dl stall

[d3track]

question for the dl guys here:

in my quest to break 500, I have hit a sticking point at 500
I break the bar from the floor, and stall at about 1ft off the ground

I am wondering if this is the area were weak hips would come into play, or if i should be looking at a different area that i could work on

 

[Numani]

give more details of your program outline.- volume,intenisty, frequency?

recent progress? etc

It could just be a case of taking a step back before rampng up again rather than searching for a weak link

 

[Chambewy20]

Conventional or sumo?

Ever do partials, elevated deads, target your sticking point?

Need some more info man

 

[nsashbl01]

I don't push it enough to ever get stuck like that. I'm too old for more injuries! What I have done to help myself is try to lift more explosively. Sometimes with only like 100lbs less than my max, I'll do some fairly fast exploding deads. Seems to get me to that next level. I only move up in weight when I can eaisly pull 5 or 6. I also have been alternating gm's in every other week. Seems to help a bit.

 

[TheOak84]

id try some heavy rack pulls and some speed deads/cleans... try that for a month.

and are you trying this 500 every week??? that can be damaging

 

[d3track]

my training has been dl one week, bb rows the next
I have only gone for the 500 twoce, same thing both times
i havent done rack pulls in a long time

i was thinking that maybe some type of static pull would maybe help, but i am looking for other opinions

my ramp up looks like this
bar x5
135x5
225x5
315x3
405x1
500x miss

 

[nsashbl01]

my training has been dl one week, bb rows the next
I have only gone for the 500 twoce, same thing both times
i havent done rack pulls in a long time

i was thinking that maybe some type of static pull would maybe help, but i am looking for other opinions

my ramp up looks like this
bar x5
135x5
225x5
315x3
405x1
500x miss

I have approached it differently. I'm still nursing my shouder, but my last ramp was like this.
135x15
225x12
315x10
385x5

Then the following week I do gm's. Sometimes I do deads back to back, like every 5-6 days, but then I'll take a break for a week or two and do gm's. I'm sure I can pull much more if I stayed in the low rep range, but I don't care to much about overall weight and risking an injury. I'd try pulling 315 and 405 for more reps first. maybe that will help shock some growth?

 

[curgeo]

Like a couple of others have said, it seems to me that your problem is probably speed off the floor. I would probably recommend doing some speed pulls for 5 singles with maybe 50 percent of your 1rm once a week. I probably wouldn't do it the same day you are doing your max effort work as it's pretty hard to train 2 types of special strengths in one workout. You might want to add a day a couple days after you do your heavy stuff and do some lighter speed pulls or pulling against some bands from the floor.

 

[TheOak84]

my training has been dl one week, bb rows the next
I have only gone for the 500 twoce, same thing both times
i havent done rack pulls in a long time

i was thinking that maybe some type of static pull would maybe help, but i am looking for other opinions

my ramp up looks like this
bar x5
135x5
225x5
315x3
405x1
500x miss

personally, id do a bit more warming up.

i read in a power lifitng mag that your last set before your max lift should be 90% of your max that u are attempting. so 455, before 500. ive done it that way before i go for a max and never had a problem, or felt too drained.

but ya id go:

135x10 or 5
225x5
315x5 or 3
365x3 or 1
405x1
455x1
max x1

cant go wrong with too much warming up.

 

[bignate73]

if you are stalling out, either build your speed or work on some starting strength from that point or just below it.rack pulls came to mind when i first read this post.

 

[calder]

using reverse bands can also help you overload and rip through your sticking point.

 

[wnt2bBeast]

if you are pulling and maxing every week youve most likely hit a wall..

my advice stop pulling for 1RM each week..back off..
i would start doing block pulls for triples and sets of 5, work your hammies with GM's and sldl and hit your abs hard and heavy

 

[BiggT]

This is all excellent advice. I agree that you've probably hit a wall, and it will take some more thought and planning than just pulling away at 500 every other week.

I am a huge fan of GM's and can't praise them enough. The problem I see with your progression on DL day is that you never really train the lift. 135, 225, and 315 as your warmups are not going to up your dead, and 405x1 for a 500lb puller is not really going to do anything for you. Your only real work set, 500, is a miss. Like wnt2bbeast said, train with some 3's and 5's for a while and get your volume and workload in.

Even maybe try 405 for 3 sets of 5, do GM's the next week, do rack pulls to a heavy triple the next, do GM's the following week, then come back and try to hit something big. That is just a suggestion, you have to know your own body, but I honestly think it is more of an issue where you need more workload to train the lift, rather than make every session 'test day', your test day numbers won't go anywhere without any training days.

 

[wnt2bBeast]

This is all excellent advice. I agree that you've probably hit a wall, and it will take some more thought and planning than just pulling away at 500 every other week.

I am a huge fan of GM's and can't praise them enough. The problem I see with your progression on DL day is that you never really train the lift. 135, 225, and 315 as your warmups are not going to up your dead, and 405x1 for a 500lb puller is not really going to do anything for you. Your only real work set, 500, is a miss. Like wnt2bbeast said, train with some 3's and 5's for a while and get your volume and workload in.

Even maybe try 405 for 3 sets of 5, do GM's the next week, do rack pulls to a heavy triple the next, do GM's the following week, then come back and try to hit something big. That is just a suggestion, you have to know your own body, but I honestly think it is more of an issue where you need more workload to train the lift, rather than make every session 'test day', your test day numbers won't go anywhere without any training days.

good stuff
if you do decide to stick with trying to hit heavy singles each week..
i would drop some weight and do a down set of 5 reps to work your pull