Help breaking through Deadlift block
RobertHendrix
Posts: 98 Member
So I stalled again at 285 this morning on deadlifts and I am completely dumbfounded. I was able to get all 5 reps of 275 on Wed but today I was not able to get even 1 rep at 285. This is the same thing that happened the first time I got to 285 on deadlifts. I failed three times at 285 not being able to get even 1 rep, deloaded back down to 255 and have worked back to 285 and same thing can't get even 1 rep. I am able to get it off the floor but as soon as I get the weight to my knees I can't get it any further. I can't figure out were the block is on this. I culd see not getting 5 reps but if I can get 5 reps of 275 I would think my 1 rep max should be higher than 285.
I am wondering on ways I can try to break through this. I don't feel that I am really ready to move to a 1x3 for deads since I can't even get 1 rep. My thoughts right now are that if I end up having to deload on deads again to maybe deload back to 225 and only adding 5 lbs per session instead of 10 lbs and doing 3x5 or 3x3 at workout weight instead of 1x5 or as long as I don't stall on squats I will hit my inital goal of 315 (did 300 this morning) before I would have to deload deadlifts and thought about deloading squats down and start going AtoG instead of just parellel to see if it will help improve with that strength from ground to parellel which is the spot I seem to be dying at on deads.
Any thoughts on how to improve this to be able to start seeing increase in deads again? I have solved the issue with grip strength I was having before and can't seem to figure this one out.
I am wondering on ways I can try to break through this. I don't feel that I am really ready to move to a 1x3 for deads since I can't even get 1 rep. My thoughts right now are that if I end up having to deload on deads again to maybe deload back to 225 and only adding 5 lbs per session instead of 10 lbs and doing 3x5 or 3x3 at workout weight instead of 1x5 or as long as I don't stall on squats I will hit my inital goal of 315 (did 300 this morning) before I would have to deload deadlifts and thought about deloading squats down and start going AtoG instead of just parellel to see if it will help improve with that strength from ground to parellel which is the spot I seem to be dying at on deads.
Any thoughts on how to improve this to be able to start seeing increase in deads again? I have solved the issue with grip strength I was having before and can't seem to figure this one out.
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Replies
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My thoughts -
Are you doing any warm up sets? Maybe throw in some if you're not. If you are maybe bump the weight of them down a hair.
Try 280 instead of 285?
Go back to 275 and do 6 or 7 reps a couple of sessions. Work up to 5x7 and then jump to 285 and try for 5x5. If you don't get it but can pull it off the ground for a few reps. Stay at the weight and work on doing one more rep than last time each session until you're at 5x5.0 -
If you can get the weight to your knees, then you need to drive your hips forward HARD once the bar gets just above them. If it's stalling below your knees, drive your head back- try to look at the ceiling behind you- you won't be able to but that's the kind of drive you need to put in place. Visualize pushing the floor away from you.
When is the last time you took a break? Not deloading- but a week off from not touching a weight at all. It doesn't hurt to take a week off every 8 weeks or so. This lets your CNS recover as well as any lingering dings and aches and pains to heal up.
5x5 is a lot of volume once the weights start getting heavy. Not the deadlifts- but squatting 3x a week is a lot once you start moving some weight. Plus, if your general conditioning isn't really good, and you are not fully recovering between workouts, then it's not uncommon to have problems with the volume combined with heavy weights. It could be a matter of rest/recovery between workouts. You could try dropping down to 2 days a week, with 3 days between workouts, like Monday/Thursday. That's what I was doing, because I know what my recovery needs are from years of doing this.
Another thing- if you are hitting your squats fine and the deads are missing, try doing the deadlifts 1st on their day. 25 reps of squats plus warmups will take a lot out of you. Prioritize deadlifts on that day and see what happens.0 -
It could be a couple things.
1. How's your diet looking? If your calories are too low it's hard to continue making gains.
2. It's possible you've out-lived SL5x5's usefulness and it's time to move on to better methods.
3. You might need to add some assistance work in. I don't do SL5x5 but some of the assistance work I've been doing includes, snatch-grip deadlifts for either 2 sets of 12 or 3 sets of 8-10, narrow stance squats to parallel, good mornings, sumo good mornings, sumo RDL's, DB Swings.
For the day you Deadlift on SL5x5 you could change it to look more like...
A. Deadlift
B. OHP
C. Narrow Stance Squats: 3 x 10
D. Sumo Good Mornings: 3 x 10
Just my two-cents.0
