posted Mon, 03/28/2016 - 12:50
1509
Deadlift advice
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I have been stalled at the same weight with my deadlift for about a month now. I do 5 sets of 5 and by my last few reps I can tell (without watching) that my back doesnt stay in proper form, almost like its hunched. I dropped the weight 20 pounds and it is perfect, then over the course of a few weeks built back up another 20 pounds and the same thing keeps happening to my mid section of back. Should I just keep working with that weight and hope it is just a plateau?
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You might focus on linear progression - take few weeks to build up to a new max. When you get up into heavier weights, you won't be hitting PR's weekly or even monthly. But if you keep trying without proper de-loads and rest, you might hurt yourself. I would take a week or two and not lift over 85%- give your body a chance to rest and then carb up and do triples one week and go for a PR the next.
If you are just following a 5X5 program, you might switch it up to 5-3-1 or even take a few weeks and do hypertrophy (8-12 rep sets) to build some muscle and then come back to your strength training.
Never underestimate the power of additional calories/ carbs for hitting heavy weight. If you are not eating to gain, your strength will suffer as well.
Try some rack pulls. 1 or 2 notches up on the rack and pull from there. You will be able to go a bit heavier and it will be easier to keep the back flat pulling from the elevated spot. You could also try pulling while standing on a plate or 2. Partials and deep pulls are good for breaking through sticking spots...as they are with bench press, and squats as well.
BendTheBarbellBetween my one rep max and 90% there is fluctuation to from what I consider perfect form to maybe pulling MORE with my back and pushing less with my legs. Same problem as to it's hard to KNOW where ur form drops without a buddy next to u. The way I see it is u don't want your working sets to slack in form but it's good to push yourself to attempt heavier weights and sets while strifing for perfect form. But to break a deadlift plateau is "should" be easier than breaking a squat or bench plateau but we are all different. But try different routine ie. If u are doing 4)5x5s switch to 531. Or try ramp sets to maybe 80% than rep that out a few sets than do ur workout with 70-75% . or switch variations. One day do conventional deadlifts and on leg day do sumos. ( unless u r prone to tendonitis. I don't do sumos for that reason) hell even skip deadlifts one week and focus on good mornings and high rack pulls. Sometimes u plateau cause ur body sees no need on adjusting. Sometimes your CNS needs a break and u take a week vacation. Back to the grind with SOME lost strength but set New PRs in a month. My 0.02. I'm no Dr. Or personal trainer but my opinion weighs heavy on these ideals
If moving In weights is your gold Google 5,3,1
Make sure you brace yourself with your arms and legs and hit it strong, dont let those arms relax, lift it with a purpose in mind
Does it round later in the set or already at the beginning? Where are you at with the weight? (only because at a certain point, progress will definitely slow down and be as linear anymore)
How long have you been training?
Other than that, it really is hard to give form advice without a video. It's more a game of try and error in this given situation. That being said, maybe you could share some light on the questions and we'll get to a helpful point
Usually it's by my 4th and fifth set, on my 3 4 and 5th rep. Last night it wasn't so bad, but I'm hesitant to add more weight and f my back 1 month into cycle.