DL HELP!!!

[goof321]

So I am currently pulling 455 for 4 reps very clean, great form and with much ease.

So I decided to bump it up and try for 495, Im a tall skinnier guy so to me its ALOT of weight.

I couldnt pull it 3 inches and had to stop.

I want to make 500+ sometime in the near future, not that I compete but more for self-gratification.

What can I do to achive my DL goal? Lighter weight and more reps? Less reps and pull heavier weight during warm up?

My last attempt went like this

225 for 8
315 for 5
405 for 4
455 for 4
495.......fail

315 for 8 (did these to make myself feel better)

I have been told to start doing more front squats and heavier ATG squats.
Any suggestions from you PL guys???:help: my :deadlift:

[RagingBull666]

My last attempt went like this

225 for 8
315 for 5
405 for 4
455 for 4
495.......fail

315 for 8 (did these to make myself feel better)

First and foremost the term ATG squats is completely ASSANINE!! Please people stop using this!!!

Okay, now that that's off my chest. You're lifting to much before your work sets.

135x3-5
225x1
315x1
405x1
WORK SETS of 2-3 reps

If I were going for a 500 max I would do:
135x3
225x1
315x1
405x1
500 for my attempt

The ONLY way to get a bigger pull is to pull BIGGER weights. I can say, with some certainty, that your form broke down on the 495 lb. attempt. You can lift light with shitty form but when we go heavy that shitty form now leads to failure.

Work on your form. Do less warm ups and get to your weight. Try it next week with the schedule I gave you and let me know how it goes. SS, RB

[Iron Island]

I agree with the less warm ups.

Also try pulling standing on a platform or aerobic step. This will make you stronger off the floor.

What else are you doing for back work?

Any videos?

[goof321]

First and foremost the term ATG squats is completely ASSANINE!! Please people stop using this!!!

Okay, now that that's off my chest. You're lifting to much before your work sets.

135x3-5
225x1
315x1
405x1
WORK SETS of 2-3 reps

If I were going for a 500 max I would do:
135x3
225x1
315x1
405x1
500 for my attempt

The ONLY way to get a bigger pull is to pull BIGGER weights. I can say, with some certainty, that your form broke down on the 495 lb. attempt. You can lift light with shitty form but when we go heavy that shitty form now leads to failure.

Work on your form. Do less warm ups and get to your weight. Try it next week with the schedule I gave you and let me know how it goes. SS, RB

Cool, I will def try that.

The 495 attempt and no form, I immediatly felt the back arch sooo i just stopped.

The 455 went awsome, smooth, kept my back/abs tight.... I wish I did the video so you guys can get a better visual.

My q to you, RB, How does the squat not help with deads? AM i missing something?

[RagingBull666]

There is some carry over from squats to deads. Deadlift is a different animal though. You can do all the "other" stuff you want but if you don't pull you won't get a bigger deadlift.

There is NO secret to pulling big. To get a big pull you have to pull big!! I know I said that but it's the truth.

As far as squatting goes, squat away my friend just don't call them by that freaking term!! LOL!! SS, RB

[goof321]

There is some carry over from squats to deads. Deadlift is a different animal though. You can do all the "other" stuff you want but if you don't pull you won't get a bigger deadlift.

There is NO secret to pulling big. To get a big pull you have to pull big!! I know I said that but it's the truth.

As far as squatting goes, squat away my friend just don't call them by that freaking term!! LOL!! SS, RB

ok bro, will do! lol.

I am pretty shot from Tuesday nites attempts.. Next thurs I will attempt the video...and hopefully I can be pullin 500+ by September..:Rawk:

[RagingBull666]

One other thing. If you're not doing Glute Ham Raise you need to start NOW!!

[IliekFude]

The only reason i would dissagree with what these guys prescribed is because deadlifting the weights you are, you may not be highly trained enough to make jumps like that and still have yr fibers firing optimally to give a max effort.
Intermediate and beginner lifters need those smaller jumps to "get used to" the weight or else they just shut down when taking too big a jump. Their body says "holy mother of god no way, im not even tryin that shit yo" - even if they may have it in them possibly - they just arent firing well enough to rip it.
Figure out a scheme for yr level of training. If you need more warmup reps to get things moving then do so.

[BiggT]

I'll just add to what was said, and I guess it pretty much boils down to needing to pull big to get a big pull. Training DL in the 5 rep range has surprisingly little carryover to a max single. The deadlift is a rare beast for sure. I made the mistake of training heavy 5's on the DL for what was probably the best training cycle of my life and I was disappointed when I went for a big single that it was only 25lbs over my top set of 5. I find to pull a big single, I need to train with them with some consistency.

Also, warming up can be a bit of an art. It is important not to blow your load, but you also want to make sure you're ready to fire on all 8 cylinders too.

[Maxx Power]

Ditto on the glute/ham and also add the reverse hyper. I started those a few weeks ago and my back is awsome. agreed on the too many reps b4 max. i have done over 530 b4 but last time i only got 500 even{ too many warm up reps}

[IliekFude]

Also, warming up can be a bit of an art. It is important not to blow your load, but you also want to make sure you're ready to fire on all 8 cylinders too.
Thats it bud, you said it. Its all about learning what works for you to warmup properly and have the juice left to hit yr chosen top set (doubles, singles, reps whatever) with everything ya got.

[aceofspades]

One other thing. If you're not doing Glute Ham Raise you need to start NOW!!

Could you please explain in more detail? I am trying to improve my DL too.

Thanks

[goof321]

Could you please explain in more detail? I am trying to improve my DL too.

Thanks

yes i was going to say the same thing.

[RagingBull666]

I'm not sure what needs explained guys. Do Glute Ham Raises. It's that simple. Do you have one in your gym? If not you can improvise.

Here's a good pic of top and bottom Google Image Result for http://www.weighttrainersunited.com/gluteham1.JPG (http://www.google.com/imgres?imgurl=http://www.weighttrainersunited.com/gluteham1.JPG&imgrefurl=http://www.weighttrainersunited.com/gluteham.html&h=343&w=450&sz=26&tbnid=2OiPA9jPcaUJ::&tbnh=97&tbnw=127&prev=/images%3Fq%3DGlute%2BHam%2BRaise&sa=X&oi=image_result&resnum=1&ct=image&cd=1)

This is a decent video but without the pad in front of the pad YouTube - glute ham raise (http://www.youtube.com/watch?v=xjlQyDbFIYQ&feature=related)

You can improvise like this YouTube - (Home) Glute-Ham Raise (http://www.youtube.com/watch?v=H_U30EC1G78&feature=related)

[goof321]

I'm not sure what needs explained guys. Do Glute Ham Raises. It's that simple. Do you have one in your gym? If not you can improvise.

Here's a good pic of top and bottom Google Image Result for http://www.weighttrainersunited.com/gluteham1.JPG (http://www.google.com/imgres?imgurl=http://www.weighttrainersunited.com/gluteham1.JPG&imgrefurl=http://www.weighttrainersunited.com/gluteham.html&h=343&w=450&sz=26&tbnid=2OiPA9jPcaUJ::&tbnh=97&tbnw=127&prev=/images%3Fq%3DGlute%2BHam%2BRaise&sa=X&oi=image_result&resnum=1&ct=image&cd=1)

This is a decent video but without the pad in front of the pad YouTube - glute ham raise (http://www.youtube.com/watch?v=xjlQyDbFIYQ&feature=related)




You can improvise like this YouTube - (Home) Glute-Ham Raise (http://www.youtube.com/watch?v=H_U30EC1G78&feature=related)

Def never done those before...BUT as you instructed, I will be doing them asap!

[RagingBull666]

Goof, I was stuck in the low to mid 600's for a decade or better. I would ALWAYS stall out right at or just above the knees. I started doing GHR's a couple of years back and my pull rocketed to over 700 in a year. Now when I pull, once I'm at my knees that is the fastest part of my pull. If I can break it off the floor I'll get it. SS, RB

[Maxx Power]

good videos but i had to click and check the college volley ball girls' version. I liked their's better.

[goof321]

Goof, I was stuck in the low to mid 600's for a decade or better. I would ALWAYS stall out right at or just above the knees. I started doing GHR's a couple of years back and my pull rocketed to over 700 in a year. Now when I pull, once I'm at my knees that is the fastest part of my pull. If I can break it off the floor I'll get it. SS, RB

awsome, my gym dosnt have anything like that, but Im sure I can improvise on something.. or make my own at home

[Warehouse]

Alternative for glute ham if you do not have the apparatus.

EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers (http://asp.elitefts.com/qa/default.asp?qid=52765&tid=105)