"Fail" week (deadlift)
Discussion
Not sure if i'm alone in this, but does anyone else suffer from fail weeks (or days)?
I've been increasing my deadlift over the last few months and recently hit my 2x bodyweight target (150kgx5reps)
This week i was planning on hitting 160, but couldn't shift it past my knees as my grip was failing. Had a rest and flipped back to 150 (which i've been doing consistently for a couple of weeks) and no, couldn't shift that either. Ended up dropping 20kg. I'd had a full 3 day rest from the gym and 8 days since my last deadlift.
Should I go back to using straps (haven't used them for a few months) or just keep repping 150ish (assuming i can again next week!) until my grip improves?
I've been increasing my deadlift over the last few months and recently hit my 2x bodyweight target (150kgx5reps)
This week i was planning on hitting 160, but couldn't shift it past my knees as my grip was failing. Had a rest and flipped back to 150 (which i've been doing consistently for a couple of weeks) and no, couldn't shift that either. Ended up dropping 20kg. I'd had a full 3 day rest from the gym and 8 days since my last deadlift.
Should I go back to using straps (haven't used them for a few months) or just keep repping 150ish (assuming i can again next week!) until my grip improves?
Unfortunately, it's just ain't possible to increase ad infinitum.
Several techniques work, probably most popular is to drop back a decent amount, say 5-20% of your max and rebuild slowly again, adding as small increments as possible. I have some heavy washers that weigh about 600g per pair which means I can add a relatively tiny amount to the bar when I'm approaching a new max. Whether it's psychological or physical I don't know, but it often works.
Could try changing your grip or stance slightly too? Overhand/underhand mixed grip can be very useful at your limit.
Several techniques work, probably most popular is to drop back a decent amount, say 5-20% of your max and rebuild slowly again, adding as small increments as possible. I have some heavy washers that weigh about 600g per pair which means I can add a relatively tiny amount to the bar when I'm approaching a new max. Whether it's psychological or physical I don't know, but it often works.
Could try changing your grip or stance slightly too? Overhand/underhand mixed grip can be very useful at your limit.
drop back and build up again, not too far back mind. These things take time and it becomes exponentially harder as the weight creeps up. Train your fingers and forearms too. If you've got a cable machine at your gym and a single handle, keeping the palm of your hand still, pull your fingers towards you and then almost straighten your fingers again (enough to get a good stretch but not to let go of the handle)
Do this slowly and with heavier weight to do negative reps after a few sets. If you don't know what these are; assist pulling the weight (closing fist) with the other hand and release (almost straightening fingers) VERY slowly without assistance. It should take at least 5 seconds to almost straighten your fingers. This will give you stronger tendons that, with time, will not have problems holding the bar when dead lifting.
Do you have one hand over and one under when dead lifting? If not, it's normal for the bar to want to roll out of your hands.
Do this slowly and with heavier weight to do negative reps after a few sets. If you don't know what these are; assist pulling the weight (closing fist) with the other hand and release (almost straightening fingers) VERY slowly without assistance. It should take at least 5 seconds to almost straighten your fingers. This will give you stronger tendons that, with time, will not have problems holding the bar when dead lifting.
Do you have one hand over and one under when dead lifting? If not, it's normal for the bar to want to roll out of your hands.
This may be true, but IME the best exercise for grip/forearms is deadlift. Sometimes you just have an off day. Just like any other althelete or sportsman. Everything may seem right, but for some reason they just don't hook it up and fail to win an event when everyone expected them to do so.
It can be mental or physical. Maybe you're just 1 glass of water under-hydrated, had slightly more stressful day at work, distracted with the start of the footy season, got stuck in a traffic queue on the way to the gym, you're fighting a slight infection (happens all the time even if you don't feel unwell - a successful fight).. etc. ultimately something affected your hormonal balance just a tiny bit that you didn't even notice... until you went to max yourself out at something.
Off days are unavoidable. The important thing is to remember they happen and not let it get to you. Do your work out. Try just as hard. Underperform. Deal with it. Walk away. Try again next time.
Going down a weight can help the mental or physical reset (it's usually more mental help than physical), particularly if you have more than 2 off-days on the trot - something else may be up.
As also said - You also can't improve at a steady rate indefinitely. Eventually you will meet a max. Then it's time to mix things up to avoid a backward step.
It can be mental or physical. Maybe you're just 1 glass of water under-hydrated, had slightly more stressful day at work, distracted with the start of the footy season, got stuck in a traffic queue on the way to the gym, you're fighting a slight infection (happens all the time even if you don't feel unwell - a successful fight).. etc. ultimately something affected your hormonal balance just a tiny bit that you didn't even notice... until you went to max yourself out at something.
Off days are unavoidable. The important thing is to remember they happen and not let it get to you. Do your work out. Try just as hard. Underperform. Deal with it. Walk away. Try again next time.
Going down a weight can help the mental or physical reset (it's usually more mental help than physical), particularly if you have more than 2 off-days on the trot - something else may be up.
As also said - You also can't improve at a steady rate indefinitely. Eventually you will meet a max. Then it's time to mix things up to avoid a backward step.
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