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  1. #1
    Registered User dilatedmind's Avatar
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    deadlift weight not increasing

    Guys, i need help with deadlifts. For me, its the only strength excersize that really matters, but right now im actually moving backward. I dont really train for strength, generally speaking, I do deadlifts once a week with back, 6x185, 6x225, 6x275. After 4 weeks of this, last week's workout, i tried to up to 6x295 on my last set, but only got 4x295. This week, i cant do any at 295, and can only get 4x275??

    My diet has been a little off lately, sometimes missing a meal or two (out of 6) in order to keep up with finals and whatnot, but im not sure if i can attribute strength loss to just that.

    Right now i do something like

    tues chest/tri/shoulder
    thurs (should be legs...)
    sat back/bi

    havnt been training legs due to injury, but starting again next week
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  2. #2
    Livestrong BPP's Avatar
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    whats your max

    if you work too heavy and close to max all the time you WONT gain...deads are too hard on the body

    you dont have to deadlift heavy all the time to be a heavy deadlifter
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  3. #3
    Registered User hell cabron's Avatar
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    wasap, proppy?
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    Livestrong BPP's Avatar
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    Originally Posted by hell cabron
    wasap, proppy?
    hey bro, how you been
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  5. #5
    Rehabbin' it Limbo's Avatar
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    A few suggestions:

    1. Stop deadlifting for a while.
    2. Use a better warmup scheme. If you're going to be doing 295 as your work set (and you can't justify 275 being a work set really), there's no point doing a full set with 275 right before. Try 95x10, 155x8, 205x4, 245x3, 295x6+.
    3. Do a different type of deadlift for a while. Either extented-range off a short box (4-6"), or rack deads from a few inches below your knees.
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    Registered User dilatedmind's Avatar
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    Ive never maxed out. Sorry if i confused you. What i meant to say was that i usually do 8x185 warmup, 6x225 warmup, 6x275 work.

    Last week i tried for 6x295 work, but only got 4x295. This week i tried to do 295 work set again, and i couldnt even get one rep up. Afterwards, i tried to do 275 instead, and only got 4.
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    squats and milk = growth niCe99's Avatar
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    this helped me alot in deadlifting

    what i did was concentrated on speeded reps (eg 2x20) as fast as i could
    maybe 50-60% your max after my deadlift just sored up its still going
    http://forum.bodybuilding.com/showthread.php?p=9087539#post9087539
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    Rehabbin' it Limbo's Avatar
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    Originally Posted by dilatedmind
    Ive never maxed out. Sorry if i confused you. What i meant to say was that i usually do 8x185 warmup, 6x225 warmup, 6x275 work.
    I wasn't talking about maxing out... obviously you'd do a different warmup series before a max. Anyway, what I mean is, if you're only doing 6 reps with both 275 and 295, there's no point doing the 275 at all IMO. If you're going to be doing 2 sets with very similar weights, you should at least be doing more reps with the smaller weight. So maybe try 275x8, 295x4-6.

    As Nice mentioned, try doing speed deads. I've never done them myself, but from my PL journal readings, people really love em.
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  9. #9
    Registered User dilatedmind's Avatar
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    dilatedmind is offline
    Originally Posted by Limbo
    I wasn't talking about maxing out... obviously you'd do a different warmup series before a max. Anyway, what I mean is, if you're only doing 6 reps with both 275 and 295, there's no point doing the 275 at all IMO. If you're going to be doing 2 sets with very similar weights, you should at least be doing more reps with the smaller weight. So maybe try 275x8, 295x4-6.

    As Nice mentioned, try doing speed deads. I've never done them myself, but from my PL journal readings, people really love em.
    Let me break this down one more time. The Past 5 weeks have gone something like this

    weeks 1-3
    6x185,6x225,6x275

    week 4
    6x185,6x225,4x295

    week5
    6x185,6x225,0x295,4x275

    Someone please throw me a program for deadlifting. I only worry about overtraining my back. Its usually sore for two days or so after lifting it, and when i squat, it also gets sore for another day or so.
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    Banned Porky's Avatar
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    goin heavy on deadlift all the time is very taxing.

    you could try deadlifting every 2 weeks. or have a heavy day 1 week and then a light day next week

    like big poppa said "you dont have to deadlift heavy all the time to be a heavy deadlifter"
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  11. #11
    Registered User hell cabron's Avatar
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    my dead is my weakness, i have ****ty technique and a girl grip.
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  12. #12
    Registered User dilatedmind's Avatar
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    Originally Posted by Porky
    goin heavy on deadlift all the time is very taxing.

    you could try deadlifting every 2 weeks. or have a heavy day 1 week and then a light day next week

    like big poppa said "you dont have to deadlift heavy all the time to be a heavy deadlifter"

    im really confused what you guys are talking about. Doing 6 reps of deadlifts doesnt really seem to be "heavy" to me. I would think heavy is more like my 1 rep max, or approching that. Dropping the weight down just removes the challange, cause i dont like to have the reps real high, becacuse my form starts to break down, reguardless of weight.

    I just weighed myself, and im actually down a bit of weight, which could be part of the reason.
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  13. #13
    Registered User AJ Roberts's Avatar
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    You have a max at 1 rep, a max at 2 reps, max at 3 and so on. If you are working at 100% of your 6 rep max every week then you are overtraining.
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  14. #14
    Registered User dilatedmind's Avatar
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    Originally Posted by AJ Roberts
    You have a max at 1 rep, a max at 2 reps, max at 3 and so on. If you are working at 100% of your 6 rep max every week then you are overtraining.
    I never really thought of it that way. Maybe i should rethink some stuff, because i do this with every excersize i do.
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  15. #15
    Registered User XBrock LesnarX's Avatar
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    man u ever try straps for a better grip might boost your weight up??
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  16. #16
    Registered User dilatedmind's Avatar
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    Originally Posted by XBrock LesnarX
    man u ever try straps for a better grip might boost your weight up??

    plenty of grip here, ive got no problem holding on at this point. Id like to stay raw if at all possible as well.


    Im not exactly sure what bodypart is the reason im failing. Basically, i go to lift it off the ground, and my back just rounds, and it feels really heavy. Alot heavier then it did 2 weeks ago. Its hard to remember, but i think my legs were almost fully extended, but my back got nowhere. I might try rack pulls next week, to try and concentrate on my back.
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    go lighter for a while.

    and work ur lower back with. hyperextensions pullthroughs all that jaz sir.
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    Registered User dilatedmind's Avatar
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    Originally Posted by Porky
    go lighter for a while.

    and work ur lower back with. hyperextensions pullthroughs all that jaz sir.

    Would going lighter on deads and then doing something else be overtraining my back even more. Its hard to tell sometimes, cause bent over bb rows and long bar rows definatly hit my lower back.

    im considering making a day just for improving deads. something like rackpulls, maybe good mornings, and trap work.


    Looking at your sig, you've got a hell of a pull. how do you train for it?
    Last edited by dilatedmind; 12-13-2004 at 10:32 PM.
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    I've only had to stay the same rep and/or weight wise two weeks in a row twice in the past 9 weeks. I either add one more rep or more weight nearly every week. I follow a Max-OT type dead-lift routine. For instance, my current 4-rep max as of today is 455 lbs, this is how I went about it:

    225 x 6 to warm up
    315 x 3 to get a little feel for the heavy weight
    455 x 4 (or as many as I can do, up to 6, when I hit 6 I increase the weight)

    Only 1 really heavy set and a full week to recover before I hit them again. It's been working for me for over 2 months now, with only 2 minor sticking points (technically I still added 1/2 rep each of those times, meaning it came off the ground but not all the way, but I didn't count it).

    Rest is also a good tip given earlier. I took 4 weeks off of squats and came back a HUGE amount stronger. Before the break I managed 350 for 6 reps busting my ass, after the break I got 365 lbs for 9 reps with excellent form. I was pretty bewildered at how much the time off did for me.
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    Originally Posted by dilatedmind
    Would going lighter on deads and then doing something else be overtraining my back even more. Its hard to tell sometimes, cause bent over bb rows and long bar rows definatly hit my lower back.

    im considering making a day just for improving deads. something like rackpulls, maybe good mornings, and trap work.


    Looking at your sig, you've got a hell of a pull. how do you train for it?

    all i used to do was warmup sets. then use a weight i could pull for 4-6 reps for 3 sets. do that for a while. then go lightfor a couple weeks. then i would work in 6-8 rep range. then repeat

    but now i just started a deadlift program. thanks to 2thick and brent howard.
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