Stuck on deadlifts.

[milo hobgoblin]

Ok.. here is my problem. Im hitting in the mid to high4's (can usually pull 475 for 2) but it seems no matter what I do. I cant get past it.

I generally do deads before legs.. some real light pre exauhstion work before deads

Overall warmup for 15 minutes (stretching.. 6 mins of walking.. light pulldowns)
leg warmup.. some light leg curls.. extension and a set or two of light leg presses and stiff legged deadlifts.

Dead routine as follows

leg ext 110x12.. dead 135x10
leg ext 130x12.. dead 195x8
leg ext 150x12.. dead 285x6
365x5
425x4-5
455x2-3
My stance is basically sumo.. no bouncing. (I usually hold it ~1inch off the ground .. measure with a 2.5 lbs plate).. reverse grip.

afterwards I hit leg presses and or hacks then heavy extensions and curls.

Am I doing too much? Ive often though I may be overtraining my legs but they seem to be doing well .. My lower back doesnt really get sore and I dont have any persistent injuries.

I do this routine once every 7 days and ALWAYS take a day off after legs/deads... mainly for CNS recovery.

Oh I dont use any knee wraps. only wear a belt and wrist wrpas for my heavier sets.

Thanks for any help.

 

[Guinness5.0]

I can't help with your specific question but I'd say you need to set the weight on the ground b/t reps and fully deload. It's called DEADlift b/c you're lifting weight from the ground with 0 momentum.

 

[fortunatesun]

Not fully deloading is the bodybuilder's approach. They're looking at maximizing hypertrophy. I hesitate offering ideas about someone's routine. They're the one's pulling the weight. But as someone who was also chasing 500 until recently I can tell you what worked for me. After making sure my form was solid, I figured out where my lift was weakest. In my case it was the first phase- actually clearing the ground. Then I found a lift to help that specific area.In my case it was the snatch deadlift- lifting with your grip 8" wider than shoulders on either side, which I did off the platform to emphasis my weakness. The Oly lifts are really good at targeting an area in a way you wouldn't ordinarily think about. Having been a relatively high volume lifter like yourself for more than a few years, I realize it's hard to brake out of the "I've always made progress before this way" mindset you get into. But if something's not working in your routine it doesn't hurt to broaden your horizons. I'd take a look at some of the powerlifting style routines posted here such as 5x5 or Westside. You don't have to change your whole routine, just figure out what part of what they're doing to lift max. poundage might work for you and do that until you acheive your goal.

 

[BlondBomber]

Ok.. here is my problem. Im hitting in the mid to high4's (can usually pull 475 for 2) but it seems no matter what I do. I cant get past it.

I generally do deads before legs.. some real light pre exauhstion work before deads.
(I would discontinue this practice, as it will not contribute to the increase of your deadlift 1 RM. As a powerlifter, leg ext. do not have a place in your program at all.)

Overall warmup for 15 minutes (stretching.. 6 mins of walking.. light pulldowns)
leg warmup.. some light leg curls.. extension and a set or two of light leg presses and stiff legged deadlifts.
(A light walk is okay to warm-up, but the best way to warm-up a movement is with its execution with a submaximal amount of weight, progressively over a period of 2-4 sets. I would ditch the leg curls, leg ext.s, leg presses and stiff-legs as warm-ups, they will only act to rob your body of energy that will be needed when deadlifting heavy.)

Dead routine as follows

leg ext 110x12.. dead 135x10
leg ext 130x12.. dead 195x8
leg ext 150x12.. dead 285x6
365x5
425x4-5
455x2-3
My stance is basically sumo.. no bouncing. (I usually hold it ~1inch off the ground .. measure with a 2.5 lbs plate).. reverse grip.
(Again, start with the deadlift only. )
afterwards I hit leg presses and or hacks then heavy extensions and curls.
(The assistance work that you should focus on is GM's (which ideally would be your heavy core movement, ask if you want to know more about that), rack deadlifts (to pound out your sticking points), pullthroughs, glute-ham raises (depends on availability), reverse hypers (again, depends on availability), back extensions, stiff-legs, and second in importance to GM's only, box squats.
I believe, I mean I know, that if you instituted a seperate leg day in your routine that included box squats, either at parallel or an 1'' below, your deadlift will jump past 500.)

QUOTE]

 

[fortunatesun]

I totally agree w/ blondbomber, just didn't want to be the one to re-arrange the entire workout.

 

[milo hobgoblin]

thanks all. appreciate the feedback.

 

[stilleto]

milo, ease up on the leg extention work first.- listen to blond bomber.

 

[MTS]

im more of a bodybuilder so i might be wrong but i always had a good deadlift
I never do legs near the day that im doing back...so i go heavy with deadlifting off the bat do toughs sets then i move on to shoulder shrugs, upright rows, and finally pull ups

 

[MsBeverlyHills]

Ok.. here is my problem. Im hitting in the mid to high4's (can usually pull 475 for 2) but it seems no matter what I do. I cant get past it.

I generally do deads before legs.. some real light pre exauhstion work before deads.
(I would discontinue this practice, as it will not contribute to the increase of your deadlift 1 RM. As a powerlifter, leg ext. do not have a place in your program at all.)

Overall warmup for 15 minutes (stretching.. 6 mins of walking.. light pulldowns)
leg warmup.. some light leg curls.. extension and a set or two of light leg presses and stiff legged deadlifts.
(A light walk is okay to warm-up, but the best way to warm-up a movement is with its execution with a submaximal amount of weight, progressively over a period of 2-4 sets. I would ditch the leg curls, leg ext.s, leg presses and stiff-legs as warm-ups, they will only act to rob your body of energy that will be needed when deadlifting heavy.)

Dead routine as follows

leg ext 110x12.. dead 135x10
leg ext 130x12.. dead 195x8
leg ext 150x12.. dead 285x6
365x5
425x4-5
455x2-3
My stance is basically sumo.. no bouncing. (I usually hold it ~1inch off the ground .. measure with a 2.5 lbs plate).. reverse grip.
(Again, start with the deadlift only. )
afterwards I hit leg presses and or hacks then heavy extensions and curls.
(The assistance work that you should focus on is GM's (which ideally would be your heavy core movement, ask if you want to know more about that), rack deadlifts (to pound out your sticking points), pullthroughs, glute-ham raises (depends on availability), reverse hypers (again, depends on availability), back extensions, stiff-legs, and second in importance to GM's only, box squats.
I believe, I mean I know, that if you instituted a seperate leg day in your routine that included box squats, either at parallel or an 1'' below, your deadlift will jump past 500.)

QUOTE]

he naiiled it