to stop before I injured myself as I was really straining for these.
My question is, do you think this is a sign I've outgrown the 5x5 program? Or should I drop my deadlifts significantly, perhaps even lower than squats? This is really frustrating for me, plateauing on a lift that's already much further behind my other lifts. I bench 200 5x5 and squat 265 5x5.
Useful input receives reputation as this is something that is very frustrating to me.
If need be, I will embed form videos to prove I'm not doing half reps on squat. I squat well below parallel and my deadlift has been said to be good other than that I have some trouble activating glutes when the bar is around knee height.

[Jasonk282]

first off...if you rack a weight the set is over. You don;t get to rack it then unrack it to complete the set.

2nd, have you reset your deadlifts at all?

3rd...have you looked into pulling sumo if you're already not doing so?

4th...are you gaining weight?

[unstrong]

In addition to the above, when was the last time you deloaded (i.e., took a few days off from the gym or lifted at something like 50% weight for a week)?

[ColorNotColour]

first off...if you rack a weight the set is over. You don;t get to rack it then unrack it to complete the set.

2nd, have you reset your deadlifts at all?

3rd...have you looked into pulling sumo if you're already not doing so?

4th...are you gaining weight?

Yes, I do know that. 5-10 seconds is too long, but when at lighter weights and a while ago I would wait maybe 3 seconds, which in my opinion is not a new set. I am aware that in essence I'm doing singles. No I have not reset deadlifts, but I haven't reset any other lifts either and have had no plateaus in any of them, but if necessary I will do so. I have looked into it, but haven't tried it. I like how a conventional pull works your lower back more, whilst sumo, unless I'm mistaken, is primarily legs (lots of glutes). In my 5x5 program I already have a ton of work on my legs from heavy squats.

[ColorNotColour]

In addition to the above, when was the last time you deloaded (i.e., took a few days off from the gym or lifted at something like 50% weight for a week)?

I was on vacation in Colorado about a week ago and didn't touch any iron for 9 days. This had been my first break in around 5-6 months.

[unstrong]

I was on vacation in Colorado about a week ago and didn't touch any iron for 9 days. This had been my first break in around 5-6 months.

Did you do what's in the OP before or after the deload?

[ColorNotColour]

What happened in OP was around 4 hours ago. So after the deload.

[unstrong]

What happened in OP was around 4 hours ago. So after the deload.

Personally I'd ride out a couple more sessions since you're just getting back, but I'd consider slightly changing the program (it can still be a beginner program, though you'd likely be fine on an intermediate one if you wanted). Doing 5x5 Squats across 3x/week at max effort and then trying to deadlift on top of that on the same day is probably too much after you get past the early novice stage.

[veggie530]

5-6 months is way too long to go without a break IMHO

I'm interested to see what your deadlifting programming has been over the last 3 months, cliffs will do. Like each week highlight your deadlift sets (your heaviest). In 5x5 it's my understanding that you are lifitng 3 times a week and adding 5 lbs to your lifts each workout. I imagine that you aren't doing that anymore at 5-6 months in.

In programs like 5/3/1, you go a month where you add weight to the bar each week (say [week1] 225, [w2] 235, [w3] 245). Then in the 4th week you go back down and go [w4] 230, [w5] 240, [w6] 250. Then take a deload week. Then start at [w8] 235, [w9] 245, [w10] 255. See the progression scheme? Three steps forward, two steps back (sort of). This helps keep you from reaching a plateau and keeps you progressively loading the bar. This is just a crude example to get your wheels turning if you haven't already been programming like this.

Personally I'd ride out a couple more sessions since you're just getting back, but I'd consider slightly changing the program (it can still be a beginner program, though you'd likely be fine on an intermediate one if you wanted). Doing 5x5 Squats across 3x/week at max effort and then trying to deadlift on top of that on the same day is probably too much after you get past the early novice stage.

this too

[ColorNotColour]

Personally I'd ride out a couple more sessions since you're just getting back, but I'd consider slightly changing the program (it can still be a beginner program, though you'd likely be fine on an intermediate one if you wanted). Doing 5x5 Squats across 3x/week at max effort and then trying to deadlift on top of that on the same day is probably too much after you get past the early novice stage.

That's kind of what I was thinking. Might go to a PPL routine because when I finish my squats I'm completely drained. I push myself really really hard on the squat rack, as I'm sure others do too, but I feel like that could contribute to weak deadlifts.

[Jasonk282]

Yes, I do know that. 5-10 seconds is too long, but when at lighter weights and a while ago I would wait maybe 3 seconds, which in my opinion is not a new set. I am aware that in essence I'm doing singles. No I have not reset deadlifts, but I haven't reset any other lifts either and have had no plateaus in any of them, but if necessary I will do so. I have looked into it, but haven't tried it. I like how a conventional pull works your lower back more, whilst sumo, unless I'm mistaken, is primarily legs (lots of glutes). In my 5x5 program I already have a ton of work on my legs from heavy squats.

Sumo pulls are typically for people that have long legs and shorter arms so they can get lower to the bar making the ROM shorter than a normal deadlift.

Personally I'd ride out a couple more sessions since you're just getting back, but I'd consider slightly changing the program (it can still be a beginner program, though you'd likely be fine on an intermediate one if you wanted). Doing 5x5 Squats across 3x/week at max effort and then trying to deadlift on top of that on the same day is probably too much after you get past the early novice stage.

This^

BTW...have you made your 2nd squat day lighter? If your deadlift is stalling out look at making your 2nd squat session on deadlift day about 80% of your 1st session.

So if day 1 was 265 day 2 will be 212(215 to round up) then day 3 will be 270. That alone will probably save you energy going into your deadlifts.

[Cronos1247]

You could also consider taking a break from Dead lifting completely. Not everyone was built for deadlifting and I know a lot of people that have no issues with the movement can't see that, but in my experience at my height, it takes a toll on my lower back eventually. I've been dead lifting for years but will probably not be pulling from the floor anymore just because the risk vs reward factor isn't worth it all the time. Also being that you're over 6 feet tall, you could consider pulling with a wide group sumo stance instead of conventional.

[taxgeek]

I wholeheartedly agree with all the advice given so far, but also feel inclined to add this:

deadlifting isn't for everyone

Yes, I get it, it's one of those exercises that gets recommended in 90% of threads when people want more-muscle-more-strength. It's a great exercise that totally helps that goal. But don't deadlift just to do it. You can build a big strong back without them. Personally, I do deadlifts for the simple fact that it is my goal to be good at deadlifts. If you don't share that goal, they may not be for you.

I wouldn't scrap them all together before following the advice given by others. But don't do them just because you think they are mandatory, because they are not. If you experience more success in gaining muscle and strength with different exercises; if you are gradually improving towards your goal with more success without deadlifts than you ever did with them, that's a-ok.

There are 2 reasons to do deadlifts: 1. to get better at deadlifting and 2. to improve towards your goal(s). You cannot achieve the first without deadlifts, but you absolutely can achieve the second without them.

[ColorNotColour]

Great tips given so far.. Jason, good tip on deloading the second squat day, that should help.
I know that my body type isn't ideal for deadlifts. Unless I start taking sauce (which I never will), there's virtually no way I'll have a 5 plate pull. My leverages just aren't right. It's just that I love everything about deadlifts except the number that's on the floor. Obviously this shouldn't matter that much, but really that's hard to do. We all want to move a lot of weight around.
I think I'll stick out the program for the rest of this week, and then I start a baseball program for the college I play at. When that is done, I'll probably go 5/3/1 or PPL.

5-6 months is way too long to go without a break IMHO

I'm interested to see what your deadlifting programming has been over the last 3 months, cliffs will do. Like each week highlight your deadlift sets (your heaviest). In 5x5 it's my understanding that you are lifitng 3 times a week and adding 5 lbs to your lifts each workout. I imagine that you aren't doing that anymore at 5-6 months in.

In response to this, I haven't been deadlifting for as long as I've been squatting and doing other exercises. My baseball program doesn't incorporate deadlifts (idiotic in my opinion) so I just picked them up this summer, but had been squatting for perhaps 5-7 months prior to this summer.

[DeathBySquats]

Everyone can deadlift (excluding those with preexisting back conditions) it's just finding the way that works best for you. Finding the right stance, grip, bar placement in relation to shins, cues, setup, all that plays a factor in a deadlift. Sure some learn it slower then other but everyone can do it, just takes a bit of time to find the right technique and master it. I would say I'm built pretty good for deadlifts, but I wasn't always good at them to get good I practiced them and practiced them heavy. My first lift of the week would always be deadlifts, i'd be fresh and ready to go usually deadifted twice a week both sessions being heavy working up to a heavy single, double, or triple. Progressed from 385 this time last year to 555 now, to get good at anything you have to practice it. I could never effectively deadlift following a squat session so I programed it to have each have there own day. If deadlifts are a goal of yours program around it, don't feel the need to follow a certain routine because it's not always whats right for you. Find a way where you can effectively work on your squat and deadlift each week without taxing either too much usually a day or two between should suffice.

[ColorNotColour]

Everyone can deadlift (excluding those with preexisting back conditions) it's just finding the way that works best for you. Finding the right stance, grip, bar placement in relation to shins, cues, setup, all that plays a factor in a deadlift. Sure some learn it slower then other but everyone can do it, just takes a bit of time to find the right technique and master it. I would say I'm built pretty good for deadlifts, but I wasn't always good at them to get good I practiced them and practiced them heavy. My first lift of the week would always be deadlifts, i'd be fresh and ready to go usually deadifted twice a week both sessions being heavy working up to a heavy single, double, or triple. Progressed from 385 this time last year to 555 now, to get good at anything you have to practice it. I could never effectively deadlift following a squat session so I programed it to have each have there own day. If deadlifts are a goal of yours program around it, don't feel the need to follow a certain routine because it's not always whats right for you. Find a way where you can effectively work on your squat and deadlift each week without taxing either too much usually a day or two between should suffice.

Of course everyone can deadlift. All deadlifting is is picking something heavy off the floor. My argument is some are born not able to deadlift as much weight as others because of leverage. For example, I naturally can bench quite a bit and squat quite a bit for the amount of training I've done, but my deadlift lags behind.

[taxgeek]

can everyone deadlift? Pretty much. Only those with severe physical limitations cannot.
should everyone deadlift? You could make the argument for yes, but they are not mandatory. There are plenty of big and strong people in gyms who do not deadlift. Unlike squats; there are very few big and strong people in gyms who do not squat.

[DeathBySquats]

Of course everyone can deadlift. All deadlifting is is picking something heavy off the floor. My argument is some are born not able to deadlift as much weight as others because of leverage. For example, I naturally can bench quite a bit and squat quite a bit for the amount of training I've done, but my deadlift lags behind.

Sure everyone has different leverages, I'm built for deadlifts not squats but that just means I'm naturally built to deadlift and I have to work to find leverage/technique for squats. Grip width, feet width, starting stance, and most importantly body weight and muscle mass can effect leverages, your leverages might not be ideal to deadlift but that doesn't mean you can find the correct way to do. Sure you might never go set a deadlift record at a powerlififting meet most people never will but you should be able to progress up to atleast 500lbs at some point in your lifting career. Limiting yourself even if just a mindset because of "I have poor leverages" is just a cop out and you might as well just stop deadlifting all together then.

[ColorNotColour]

"I have poor leverages" is just a cop out and you might as well just stop deadlifting all together then.

Don't get me wrong, I love the deadlift and everything about it, and I wouldn't dream of giving them up unless I had an injury that made the risk/reward not worth it in my mind. I will continue to deadlift and push myself to the brink, as I do with every one of my lifts. What I have been fishing for in the post is someone with a similar experience who might say that squats and deadlifts on the same day are not a good idea once you're no longer a beginner, which has already been posted; or some magical cue or setup that will make me deadlift twice as much (not completely srs).

[ghay73]

I am a...compact lifter. Short arms. Short legs. But for my height I do have a longer torso than normal. Deads are not my strong suit, not even my strongest lift, but you bet I work my ass off on them, and squat on the same day. Do I squat and dead on the same day everytime? Not necessarily. Will I be able to do both at 100%? Ever? Typically not. I could probably perform at 10% on 1 and 90-95% on the other. Just depends on the day. My advice would be to not fixate on one particular lift. If you are still doing a beginner program and working on your 5x5 strength, focus on the big picture. Focus on your squat. Your bench. Your squat again. Do NOT forget about the dead, but probably the best (ugh I hate this next term) assistance exercise for the dead is the squat. So don't panic.