deadlift plateau advice-

[Scotsman]

nice site- good idea w/the spreadsheet. Now I have no excuse not to hit 200 5 times!

Scots- Thanks for the routine- Ive never tried speed pulls before- sounds like fun

I like speed pulls they are a good change up. Forgot to mention though that when you are done with the speed pulls you are done pulling for the day. If you have other lifts to do fine but don't do anymore dead work.

Cheers,
Scotsman

 

[MsBeverlyHills]

So you are wanting to build up muscular endurance right? Like madcow said, you might want to take that 135 and lower the amount of reps in it. You can try doing some singles in the beginning of your workout at 135x3, 155x1, 185x1 and then try and get as many as you can out of the 200.

Like MC said, analyzing technique and where you fail is hard without posting a vid. Where does your form start to fail on the last rep of 185? Are you fast off the floor or are you having trouble at the top? What is giving out first is what I am asking? When you find that out you can start to build that weakness up with some localized endurance training for that muscle.

My lower back fails first on my lifts. I spend a certain amount of time doing the 45 degree hypers for reps on the days that I don't dead or after my dead training. I also do some static holds to help train my back to contract for my squat.

You just have to find the weak link and make it stronger. Maybe a training partner can help you analyze that aspect of it.

last night-

135x5
155X5
175X5
185X3
195x1

the 185s felt pretty good- should I have tried another set at 185 instead of upping the weight? Im going more for 5 reps, than singles @ heavier poundages.

thanks

 

[curgeo]

You know that you can hit the 135 and 175 for 5 right? Why not warmup....do a set that you find is really light.....135x2, 155x1, 175x5, 185x5 and then depending how you feel, 185x5 or add more weight?

I know you want higher reps with higher weight, but if you warmup with less reps and then hit the 185 a little more fresh you should be able to get it.

Just make sure you warmup your back on some 45 degree hypers or something else so you are not trying it cold due to lack of warmup reps on the dead. You are plenty strong enough to do it, just make sure to keep your form. If your form suffers I would stop the set.

Let me know how you do. Madcow will probably add some more later.

 

[George Spellwin]

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