Deadlift PR attempt-shear dissapointment (rant)

[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.