Progressing on deadlifts
Discussion
The one we all love to hate. Any tips for making progress without injury or killing yourself in the process?
In my case I've recently hit a new kind of plateau on these. For years I was not able to get very far on deads due to re-occuring lower back injuries. This turned out to be from back squats. I just can't do them, had tried on and off for nearly 3 years, different form, PTs, you name it. Since I finally gave up on them my back is the strongest its ever been and my deads have come on really well.
I started to hit probs with grip strength, even with a mixed grip. I've fixed that one by doing stupidly heavy low rep dumbbell rows and weighted pull ups. Forearms are stronger now.
This latest wall seems to be CNS related though. Its kinda hard to describe but by my last set my grip is okay, I'm tired but its not like my back or legs are shot but it literally feels like someone sucked the life out of me and if I don't sit down I'll fall down. That was 3x8 @ 130kg. I've tried using a pyramid set today to get more volume but make the sets easier, so today I did 8/7/6/5 @ 130kg but again the last set was hell.
How do you improve CNS stamina?
In my case I've recently hit a new kind of plateau on these. For years I was not able to get very far on deads due to re-occuring lower back injuries. This turned out to be from back squats. I just can't do them, had tried on and off for nearly 3 years, different form, PTs, you name it. Since I finally gave up on them my back is the strongest its ever been and my deads have come on really well.
I started to hit probs with grip strength, even with a mixed grip. I've fixed that one by doing stupidly heavy low rep dumbbell rows and weighted pull ups. Forearms are stronger now.
This latest wall seems to be CNS related though. Its kinda hard to describe but by my last set my grip is okay, I'm tired but its not like my back or legs are shot but it literally feels like someone sucked the life out of me and if I don't sit down I'll fall down. That was 3x8 @ 130kg. I've tried using a pyramid set today to get more volume but make the sets easier, so today I did 8/7/6/5 @ 130kg but again the last set was hell.
How do you improve CNS stamina?
You shouldn't need to eat more on deadlift days. Do you take pre-workout? Might just sound like a way to give you loads of energy and it is generally but it does have the effect of reducing RPE (rating of perceived expenditure) which is basically how hard you find each set.
Do you follow a periodised training program with say 4-6 weeks of progressive overload followed by a deload week? You would be amazed at the effect of a deload week. Allows your body to recover (even if you don't think it needs to) and you can go back to your program to start making more progress the week after. This kind of training program set up is highly recommended by all evidence based coaches and personal trainers.
Do you follow a periodised training program with say 4-6 weeks of progressive overload followed by a deload week? You would be amazed at the effect of a deload week. Allows your body to recover (even if you don't think it needs to) and you can go back to your program to start making more progress the week after. This kind of training program set up is highly recommended by all evidence based coaches and personal trainers.
I used to deadlift once a week and would alternate between:
3x5 of a "reasonable" weight, say 70% of your max
5x1 of progressively increasing, i.e. 80%, 85, 90, 95, 100%
This allows you to make progress every week without it being too taxing.
I found that once I got close to 2x bodyweight I could do additional sets of more reps but it just wasn't worth getting exhausted for very little gain.
3x5 of a "reasonable" weight, say 70% of your max
5x1 of progressively increasing, i.e. 80%, 85, 90, 95, 100%
This allows you to make progress every week without it being too taxing.
I found that once I got close to 2x bodyweight I could do additional sets of more reps but it just wasn't worth getting exhausted for very little gain.
It all depends.
How tall are you? What do you weigh? What are your lifts? How muscular are you?
I expect the answer may be to drop the reps a little, but that is pure guesswork without knowing more about you and your training status.
I quite like sets of 3-5 for deadlift. I personally would do other lifts for hypertrophy and use DL for strength.
But I'm not very strong, so what do I know?!
How tall are you? What do you weigh? What are your lifts? How muscular are you?
I expect the answer may be to drop the reps a little, but that is pure guesswork without knowing more about you and your training status.
I quite like sets of 3-5 for deadlift. I personally would do other lifts for hypertrophy and use DL for strength.
But I'm not very strong, so what do I know?!
stargazer30 said:
The one we all love to hate. Any tips for making progress without injury or killing yourself in the process?
In my case I've recently hit a new kind of plateau on these. For years I was not able to get very far on deads due to re-occuring lower back injuries. This turned out to be from back squats. I just can't do them, had tried on and off for nearly 3 years, different form, PTs, you name it. Since I finally gave up on them my back is the strongest its ever been and my deads have come on really well.
I started to hit probs with grip strength, even with a mixed grip. I've fixed that one by doing stupidly heavy low rep dumbbell rows and weighted pull ups. Forearms are stronger now.
This latest wall seems to be CNS related though. Its kinda hard to describe but by my last set my grip is okay, I'm tired but its not like my back or legs are shot but it literally feels like someone sucked the life out of me and if I don't sit down I'll fall down. That was 3x8 @ 130kg. I've tried using a pyramid set today to get more volume but make the sets easier, so today I did 8/7/6/5 @ 130kg but again the last set was hell.
How do you improve CNS stamina?
In my case I've recently hit a new kind of plateau on these. For years I was not able to get very far on deads due to re-occuring lower back injuries. This turned out to be from back squats. I just can't do them, had tried on and off for nearly 3 years, different form, PTs, you name it. Since I finally gave up on them my back is the strongest its ever been and my deads have come on really well.
I started to hit probs with grip strength, even with a mixed grip. I've fixed that one by doing stupidly heavy low rep dumbbell rows and weighted pull ups. Forearms are stronger now.
This latest wall seems to be CNS related though. Its kinda hard to describe but by my last set my grip is okay, I'm tired but its not like my back or legs are shot but it literally feels like someone sucked the life out of me and if I don't sit down I'll fall down. That was 3x8 @ 130kg. I've tried using a pyramid set today to get more volume but make the sets easier, so today I did 8/7/6/5 @ 130kg but again the last set was hell.
How do you improve CNS stamina?
Well I managed to set a new 5 rep record. 1 set of 5 reps at 150kg. I tried for a 1 rep max PR too but it didn't happen. Tried 170kg and then 167.5kg. I broke both off the floor but couldn't get the bar past my knees.
I'm going to try and mix up the reps/sets a bit more weekly see if it helps.
I'm going to try and mix up the reps/sets a bit more weekly see if it helps.
ORD said:
It all depends.
How tall are you? What do you weigh? What are your lifts? How muscular are you?
6ft 2"How tall are you? What do you weigh? What are your lifts? How muscular are you?
82kg
I have good muscle definition but I'm in no shape or form big and muscular.
My big lifts all 5x5, except deads which are 1x5 (ie stronglifts)
Bench 87.5kg
Pendlay Row 95kg
Overhead press 51kg
Deadlift 150kg
can't squat/won't squat!
Edited by stargazer30 on Wednesday 7th August 17:06
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