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Thread: Deadlift help!

  1. #1
    Registered User lonesoul1986's Avatar
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    Deadlift help!

    Good Morning,

    Question regarding deadlift here. Currently I can easily squat 375 with ass to grass form, bench 295 neither of these numbers are impressive as I am 280lbs. Currently I am on my 6th week of lifting and when I deadlift I can't seem to successfully move more than 315lbs in a 5-6 rep range like the rest of the big 3. Previously I pulled 345 5 times and again with solid form, but it just seems like I can't grow in deadlift very well.

    Any tips for a beginner on deadlift? I Currently use overhand grip and stick to the 5-6 reps with 4 sets.

    Eating clean only 430g of carbs 295g of protein and fat id have to look up. So fuel for the lift shouldn't be an issue.

    Thanks for reading
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    Registered User PhDPepper1111's Avatar
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    Since the forums are quiet I'll reply but am by no means an expert.
    Do you pull conventional? My best guess is that you are tall given your weight so if you are pulling sumo - unless you are short legs/long torso, you probably would do better conventional.
    You didn't mention grip was the fail, but if you are going heavy you should probably pull alternating grip or hook grip.
    There really is VERY little info here to suggest what your trouble might be - so the obvious response is that there are ton of good folks out there on youtube with tutorials on proper form and trouble areas.

    Given that you feel good on your squats, it might be that your posterior chain needs work, so a couple ideas to get your started.
    1) compare your form to the many youtube tutorials.
    2) pull low weight but more reps to smooth out said flaws in form
    3) strengthen your posterior chain - lots of guidance out there but two big accessories I'd work on are rows (chest supported or other) and glute thrusts - I know more of a hip thing
    4) as a beginner, when ready you can probably DL twice a week without to much fatigue. Do one day 3x4 at 75% of max, then another day of pause DL 1-2 inch off floor 3x3 at 65% of max. Of course you can do more reps but if strength is your goal then lower reps is better. Take plenty of time between sets. Fatigue a more of a thing with DL than anything else.
    5) get a trainer or even an experienced friend to eyeball your form and tailor suggestions to your weak areas.

    Good luck!
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    Registered User ADC53's Avatar
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    Follow a structured beginners program like Starting Strength or Stronglifts, if you decided to just do want you want then make sure you are not deadlifting heavy more than once per week and follow some progression like 3 x 3 or 5 x 5 and add 5-10 pounds per week.
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    Registered User inspirasn's Avatar
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    Up the frequency just like you obsessed about squats when getting that at a high number. To get stronger on a specific exercise you just gotta do it more often
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    very impressive numbers so far
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    We need to see a video on how you deadlift so we can see what is wrong. But based on your metrics you probably have too big of a stomach which throws you off for deadlifts and is good for squats and bench press. Plus you probably are built more for squat and bench press than deadlift. Also weighing 280lbs with those numbers you basically need more years to train as you don't have enough muscle mass and have too much girth. This will get better overtime as you know your body and know training more. Its your best bet to get stronger and slowly but not drastically recomp and lose weight
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