How do you guys increase your deadlift max? High reps? Low? Certain grips? I really wanna get my deadlift stronger this year.
MESO-Rx
Anabolic Steroids
Deadlift max
- Thread starter Blitz Comet
- Start date
More volume at lower intensity is key. Don't hit too high an RPE early on and get plenty of sets and reps in at your target weight.
Dont max out all the time. Slow and steady wins the race.
Variations help. Deficit. Block pulls. Rack Pulls. Reverse.
Work on your grip and see what helps. We have a bear here that does double hook grip.
Also accessory work. When I focused more on hammys my numbers exploded.
Variations help. Deficit. Block pulls. Rack Pulls. Reverse.
Work on your grip and see what helps. We have a bear here that does double hook grip.
Also accessory work. When I focused more on hammys my numbers exploded.
I guess we could use some background first.
What's your max?
What's your preferred stance?
If you fail a lift where do you fail?
What's your max?
What's your preferred stance?
If you fail a lift where do you fail?
So i only started deadlifting last year. My max is 405 now and I prefer sumo stance with reverse grip because I have long legs. If I fail its like its usually about 2/3 of the way up.
Failing at lockout makes me wonder if you're doing sumo form with conventional mechanics. Usually if you can break the floor you can lock out sumo. I would suggest watching and reading up on form and recording yourself doing sets from the side and some from the front.
I don't think any assistance lifts are needed yet. I would pull two days a week. First day do a 5x5 that's nowhere near failure to get some volume and work on form. Start around 315-325 for your 5x5. Then later in the week work up to one peak set of 5, I'm thinking around 365x5 to start on that day. Try to add 5-10lbs a week to both days as long as you can. After a couple weeks you can start doing two back off sets at 10% reduction of the peak set to get a little more volume in.
I would just run this for a bit and see where you end up. Bump this thread and I can advise further later on. I'd have you start switching up reps once you stall.
What's the rest of your routine look like? I'm about to head to bed, but I'll reply tomorrow.
I don't think any assistance lifts are needed yet. I would pull two days a week. First day do a 5x5 that's nowhere near failure to get some volume and work on form. Start around 315-325 for your 5x5. Then later in the week work up to one peak set of 5, I'm thinking around 365x5 to start on that day. Try to add 5-10lbs a week to both days as long as you can. After a couple weeks you can start doing two back off sets at 10% reduction of the peak set to get a little more volume in.
I would just run this for a bit and see where you end up. Bump this thread and I can advise further later on. I'd have you start switching up reps once you stall.
What's the rest of your routine look like? I'm about to head to bed, but I'll reply tomorrow.
DonQKong
New Member
Switching every 12 weeks helped me break through plateus. Add some accessory lifts as well.
If you fail 2/3 up, maybe you are not getting tight enough at the bottom. Strengthening your core could be one way in. Record yourself and study what goes wrong. Your knees locked out when you fail? Form bad?
If you fail 2/3 up, maybe you are not getting tight enough at the bottom. Strengthening your core could be one way in. Record yourself and study what goes wrong. Your knees locked out when you fail? Form bad?
Well on deadlift day I usually do barbell rows then hit some core exercises.
thats me, for sure! i broke the floor with 645 with relatative ease, got to the kness, stalled, dead weight. i got some work to do on my form, but POB gave me a few cues to try next week. 700 is happening this year.
@Blitz Comet can you give us a break down of your training day by day? would help to see where everything is at so we can help you best and make sure youre recovered each session
I just do your average bodybuilding routine really. Hit every muscle group twice a week and do moderate weight 10-12 reps.
However I'll have days where I try to shock the body and do high volume or go heavy and do 3-5 reps.
where do you place squats in relation to deadlifts? how many days apart.
I'd say on average 2 days
Johnny442
New Member
Thanks for this thread op. I'm doing a push/pull meet in March and I need a lot of help! Just started deadlifting last summer and even though I suck, it's my favorite lift!
pitbull
Member
lots of volume at 60-75% has helped me gain alot on my lifts the last six months. it really has helped my squat as that was much weaker than my deads but it has improved all three much better than I would have thought
Johnny442
New Member
Do you think adding lighter snatch grip deads on squat day will help my pull? I pull conventional.
@Johnny442 i know you asked perrin, but id rather see you either do deficit or block pulls that day. or RDL/SLDL
post what your routine looks like in general also
post what your routine looks like in general also
Johnny442
New Member
Thanks man! I know I quoted perrin, but I need advice from any and all of you strong guys that know what the fuck you're doing! I just started doing sumo block pulls on squat day this wave so I'll keep them there. Thanks again brother!
That's how I was at first, too. You were close with 645 the other day, a few more seconds of fighting it you'd have had it. I'll be happy with 650-675 this year if I can ever get over this injury. I'm gonna try to pull again the first of next month. It's been over six months I've been dealing with this.
Honestly if you've just started deadlifting I wouldn't bother with any variations yet. Work on mastering just the regular deadlift for now. I'd just do more regular deadlifting with the lighter weight. If you're dead set on adding a variation do deficits or block pulls because they're so close to standard pulls.
