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My deadlift sucks! need some ideas

S

SDHW

New member
Well I have been on the 5x5 for 10wks now, and I have hit some good numbers. However I have been struggling with my dead the whole time.

Here are my numbers from last week

Squat 485lb
Bench 405lbs
Row 295lbs
Push press 255lbs
Dead 385lb

I can bench more than I dead!!! The reason my squat is a bit low, is I have had to lay low on my squats, I have some quads/patella issues that im trying to take care off.

when I dead that 385 feels heavy, I do let the weight sit completely on the ground each rep, and I don’t touch and go. 405 feel lighter on the bench than doing deads.

I know I do have some grip issues, I do not use wraps, I do use chalk. I really want to be in the 500lb for my deads

What can I do to help this issue?
 
mad dipz said:
how's your form if you know? form can have alot to do with it
Click to expand...

I would have to say my form is good. I have watched vids of some top people doing deads, and mine seem to look the same. I do know grip and my erectors take a pounding. Im trying to work on it. It just seems like a struggle every deadlift day. while other lifts feel great.

I dont even care about my bench and I add almost 10lbs to the bar each week no problem.
 
Do you try and single every week or just stick to the basic 5x5 template?

Were are you failing? Up top or getting the bar moving? You might have to look at building up your hamstrings/glutes and lower back a little more. If you bench well, like you obviously do, you have short arms right? That makes deadlifting that much harder. If you can answer these questions, I have a feeling I can help.
 
SDHW said:
Well I have been on the 5x5 for 10wks now, and I have hit some good numbers. However I have been struggling with my dead the whole time.

Here are my numbers from last week

Squat 485lb
Bench 405lbs
Row 295lbs
Push press 255lbs
Dead 385lb

I can bench more than I dead!!! The reason my squat is a bit low, is I have had to lay low on my squats, I have some quads/patella issues that im trying to take care off.

when I dead that 385 feels heavy, I do let the weight sit completely on the ground each rep, and I don’t touch and go. 405 feel lighter on the bench than doing deads.

I know I do have some grip issues, I do not use wraps, I do use chalk. I really want to be in the 500lb for my deads

What can I do to help this issue?
Click to expand...
Try these Versagripps:

http://www.versagripps.com/

Increased my deadlift weight from 275 to 366
 
Chalk is key--especially if you sweat a lot. You'd be surprised by how much of a difference it makes. When I started using chalk, my deadlift instantly increased by 10%, because I didn't have to worry about my grip anymore.
 
Wow. Your dead lift is low compared to your other lifts. Maybe try some grip work to increase your gripping strength. Also how are you gripping the bar? Try over and under if you are not already.

Perp
 
Powerbuilder333 said:
What little I know about the 5x5 leads me to believe overtraining is the culprit.
Few good deadlifters pull more than once a week.
Click to expand...

yóu are pulling only once per week per starr's 5x5 as well.
 
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!
 
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.
 
silver_shadow said:
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.
Click to expand...
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.
 
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.
 
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.
 
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.
 
silver_shadow said:
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.
Click to expand...

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?
 
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 said:
You still didn't tell me where you fail on the lift.
Click to expand...

I dont fail..lol.. Once i get it going, im good. (so far). I just feel my grip slipping after the 3 or 4th rep.
 
Learn to love the hook grip. I switched over to hook grip a long time ago and you will get stronger and you will want it for your oly lifting anyway. You won't have to worry about left/right imbalances and twisting as well.
 
like 420 asked, it is a grip problem? You get the bar moving off the floor right? If that is the case, direct grip work is your solution.
 
You said you are failing around the 4th rep or so? Why not train pulling HEAVY tripples for awhile? That way your hands get used to pulling more weight and not slipping.
 
use chalk
 
as lavi said above and the reason i suggested the hook grip in the first place - for the olympic lifts. maybe you could pull on mondays and fridays and squat on wednesdays if you want to keep the 5x5 MWF layout. try this for awhile. but the other option is to try static barbell holds to strengthen your grip and/or heavy triples instead of 5s like s8n suggested.
 
Thanks for tall the tips guys, Im going to try pulling some heavy triples for a while, I will also play around with some different grips. Does anyone think it will be too much to do some RDL's On monday even though im going to dead on Wednesday? Im also doing some heavy trap work after my deads. so That gets the grip work in a little.

I know I need to get more ham/erector work in there. I think this will serve two points 1) it will help me with my quad issues, and 2) it will help with my dead.
 
silver_shadow said:
i'd rather pull on monday and then friday to keep some time to recover. monday and wednesday might be quite taxing.
Click to expand...

so if you were doing the typical 5x5 as I am. How would you tweak it too fit this in? I like doing my dead on Wednesday as it is a light squat day, and I can train harder on the dead. if I move the dead to Friday, I will be doing it after I hit heavy triples on the squat.
 
silver_shadow said:
sub deads for squats on mondays and fridays. squat on wednesday.
Click to expand...

well I dont want to lose focus on my squats. why not just some extra assistant work after my main lifts on Monday and Wednesday?
 
like the other guys said it seems to be ur grip...since u said it was your grip...

use straps for a while to progress your dead, and then start working grip separate...

your grip wont suffer that bad, i dont work grip and even though i use straps my unstrapped deadlift still goes up as my body grows
 
Powerbuilder333 said:
What little I know about the 5x5 leads me to believe overtraining is the culprit.
Few good deadlifters pull more than once a week.
Click to expand...

Agreed... I've switched to a 3 day a week program and heavy sled dragging for GPP and supplement as a dynamic day... We do good mornings about every workout, mostly as a supplemental exercise. We wave conventionals off a 3" platform, partials just below the knees, romanian deadlifts, stuff like that... always switching up between sumo and conventional...
 
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