Deadlift rut

[TheOak84]

ive been deadlifting for 10 weeks and got up to 405. now i cant get any higher than that. whats a good shocker for deads..

this is what i usually do:

warm up - 225x12, 275x8, 315x5

work sets - 365x1, 385x1, 405x1... then i'll rep 315 usually 6-8

and thats it.. should i try 5x5 or 3x12???

what will shock my deads?? anyone got any idead??

 

[Shades McCool]

Maybe you should try BFS for a while. It works with me. I dont ever get in a rut. If you are interested let me know.

 

[b fold the truth]

Hmmm...the common thought that just deadlifting will bring up the deadlift...

Box Squats
Pull Throughs
Speed Deads
Reverse Hypers
Glute Ham Raises

...and a few more...

B True

 

[Shades McCool]

I did't mean it that way. I just thought maybe he would want to try a different deadlifting program. The aux. lifts are a must no matter what.

 

[TheOak84]

B fold - my deadlift was goin up the whole time, then suddenly jsut stopped.. i dunno why, i wsa thinkin about speed deads.
how do you do them 10x3, something like that? or what do u suggest?? also, i woould love to try box squats, but i cant till the summer, cuz we dont have a box in my gym.. but, explain how box squats brings up the deadlift?? i thought you stop just below parallel...

Shades - is BFS bigger faster stronger?? if so, i used that in HS..
but, explain whtat you have in mind...

 

[b fold the truth]

http://www.elitefitnesssystems.com/documents/finnish-deadlift-secrets.htm
http://www.elitefitnesssystems.com/documents/deadlift-training.htm
http://www.elitefitnesssystems.com/documents/trainingfortheback.htm
http://www.elitefitnesssystems.com/documents/box-squat.htm
http://www.elitefitnesssystems.com/documents/westside-deadlift-training.htm
http://www.deepsquatter.com/strength/archives/ls03.htm
http://www.deepsquatter.com/strength/archives/ls9.htm
http://www.deepsquatter.com/strength/archives/ls20.htm
http://www.deepsquatter.com/strength/archives/ls21.htm
http://www.deepsquatter.com/strength/archives/ls22.htm
http://www.deepsquatter.com/strength/archives/ls32.htm

Those are just a few articles that will help you out.

Don't play 'hit and miss' with your routines...seriously. Study and become a smarter trainee.

B True

 

[MidwestJ]

don't forget the good mornings. Stiff legs too. halfway to avatardom baby.

 

[argent]

I think that increasing the ROM will help bring it up considerably. I like pulling off a 1/2" mat, 1" or 2" block. If you pull like that for a few weeks and then go back to off the floor, you will just pop weight off the floor.

 

[gmanlax7]

try some rack deads, i like to mix things up and substitute those for regular deads once in a while.

 

[JOKER47]

In addition to B-Folds suggestions, one thing he has worked with me on that helped me break past my last plateau on deads was varying your deadlift routine. Some of the ones I do are:
- Singles starting at 315 to 405. (10lbs increments. ) Rest only as long as it takes to load the next 10lbs.
- 3x3 or 5x5 or 3x5 or 5x3 at 70-80% of max.
- Singles after 225 at 30lbs increments up to your current 1 rep max. Then attempt to pull your 1 rep max for a max of 6 singles. (Lots of rest between pulls. 3-5 mins)
- 20 rep set. (I haven't tried this one yet, but it's part of my variation plan.)


I also only deadlift every other week. The other week, I do GM's, high-pulls, BB shrugs, other supporting lifts.


Be creative. (That's a direct B-Fold quote, by the way.) What I listed above increased my 1 rep max by 30lbs in 5 weeks. I will have to continiye to come up with new ideas if I want to keep that pace, though.

Listen to B-Fold. I know from experience that he can really help you.


.02,
Joker