Deadlift Woes

Brian?

bluewolf wrote: »

Yeah hoping to hit em this year
Except the bench because it hates me

I have a few solutions for that:

1. Do the classic switch to Oly lifting.
2. Convince yourself that that wee bone in your shoulder is the wrong shape for benching and stop
3. Get fat.

Brian?

Brian? wrote: »

You'll have to pay for the full program to find out. €17.99 and it's yours.

A boards poster tells someone don't stop believin
YOU'LL NEVER GUESS WHAT HAPPENS NEXT

Alf Veedersane

bluewolf wrote: »

A boards poster tells someone don't stop believin
YOU'LL NEVER GUESS WHAT HAPPENS NEXT

They put it on repeat on YouTube and get the hairbrush out?

Mellor

FTA69 wrote: »

Ha, the chances of me pulling 225 are fairly non existent I'd say.

I would have said the same at one point, when a 160kg my goal. Now I want to break 200kg, after that I'll look at triple BW.
Targets change, you'll surprise yourself

Brian?

Mellor wrote: »

I would have said the same at one point, when a 160kg my goal. Now I want to break 200kg, after that I'll look at triple BW.
Targets change, you'll surprise yourself

You're about 80kg?

Mellor

Brian? wrote: »

You're about 80kg?

I was then. I'm lighter now..

A little heavy post Christmas at 77kg today. Aiming to be back about 75kg in a few weeks so I can compete at 73kg and 77kg

wilkie2006

wilkie2006 wrote: »

Re mixed grip (MG): 100kg sounds a little light for this alternative grip. I would suggest improving your grip strength and saving MG for later, when you can go heavier.

Mellor wrote: »

I'm not sure I understand the logic there.
Mixed grip isn't a one time deal. Benefiting from the mechanical advantage now doesn't diminish any pontential benefit he'll get down the line.
If it allows him to lift more now, then he'll likely improve his deadlift faster - for all grip variations.

I don't understand what saving it for later could achieve.

Although he doesn't go into much detail, Rippetoe advises against the alternate grip here (see 4:50):

Frederic Delavier, in Strength Training Anatomy , mentions that there is a risk - albeit only slight - of tearing the long head of the biceps brachii too (see pic attached)

I don't know, though... there doesn't appear to be much else online to discourage the AL.

wilkie2006

Nervous Wreck wrote: »

Chalk, grip work, more deadlifting.

bluewolf wrote: »

yes it really is go get some

Nice one on the chalk suggestion, by the way: used it today and it was like I'd glued my hands to the bar!

Mellor

wilkie2006 wrote: »

Although he doesn't go into much detail, Rippetoe advises against the alternate grip here (see 4:50):

He mentions asymetrical shoulder positions. I don't think its a major issue as those muscles aren't particularly in use for deadlifts. It's probably as significant as only ever using your left arm to operate the gearstick on a car.

Ripptoe goes to say use double overhand for your warm ups and use a hook grip or mixed/alternate grip for the work set.

Frederic Delavier, in Strength Training Anatomy , mentions that there is a risk - albeit only slight - of tearing the long head of the biceps brachii too (see pic attached)

Bicep tearing on deadlifts is not uncommon, there'll be few videos on youtube of guys doing. But it's caused by incorrect form, specifically trying to deadlift with a flexed elbow.

pumpkin4life

Anyone here got any tips for deadlift plateaus? Been stuck at 175kg for the past month or so.

Any fancy pants workout routine/eat the **** out of everything (I'm only 170 or so pounds)plan/anything like that? I'm doing your bog standard 5x5 thing right now.

The gains are certainly slowing down, though that's to be expected

Alf Veedersane

pumpkin4life wrote: »

Anyone here got any tips for deadlift plateaus? Been stuck at 175kg for the past month or so.

Any fancy pants workout routine/eat the **** out of everything (I'm only 170 or so pounds)plan/anything like that? I'm doing your bog standard 5x5 thing right now.

The gains are certainly slowing down, though that's to be expected

Where is your deadlift being missed?

What assistance work do you do for the movement? The deadlift uses a lot of muscles and there may be a weak link that's not strong enough to let you increase.

First things first though, if your technique is off, you'd add kgs just cleaning it up and making the movement more efficient

pumpkin4life

Alf Veedersane wrote: »

Where is your deadlift being missed?

What assistance work do you do for the movement? The deadlift uses a lot of muscles and there may be a weak link that's not strong enough to let you increase.

First things first though, if your technique is off, you'd add kgs just cleaning it up and making the movement more efficient

Assistance work? Only exercises I do are bench, dead, squat, overhead and pull-ups. You mean assistance as some variation of them or some machine isolated muscle thing?

Am I at the "having to actually think this through?" stage of lifting?

Bollocks. Fun while it lasted.

Alf Veedersane

pumpkin4life wrote: »

Assistance work? Only exercises I do are bench, dead, squat, overhead and pull-ups. You mean assistance as some variation of them or some machine isolated muscle thing?

Am I at the "having to actually think this through?" stage of lifting?

Bollocks. Fun while it lasted.

Yes. You've a good deadlift (2.25 x BW). Getting more doesn't come easily.

But the good news is you don't actually need to put in any effort.



But you won't get any more kgs on the bar that way.

Dtp1979

pumpkin4life wrote: »

Assistance work? Only exercises I do are bench, dead, squat, overhead and pull-ups. You mean assistance as some variation of them or some machine isolated muscle thing?

Am I at the "having to actually think this through?" stage of lifting?

Bollocks. Fun while it lasted.

You should apply Hanleys "want a simple program to get stronger" to your deadlift. Plus get someone to check out your technique

pumpkin4life

Dtp1979 wrote: »

You should apply Hanleys "want a simple program to get stronger" to your deadlift. Plus get someone to check out your technique

Perfect. This is exactly what I was looking for.

Cheers for that.

Dtp1979

pumpkin4life wrote: »

Perfect. This is exactly what I was looking for.

Cheers for that.

Would love to hear how you get on when you're finished it

Dtp1979

http://touch.boards.ie/thread/post/102431866

Mellor

pumpkin4life wrote: »

Been stuck at 175kg for the past month or so.

How may reps at 175kg? How are you stuck?
What happens when you try 177.5kg

Gains will be slow from here onwards imo

pumpkin4life

Mellor wrote: »

How may reps at 175kg? How are you stuck?
What happens when you try 177.5kg

Gains will be slow from here onwards imo

172.5 and below is pretty much always manageable.

175 is my pb but for the past while, its been a 50/50 sometimes it works sometimes it doesn't. Seems random enough.

177.5 might come a small bit off the ground but never the full way. Grip is fine, its not slipping out of my hands.

These are 1rms. I've no injuries/flexibility problems and the squat/bench while slowing down have still been going up steadily. Though my bench is lower cause I started it much later than the other two lifts.

Mellor

pumpkin4life wrote: »

172.5 and below is pretty much always manageable.

175 is my pb but for the past while, its been a 50/50 sometimes it works sometimes it doesn't. Seems random enough.

177.5 might come a small bit off the ground but never the full way. Grip is fine, its not slipping out of my hands.

These are 1rms. I've no injuries/flexibility problems and the squat/bench while slowing down have still been going up steadily. Though my bench is lower cause I started it much later than the other two lifts.

Ok, that's an easy fix.

Stop pulling frequent singles. The reason you aren't progress in multiple 172/175/177 attempts in the past while. One max single attempt every 3 to 6 months is fine.

Go back to 140kg. Pull 5 reps. Setting the weight dead on the ground between reps.
Increase to 142.5kg next week, and do 5 reps. And so on each week.
If you get a triple or 4 rep PB that's progress too. But come back the next week and get the 5rm. Only increase when you get 5 clean reps.

pumpkin4life

Mellor wrote: »

Ok, that's an easy fix.

Stop pulling frequent singles. The reason you aren't progress in multiple 172/175/177 attempts in the past while. One max single attempt every 3 to 6 months is fine.

Go back to 140kg. Pull 5 reps. Setting the weight dead on the ground between reps.
Increase to 142.5kg next week, and do 5 reps. And so on each week.
If you get a triple or 4 rep PB that's progress too. But come back the next week and get the 5rm. Only increase when you get 5 clean reps.

Sound, I'll give that a whack so. I'll play around with Hanley's program a little bit as well.