Deadlift PR attempt-shear dissapointment (rant)

[ZZuluZ]

Words can't even describe the dissapointment after my last deadlift PR attempt. I don't understand it, it doens't make any sense. Last week I worked up to 295*4 with a pause at the bottom. A few months back when I DLed 290 I could only do about 5-6 reps with 200. So I figured if I could do almost 90 pounds more on my 5RM then my DL max should be up to at least 350-375.

So I warm up, load 330 expecting an easy set. Nothing. Not an inch of the ground. Zilch. Zero. MOTHER FUCKING NADA. It doesn't make any sense. I try it again and the same thing: NOTHING.

How is this possible? Ugh.

-Zulu

 

[vtec96]

Ok, what were your warm-up and sets just before that 330 attempt?

However, If you did 200 5-6 times and maxed at 290, thats pretty damn good........ Personaly I think that is too big of a "jump" according to the tables that calculate your 1RM...

Just for reference, I plugged in your 200 for 6 reps and the max was 232!! If you did 290, thats pretty awesome.. Not sure how you managed that, but when I was benching 200 for 5-6 reps I was not maxing at 290!!! Closer to 235....

 

[ZZuluZ]

You can't use those 1RM tables for the DL...the lowerback is ALL fast twitch fiber.

My warm-ups:

110*5
210*1
260*1

(They all felt really good)

-Zulu

 

[I'D RATHER BE DEADLIFTING]

I feel on the dead that you can rep a high percentage of you max without problems. Without training with high reps I can bang out like 15 or so with 315 and I have only maxed at 425. I dunno.

Did you try anything lighter or just call it a day?

BTW, if you want your dead 1RM to go up, don't play around with reps. I train all my dead variations for singles these days and it has improved better.

 

[vtec96]

You can't use those 1RM tables for the DL...the lowerback is ALL fast twitch fiber.

Your right about that...But you said you did each rep of your 295*4 last week with a pause (the weights rest on the floor) for each rep?

Then you sould be close to 330......
from your warm up sets, here is what I feel might help...

1) Warm up with 95, for 2 reasons, one is the weight is better based on your max... and 2 it helps with your start since the 25's are smaller and closer to the ground.... (i still use the 25's all the time)

2) you need more warm ups in my opinion... Try this next time....
95*5 (2 sets)
135*3
185*1
240*1
295*1
330*1

This will help out with getting ready for the heavier weights and should NOT get you tired out before hand.... (you said you can do 295 4 times) so 295 here is your last single, easy......Your then only adding 35lbs .....

Try this and see how it goes..

Good Luck....

 

[bigokie]

How long has it been since you maxed out on deadlift? If it was less than 3-4 weeks previous to this attempt that would be my expectation. I don't think you can max out on deads more than once every month.

 

[Cubanito17]

OK is it me or am I the only one not understanding if he gained anything or lost anything or what exactly(amount of weight) did you go up or down on your deads.

 

[I'D RATHER BE DEADLIFTING]

How long has it been since you maxed out on deadlift? If it was less than 3-4 weeks previous to this attempt that would be my expectation. I don't think you can max out on deads more than once every month.

This may not be true for everyone. I can deadlift rather frequenly and still hit PR's.

 

[ZZuluZ]

"
Did you try anything lighter or just call it a day?"

I called it a day and felt like breaking everything in sight for like an hour.

"
BTW, if you want your dead 1RM to go up, don't play around with reps. I train all my dead variations for singles these days and it has improved better."

I know. I was just doing that as variation (Max-OT style).

"you need more warm ups in my opinion..."

Will do, thx.

"How long has it been since you maxed out on deadlift? If it was less than 3-4 weeks previous to this attempt that would be my expectation. I don't think you can max out on deads more than once every month."

Haven't maxed in like 5 months....

"OK is it me or am I the only one not understanding if he gained anything or lost anything or what exactly(amount of weight) did you go up or down on your deads."

I deadlifted 295*4 without momentum. I was unable to do a single with 330 which frustrated me deeply.

-Zulu

 

[vtec96]

"
Did you try anything lighter or just call it a day?"

I called it a day and felt like breaking everything in sight for like an hour.
-Zulu

LOL!!!! Bro, save all that angry energy and use it next week to nail that weight!!!

Also, just asking... but have you ever done 315 before? I know you did 295 several times but sometimes just a slight jump in weight will make a big difference....Maybe next week get 315 then try for 330...

 

[ZZuluZ]

Most I have ever done was 4/5ths of the way up with 310 but then I overtrained and got back down to 290-300.

Yeah, I'll go for 315 next time. It's just frustrating that I finally got 295*4 which is a major PR but it did next to nothing for my 1RM.

-Zulu

 

[I'D RATHER BE DEADLIFTING]

I agree on the warmups. In a few weeks I am maxing my dead. I will do the following weight progression:

135
185
225
275
315
365
405
max(If all is well, 455 attempt)

Now, that may seem like a lot, but probably 275 and up will be singles only and the others will be only lke 2-4 reps. Nothing taxing, but primes my system.

 

[b fold the truth]

I thought that the theory might be if you did a set of a 6RM first...you should be stronger on your 1RM? After that set with 295 you should have been a force with that 330. Just messing with you man...

Here is what I do on deadlift day.

Stretch FULLY
45 x 8
135 x 5
225 x 3
315 x 3
365 x 1
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1
629 x 1 PR

You see...I did several light warm-ups as I moved up to my 1RM. That did several things.

1) It warmed up all of my muscles.
2) It built confidence in how strong I either was or was not on that day.
3) It gave me several light sets to make sure that my form was perfect.

I do feel that your set with 295 probably taxed your body too much though...but I was not there.

Just a few thoughts.

B True

 

[ZZuluZ]

I didn't do a set with 295 yesterday.

I said I was capable of doing 295*4 with a pause which is why I was so frustrated 230 wouldn't even MOTHERFUCKING BUDGE!!!

-Zulu

 

[Cubanito17]

B FOLD that was a lil cold with his 6RM deal then go to 1RM, but since it was all in humor LMFAO. OK

ZZuluZ aigh so before you maxed out with 295X4 which is pretty damn good, what was your previous max 5 months ago since you didn't max out for 5 months which I will max every 6or8weeks to tell ya the truth.

I did warm ups and attempts like this at ST PETE for my deadlifts see if it helps understand anything better.

135X5
185X5
225X3
275X1
315X1
here comes my opener 335( i got this with a struggle)
2nd attempt( i tightened up on this one ALOT) 375(blew it up and broke a PR)
3rd attempt(once again REALLY tightened up) 405(blew it up like 375)
then if it is a state record on my 4th attempt 425(blew it up, but I was a lil weak off the ground)

I'm hoping this helps you understand that TIGHTENING UP is a PRIORITY in this and it really does help. So if your stil gonna go for another max attempt make sure you get a good warm up and let your last one be somewhat close to your max, then tighten up and blow shit up bro. hope this helped some.

 

[Deciever]

zulu, since my max is about the same as yours, here's what i do..

bar x 5
135 x 5
225 x 3
10 reps on hyper extension to warm up my lower back more
275 x 1
stretch a bit(cause my left hamstring gets tight no matter what)
315 x 1
335 x 1 (PR)

like cubanito said, you raely have to stay tight when you do it (i dont and that my problem besides my hips).

also, if youc ouldnt get it off the ground, try deadlifting off a 3 " block just to see if you could've locked it out so your not totally discouraged.

last week when was deadlifting, i did my wawrm ups, and did 315 x 3, and then went to 335 totry and get 2 or 3.. .and i only got it up half way and couldnt get it past there.... i couldnt get it up cause i was too tired from 315 x 3, so im thinking that maybe you tired yourself out from doin something before you went for your max

 

[Cubanito17]

ZZuluZ if you go ahead and this comin week max out on deads again go for it, just don't warm up so much with what is heavy weight for us(teens, upset FREAK). But if you don't get your desired weight than don't worry about it take my advice on this one. Do a 6 week training cycle westside and for ME movements on deadlift/squat days do GM's for weeks 5&6 and for weeks 1-4 do deadlifts with your feet on blocks or like a 2X4 or 2X6 put yourself above your normal platform but not the weight this will help you off the ground ALOT. so do that for weeks 1&3 and then for weeks 2&4 put the weight(like deciever said) on a 3" block or so and make sure you can pull and lock it out. This way you'll know yourself where your weak on deads.

 

[Deciever]

some guys in my gym, instead of putting yourself on a platform, just loaded the bar up with 25's so it was ALOT lower to the ground..

same concept as cubanito said, just different way to do it

 

[ZZuluZ]

It 'tightening up' syonymous to hyperridiation??

I still don't understand why I didn't get it. There seems to be no logical explanation for it. I'm going to back off from deadlifting altogether now anyway.

-Zulu

 

[Cubanito17]

hey tightenin up is the key to deadlifting I found out. And about the synonymous hyperidation(sp????) Bro i don't know what the fuck that is.

Maybe backin off from deads for a while will help you but there's also a chance it can hurt you so try it if it's what you really want. If not try what I told you it really can't hurt unless your goin into a comp soon.

 

[Deciever]

one thing it could be is a mental factor... 3 plates can look very intimidating foryour first time trying above it. I know when i first tried 3 plates, i missed it horribly, and almost puked while trying it. THen next week, i came back and nailed it.

 

[ZZuluZ]

It could be a mental factor....but I doubt it. I'm not using an olympic bar, so there were no 3 plates on the bar to be scared off.

The weight didn't even move. Like it was a ton too heavy or something which just doesn't make sense.

Hyperridation is a concept popularized by Pavel Tsatsouline; basically flexing other muscles while working certain prime movers. For example, while performing a benchpress, squeezing your abs will increase your strength. Is this what you guys were referring to when you said 'tightening'?

-Zulu

 

[Cubanito17]

if it turns out to be a mental factor then PLJAY gave me some advice on that. HATE THE FUCKING WEIGHT. the weight is your enemy and blow the fucking shit up. Just hate the damn shit like it's your worst enemy. And you'll get your 3 plates.

 

[Deciever]

what it could be, is since you are not using an olympic bar, the plates that you may use, may cause the bar to be lower to the ground then it would normally be. If you switched to an olympic bar maybe that would solve your problem

 

[ZZuluZ]

That might give me a good 10-20 pounds but in the long term doesn't change anything.

I don't understand why I can get 295*4 but not 330*1 (not even close to it).

-Zulu

 

[b fold the truth]

OK...lets see if I can actually help and quit razzing your for a few minutes.

Think about why you missed it.
What point did you miss it?
What is the hardest point of your deadlift?
What is the strongest point of your deadlift?
Did you use a belt?
Did you tighten your abs?
How was your form?

Try wearing a very loose belt and pushing your abs out against the belt instead of tightening them. It will make you stronger to push your abs out instead of tucking them in and tightening. Strengthen those abs even more...work on your rev hypers, stance, technique, etc...

Also...eat a huge meal the day before you do deads...and eat like an animal the day of too. Make your deadlift day just like a huge event!!!!

Still thinking of more advice.

Ever think about using a Videocamera to film your lifts?

B True

 

[ZZuluZ]

Yup! I used my webcam to put some of my deadlifts on tape. They are from a few weeks ago showing me doing:

260*4
270*4
280*4

Big meal....good idea, although I eat big all the time.

"
Think about why you missed it."

No clue.

"
What point did you miss it?"

It didn't come off the ground! Maybe an inch of the ground.

"
What is the hardest point of your deadlift?"

It was always the lockout, but the begin is a bitch as well.

"
What is the strongest point of your deadlift?"

If it gets off the ground, it's real easy until lockout.

"Did you use a belt?"

Nope. Don't have one and I dont' want to use one.

"
Did you tighten your abs?"

Nope, good idea!

"
How was your form?"

Probably very bad. I have no one to teach me how to ameliorate it as I train alone.

I sure as hell hope those questions weren't rhetorical, lol!

Thx your help btrue,

-Zulu

 

[b fold the truth]

I am about to go lift at the moment...and will not be back for about 4-5 hours (ME and Event day). I will see what I can dig up for you in a few hours big man.

B True

 

[ZZuluZ]

That'd be great man, thx

-Zulu

 

[ZZuluZ]

I just thought of something which might have to do with it!

Could the amount of plates matter? Let me explain:

I have a very cheap bar (~15 pounds but I round down to 10). When I got 295*4, on each side I had the following plates: 50, 25,25, 15, 15,10, 2.5. But when I went for the 1RM all I had on each side was: 50, 50, 25, 25, 10

??

-Zulu

 

[kyle]

i agree that really tightening up will help

as i recall, pavel tsatsouline says to:

1. tighten glutes (and rectal sphyncter) as hard as possible
2. breath into lower lungs and push abs out flexing them as hard as possible
3. rotate your feet outward (try to point your toes out)
4. generally tighten everything and lift - make sure to keep neck erect (head back, look up)

doing this has helped me, but you might need to do them in a different order or do several at the same time (i like to do them seperately - but quickly - so i can concentrate on each one)

 

[xtreem]

i think you're a little overtrained on deads off the floor. try doing other variations for a couple of workouts. i deadlift @ every third week. trap bar deads on a 3" box help with breaking the weight off the floor. also,warmups with singles are the way to go on PR day.