My deadlift sucks! need some ideas

[thesuaveone]

pulling even twice a week sometimes...

That is the key.

 

[JKurz1]

I am still learning too, but one thing I've done is for the past three sessions, I have used the cage and set the pins at the very very lowest level possible....not a rack deads, but about 6 inches off the floor...maybe a quarter plate.....my weight has been increasing weekly, I DO consider it a full deadlift, and it is much less taxing on the lower back....

Rack deads work too......]

aS DOES TAKING ONE WEEK OFF FROM DEADS

As does holding it in the lockout position for a few seconds...........just somethings that worked for me.....rest, recovery and food!

 

[silver_shadow]

another thing that really works the pull off the floor is to lift while standing on a raised platform - one of those stepper thingys or plates.... anywhere from 4-6" off the ground. this really strengthens the lower back and is REALLY tough.

 

[treilin]

another thing that really works the pull off the floor is to lift while standing on a raised platform - one of those stepper thingys or plates.... anywhere from 4-6" off the ground. this really strengthens the lower back and is REALLY tough.

I like that and do that as well. Also like to switch and do a few sets of Romanians followed by Stiff leg. Or vice versa to really burn them out.

 

[ZGzaZ]

If you really want help, post a video on dead day. Your row is low in relation to your bench also, so this may be an issue too.

 

[SDHW]

I do use chalk, I do use a double over hand grip. I used the over under back in the day. I havent used it. My thought was that I want to start doing some power cleands, and I need to pull from the floor with an over hand grip so why no get used to it now?

Maybe I will try the over under.

Here is what my program looks like

Monday

Squat 5x5 (ramping to top set of 5)
Bench 5x5 (ramping to top set of 5)
Row 5x5 (ramping to top set of 5)
Abs/hypers 3-4 sets of 10-12reps

Wednesday
Squat 4x5 (first two sets are same as Monday last set if a repeat of set 3)
Deadlift 4x5 (ramping to top set of 5) if I feel good I will throw in a back of fset for more reps
Push press 4x5 (ramping to top set of 5) if I feel good I will throw in a back off set for more reps
Lat pull dow 4x8
Trap work 4x5 (power shrugs) I like to use this to help with grip as well
Abs 3x10 if I have time

Friday
Squat 4x5, 1x3 with 2.5% increase 1x8 back off set
Bench 4x5, 1x3 with 2.5% increase 1x8 back off set
Row 4x5, 1x3 with 2.5% increase 1x8 back off set
Bis/tris super set 4x8-10reps


What exercises and on what days can I do to help with dead/quad pain I need more low back, glute/hams work. I have been using light box squats on Wednesday to lay off on the lets a little. I have a low quad/patella strain. Probably due from being such a quad dominated routine. And having weak erectors.

 

[silver_shadow]

try pulling 2x per week for a while with sufficient deloads (once heavy once light). try to work on a hook grip if you really insist on the double over hand.

 

[SDHW]

try pulling 2x per week for a while with sufficient deloads (once heavy once light). try to work on a hook grip if you really insist on the double over hand.

I hate the hook grip.. I will try the over under for a while. How about RDL's for my second pull day? when Should I add them in. Monday?

 

[Itsadeepburn]

My deadlift was going up pretty damn slow...about 10lbs per month....went from 275 to 385 in 4 weeks time by adding in Stiff Legged Deads in on a seperate day.

 

[curgeo]

You still didn't tell me where you fail on the lift.