how can i improve my deadlift?

[nick_w]

hey all,

right my dead lift will not improve!!
for the past 6 months at least my only lifts have been 140 kg for 7 reps... 150kg on a good day, and my max is 180kg for 2 reps, my one rep max has been 190kg which i have never achieved again...

my goal would be to get 200kg for 4 - 7 reps by the end of the year... no matter what i try, low heavy reps. medium for 7 reps what ever my lifts will not improve...

help!!!!!!

thanks
nick

[Gavin Laird]

Nick,

How long have you been training?

Where do you miss? IE Where does the bar stop moving when you DL? Can't get it of the floor, miss at the knees, can't lock it out etc?

What is your 5RM back squat?

Do you deadlift with a sumo or a conventional grip?

Let me know and I'll help you out,

Cheers,

G

[nick_w]

erm... iv been training for about 4 years... although id say the first year and a half was just arsing around tbh, im 18 and started a proper programme at 16 s two years solid lifiting,

my 5RM is around 155 - 160kg

when i go for the 190kg and extra 1/2 inch will have the bar over my knee... i just cant get it there

as for grip i use a claw grip i think its called where one arm grips the bar conventionally and the other girps under hand

cheers G

[Gavin Laird]

OK,

You miss at the knee so are weak / slow off the floor.

Your SQ is way behind your DL so either you are quite tall or weak in legs, OR you pop your hips up first in the DL.

Try this...taking 3-5 days between sessions. You can do other things on these days as well, but for your deadlift work and assistance stick to this...

1.
DL 140kg x 4 x 3.
Assist = High bar close stance back squat 3 x 8.
Hamstring curls or Glute ham raises by 3 x 8
Back extensions 3 x 12

2.
DL 145 x 3 x 5
Pullthroughs 4 x 20


3.
DL 140 x 6 x 3
Assist = High bar close stance back squat 3 x 6, add 10kg.
Ham curls or glute ham 3 x 8
Back extensions 3 x 12


4.
DL - 150 x 4 x 3
Pullthroughs 4 x 20


5.
DL 140 x 8 x 3
Assist = High bar close stance back squat 4 x 4, add another 10kg.
Ham curls or glute ham 3 x 8
Back extensions 3 x 12


6.
DL 160kg x 3 x 2
Pullthroughs 4 x 20


7.
Back to day 1 but with 145kg x 4 x 3.
Swap assist to front squat 3 x 8
Good mornings 3 x 12.

8.
Back to day 2 but start with 150kg 3 x 5.

Repeat cycle.

Cheers,

G

[nick_w]

lol i did deadlift the same i posted the first thread..

on that day got 140kg - 7 reps, 160kg - 7 reps, 180kg - 5 reps, 200kg - 1 rep... i dont know if it was a fluke or the fact my training partner said "stop arsing around you know you can do it" i dont know

i am pretty tall (6ft) and people have commented on that, im assuming SQ means squat? you said it was far behind... what should i be aiming towards on that?

but the work out you posted looks great ill try it for a few weeks and post the results

thanks alot

nick

[nick_w]

o... where you've put 1. 2. 3. etc... there the days?
so do 1. then four days later do 2.???

[Gavin Laird]

Originally Posted by nick_w

o... where you've put 1. 2. 3. etc... there the days?
so do 1. then four days later do 2.???

Yup.

and yup SQ = squat.

Typically SQ will be a wee bit ahead of deadlift. When the opposite is true it is usually cause the lifter is tall.

IF your 5RM is now 180kg and not 155kg then you will have to change all the numbers I listed Add 15kg to the start weights I used.

[nick_w]

ok cheers mate look forward to trying it!!

[Natural4Life]

Gavin,

I may well be utuilizing your advice to nick W too, my Deads are doing the same, sticking below the knee. Whilst I belive my Leg strength to be reasonable, I am reasonably tall also. I don't cycle my weights from slightly lower weights/more reps/slighly lower sets through to higher weights/low reps/more sets enough. Cycling the weights is defo my weak point. And probably not enough variation in asistance work as you point out too, cheers. I should be on here more often from now on as I don't have good/reliable sources of training advice or other medium for training discussion. I've forgotton how this forum can aid me in "taking an objective look at my current short/medium term training strategy", cheers!!!!