Not a newb help thread. Not gaining on deads???

Discussion in 'Fitness & Nutrition' started by TKEBoss, Jun 3, 2008.

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  1. TKEBoss

    TKEBoss Nelson Sexors

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    Ok so in the past 2 months I have been gaining gobs of strength in the squat/bench department. However, my deads are developing none at all. I know that its damn hard to gain in all three at the same time and they dont compliment each other, but I've been flirting with 455 mark for a 6 weeks now. I have recently upped the cardio, abs, and lat work. I do not know if that is interferring with my deads or not. I do pulldown/ups 3x's a week but it isn't to max effort. Its usually 3 sets of moderate/semi light weight. I can pull 495 from under my knees off the rack like its butter, but I can't even tug 475 from the ground. My stance is the conventional and mostly all back. I have tried sitting lower in my stance and that hasn't helped much if any. I seem to get all my power from almost a straigh leg pull.


    I think I know the answer, more upper back strength? Is that right? I haven't been doing this for a long time(a little over a year). If it is my upper back, what should I incorporate in my routine? I usually do deads once a week on my 2nd day(squat/bench 3x's a week). Do I need to up the amount of attempts per week?


    Any ideas? Sorry its so long, but this has been buggin me for the past 2 weeks.
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    What sort of sets/reps have you been using and what exercises for accessory work
     
  3. Hood Moses

    Hood Moses I part the Black Seas...

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    Ive pretty much stopped doing heavy deads week in and week out, I do heavy GMs then speed pulls or some dead variation.

    or

    You can try a specialized DL routine like Ed Coan's
     
  4. Hood Moses

    Hood Moses I part the Black Seas...

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    For upper back, heavy rack pulls and kroc rows
     
  5. TKEBoss

    TKEBoss Nelson Sexors

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    Deads:
    345x5
    365x4
    385x2
    405x2
    425x2


    This is usually what it looks like. Its mainly heavy each week. I see that now but I really dont know how else to do em, ya know?
     
  6. TKEBoss

    TKEBoss Nelson Sexors

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    Educate me on kroc rows, please!
     
  7. Skeletor

    Skeletor Guest

    maybe try 3x3 worked out really well for me when I started repping 350+ regularly... I'm probably gonna get back to it next week but that many heavy reps I think fucked with my knees so I had to stop after a month.
     
  8. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    try lifting lighter weights with more volume..
     
  9. TKEBoss

    TKEBoss Nelson Sexors

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    The reason I posted this is bc Id like to be pulling at least 550 with a suit by October. There is a push/pull meet and I'd like to really push the competition. I want to maybe break 1000 for my total. I'll be damn suprised if Im not at 425+ on bench by then.
     
  10. Skeletor

    Skeletor Guest

    if you dead 425x2 and bench 425 how could you possibly not break 1000 for your total? push/pull = no squat?
     
  11. Hood Moses

    Hood Moses I part the Black Seas...

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    DB Rows
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    all you need is a floor :ugh:
     
  13. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    you can't go heavy on deads every single week
     
  14. michael

    michael FLORIDA > *

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    .

    go lighter with more reps for 2 weeks, then heavy 1 week, repeat.

    and if ur having trouble off the floor, pull from a deficit..
    stack a few plates a couple inches high, stand on those, then pull.. you have to lift through your sticking point (which for you is the floor).
     
  15. ACLdestroyer

    ACLdestroyer OT Supporter

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    425 Bench and trouble with a 455 pull? Wtf mate?
     
  16. TZ

    TZ Banned

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    shirted probably
     
  17. ACLdestroyer

    ACLdestroyer OT Supporter

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    Oh gotcha.
     
  18. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    ,
     
  19. TKEBoss

    TKEBoss Nelson Sexors

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    Im not doing 425 as of now. Its just a prediction from my last ME and my gains I am seeing now. I am around the 455 DL mark now. So I want to be around 550 with a 425 bench.



    Should I lift from a deficite everytime?
     
  20. joed1228

    joed1228 New Member

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    Your going too heavy too often. Even though you want to hit that mark you've got to break your mindset. Where you want to be in the given timeframe is alot to ask but you'll likely make more progress by changing your DL routine from week to week instead of trying to force your current routine to show results.
     
  21. TKEBoss

    TKEBoss Nelson Sexors

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    The 550 I want is with a suit not raw.


    I guess I get big headed and force the heavy reps just to make myself think its getting better. I'm probably going to fool around with the lighter weight/more volume and from a deficite.


    Any idea whats a good height to use for the platform?
     
  22. joed1228

    joed1228 New Member

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    We have a metal platform for good good morning lifts that is about 10 inches off the ground, it's a perfect height but I suppose anything that is high enough to put the bar closer to the top of your sneakers is better than what you have for options now.

    The 45's are too tall, if you wernt lifting that much weight I'd say use a shorter plate but you would need a 9 foot long bar.
     
  23. TKEBoss

    TKEBoss Nelson Sexors

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    Ok well yesterday I tried the deficite dead. All I had to use was one of those aerobic step up things(the kind where you can stack to make higher). I put it to a height where the bar was on the top of my foot. I had problems reaching the bar and getting a good grip at this height(6'1"). So I just used a lighter weight that I was able to control.

    Does this sound about right? It was as if I was almost doing a straight leg deadlift for most of the ROM.
     
  24. grimstone

    grimstone magic murda bag OT Supporter

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    are you doing any power cleans. they should have good carryover into deadlifts.
     
  25. Memor

    Memor Active Member

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    yep
     
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