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Old 02-22-2014, 03:13 PM   #1
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Default My Deadlift is suffering

I want to pull 500 but recently I seem to be going in the opposite direction. This morning I felt weak on 70, 80 and 90% x3 reps. What's concerning is the 80% feeling disproportionately heavy and 90% feeling like 99%. So I'm wondering if I've done something retarded. I'm pulling twice a week, one time using 5/3/1, and one other time using sumo technique at 80-85%. My volume isn't high, I pull for 3 sets and usually around 5 reps unless otherwise programmed. I do have squats and cleans on the same days but Im not going super heavy in poundage or volume on those lifts on days that I pull either. I thought about maybe trying to pull first but don't want to kill the squat and clean work either.

Here is a look at my training week, is there something I'm missing here that could be affecting the deadlift? 6 days looks like a lot but I've adjusted the volume to keep it low


Monday:
Press 5/3/1
Incline Bench Press
Lying Tricep Extension
Barbell Curl

Tueday:
Squat 5/3/1
Sumo Deadlift
Cleans

Wednesday:
Bench Press 5/3/1
Press
Dips
Chins

Thursday:
Clean 5/3/1
Squat
Barbell Row

Friday:
Press
Bench Press
Lying Tricep Extension
Barbell Curl

Saturday:
Squat
Cleans
Deadlift 5/3/1

Sunday: off
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Old 02-22-2014, 06:08 PM   #2
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Post a vid so we can see.
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Old 02-22-2014, 06:19 PM   #3
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Ok I will get one up here in a couple of days. Is side view most helpful?
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Old 02-22-2014, 06:23 PM   #4
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Yea. That's what I always do. That is alot of training too. I bet if you didn't pull for a week you'd get the heavy dead you're looking for.
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Old 02-22-2014, 06:24 PM   #5
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Its pretty obvious. Your back is getting stressed 6 days a week with your setup (press on upper day). Drop down to 4 days a week. Two uppers and two lowers.

Two lowers.

Day 1
Clean 531
Squat 531
Hamstring assistance thats easier on lowerback (leg curls, GHRs) 3x8
abs 5x

Day 2
Clean or Snatch (optional but if you do, keep the volume lower and the intensity higher i.e. work up in a few sets to a hard triple on the clean or double on snatch)
deadlift 5/3/1
lowerback assitance (GMs, RDls,Dimels) 3x5
Abs 5x
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Old 02-22-2014, 07:42 PM   #6
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I'm not a big fan of telling people to train less frequently, heavy, or anything, but lifting less is most likely going to better. I know you said you're keeping the volume low, but you are cleaning multiple times a week. To add, squatting, pressing, and deadlifting multiple times a week. I refuse to press overhead the day before squats just because it always throw my squats off.

I know you wanna keep doing all of those big lifts, but more quad work via leg presses or front squats would be good. Where are the good mornings? Front squats and good mornings are stressful, but did more for my deadlift(and squat) than cleans ever did.

Just some stuff to think about. If your biggest goal right now is to deadlift 500 lbs, focus your training on that. That means less stress that will hurt your deadlift. Speaking of which, what is your deadlift now? 90% is vague. Do you deadlift in the 400's? Another question: Is this program based off of Wendler's 531? Follow HIS program with variations you believe will help(if 12 weeks in, you feel it needs tweaking). Also, the deadlift for me at least, has proven to do better with less frequent pulling truly above 90%. I can't give you the answer to get to 500, but if you are going backwards, something has to change.
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Old 02-22-2014, 07:45 PM   #7
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If your running 5/3/1, just run 5/3/1. If your adding in extra stuff to the program or changing the program, your defeating the whole purpose. I'd also add, just train the style of deadlift you are strongest at. So if your a conventional deadlifter, keep getting better at your conventional stance or vice versa if your better at sumo sytle..

Good Luck!

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Old 02-22-2014, 08:18 PM   #8
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I agree with everyone else here; less training and more low back recovery would probably help your pull. However, I would like point out that you are not really weaker, you are fatigued. Not the same thing at all; after a period of recovery, you will probably come back stronger than before from the high volume and frequency of your training.

The deadlift does seem to be the one lift that does not respond especially well to higher frequency. Lots of guys squat multiple times a week, bench multiple times a week, but it is not common for you to pull moderate to heavy more than once a week. Even in high frequency and high volume routines like Sheiko, you still only pull once a week until the VERY advanced routines.
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Old 02-23-2014, 01:21 AM   #9
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Quote:
Originally Posted by Nephilim View Post
I'm pulling twice a week, one time using 5/3/1, and one other time using sumo technique at 80-85%.

Here is a look at my training week, is there something I'm missing here that could be affecting the deadlift? 6 days looks like a lot but I've adjusted the volume to keep it low


Monday:
Press 5/3/1
Incline Bench Press
Lying Tricep Extension
Barbell Curl

Tueday:
Squat 5/3/1
Sumo Deadlift
Cleans

Wednesday:
Bench Press 5/3/1
Press
Dips
Chins

Thursday:
Clean 5/3/1
Squat
Barbell Row

Friday:
Press
Bench Press
Lying Tricep Extension
Barbell Curl

Saturday:
Squat
Cleans
Deadlift 5/3/1

Sunday: off
Your volume is too high.
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Old 02-23-2014, 11:20 AM   #10
Nephilim
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Guys I appreciate all of your responses. I will will cut my pulling back, and will still work on getting a video up next time I pull in case there is a form flaw as well. I lift in my garage so I don't have anyone to watch for correction. I also didn't take into consideration of keeping my back worn even with presses. My DL PR right now is 415, so 90% is 375 (rounded from 373). I've been dedicated to strength training for a year now, prior to that I had some experience in strength training but I was an ultra endurance trail runner, so during the season my training and volume was so high for that, I would lose all my gains by the end of the season and be right back at square one and poundages never became respectable. Now, my numbers have actually been climbing and I can keep body weight on. I probably need to work on shifting my mentality and work on resting more which for me is hard to do. I love lifting and that makes it hard mentally to stay out of the gym.
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