My Deadlifts are frustrating me!

[dhriscerr]

Ok im 23yo 5'9" 196lbs 14-15%BF Ive been in the gym for 6-7 years with a few breaks for different reasons, Bootcamp, Iraqi War invasion, and once becuase I let myself go for a peroid of about 6 months, probably the worst 6 months of my life. Anyway, in all that Time I have only done Deadlifting my senior year in highschool football 5 years ago, and here in the last 6-7 months. Im pulling up 315lbs for 10-12reps no problem on my 1 set, but then I go to 335 and I can only get it for 4 reps then when I go to 345 im getting 3reps, I don't know why 30lbs would drop me 7-9 Reps? Its only a 11% increase in weight??? Does it have something to do with Slowtwitch fast twitch fibers?? Or just how Im training Deads??? I have been trying to do 8, 6, 4's for deads with a warm up set of 12! Trying to go heavy as possible!! Kinda pissing me off because I can pull almost the same reps on 315 as my younger but not so little brother, He's 6'1" 210lbs and 18yo, natty test bastard!!!! I wish i had 4 extra inches of height! But then he's getting 415lb for a max!! and Im stuck at 345lb for 3reps!!!

Also my grip kinda sucks anything over 280 I use straps and I have shitty straps that are cutting me and leaving bruising, does anyone know of some good straps that are padded to help out, I bought hooks but those sucked!!!
I wouldn't mind trying to increase my grip but I dont plan on doing comps so If im stuck with straps its not that big of deal!!! Thanks Guys

[Doc.Sust]

you arent using a real program read some of the deadlift programs i have posted and follow one and you numbers will increase, also stop using straps, the more you use them the weaker your grip will be, pronate one hand(inward) and turn the other outward(supinate) ,when you pull a good rule of tumbs is dont do anymore than 6 reps for a set, 10 - 12 reps is a waste. you are burning yourself out with your first set of WAY to many reps, follow my ed coan/bolton hybrid program

[Doc.Sust]

http://forums.steroid.com/showthread.php?t=257328

[dhriscerr]

That thread confuses the hell out of me!!
the 1-12 on the left side are those weeks? like a 12 week program???
Then week 1 I do 65% of max for 2 reps, the 8 sets of 3 reps at 50%???

[dhriscerr]

is it % of what you max now or % of what you want to be able to max???

[dhriscerr]

bump for your help DOC!

[Dude-Man]

That thread confuses the hell out of me!!
the 1-12 on the left side are those weeks? like a 12 week program???
Then week 1 I do 65% of max for 2 reps, the 8 sets of 3 reps at 50%???

This is correct. The second set should be done faster, i'm pretty sure (hence, speed deadlifts). The %max is the % of your max deadlift.

[dhriscerr]

So if My max is like 360 i should do the following????

235X2
235X2

Then
180X3 (90Second Rest)
180X3 (90Second Rest)
180X3 (90Second Rest)
180X3 (90Second Rest)
180X3 (90Second Rest)
180X3 (90Second Rest)
180X3 (90Second Rest)
180X3 (90Second Rest)

Am I all messed up here or is that correct??? Also Im not trying to question if this is effective or not, I just dont see how such low weight compared to your max will help your strenght that much???? Also only deadlifting 1 time a week right??

[dhriscerr]

Ok I just went back Over it and I guess the % does increase everyweek so it will get tougher, It just seems like the first few weeks will be so easy it wont be working me to hard???

[Warrior]

How are you performing the movement? I find it easier to progress with conventional than sumo...

[dhriscerr]

Apparently I dont know enough about deadlifting because I have no Idea what the difference is!! But now im going to find out!

[dhriscerr]

I do conventional, Sumo Looks like it would be a bitch getting use too, and it says its harder to get the pull started it apparently uses more legs.

[Doc.Sust]

Ok I just went back Over it and I guess the % does increase everyweek so it will get tougher, It just seems like the first few weeks will be so easy it wont be working me to hard???

you will be working speed, and trust me it will make you pullmore than you ever did before, you have it correct now

[Doc.Sust]

i am a sumo puller, i converted from conventional, it is alot more technique,but once you get it down, it cuts you travel distance of the bar in half and makes the lift easier, it all depends on your body type and body mechanics, i am suited best to be a sumo puller because of genetics and previous back injuries using conventional.

[dhriscerr]

Im only 5'9" so I think that Conventional might be alright because Im not traveling to far. And 90 seconds between sets is the right amout of time?

[Dude-Man]

I converted from conventional to sumo about 3 years ago and never looked back. The power you get from your hips is just incredible.

[dhriscerr]

I keep reading that Sumo uses more legs though, and I'd rather be widening and thicking my back with deads than making my legs huge with them, Dont get me wrong I love squating for leg size. But I got bench for chest mass, and squats for leg mass, I figured Deads would bring up the back.

[Dude-Man]

i dunno. My back is fairly wide and thick.

[Doc.Sust]

Im only 5'9" so I think that Conventional might be alright because Im not traveling to far. And 90 seconds between sets is the right amout of time?

i am only 5'10 myself. gary heisey who pulled 922 or sowas a 6'5 conventional deadlifter. it all depends on the person and what technique fits them best, height doesnt exactly dictate form

[Doc.Sust]

i dunno. My back is fairly wide and thick.

same here

[dhriscerr]

I wasn't doubting you guys, I've seen pics I know your big dudes. I dunno, I guess I could try it, how do I know what way to do it, just whatever feels right? Because I know that its going to feel weird changing it up right now and that will make me not want to do sumo, plus Im just getting the hang of Conventional to switch now would throw me all off.

[Doc.Sust]

I keep reading that Sumo uses more legs though, and I'd rather be widening and thicking my back with deads than making my legs huge with them, Dont get me wrong I love squating for leg size. But I got bench for chest mass, and squats for leg mass, I figured Deads would bring up the back.

see as a powelifterm the goal isnt to put on size, it really is to get as strong as possible .rip, shit or bust! size is more of a BBing type of thing, if your goal isnt to get strong, but build more size, than conventionlal is the way to go, if you are looking a new personal record in a max dead attempt, it may be either form. you have to try them out. converting to sumo for myself wasnt easy, it took some time. now, i cant pull nearly as much conventional as i could sumo.

[dhriscerr]

See I'm just doing it for size. I was just frustrated that I could pull 315 all day long but 345 only 3 times. It was kind of an ego buster, Id rather be bigger than stronger, don't get me wrong I want to be strong too, but Id rather look huge and deadlift 450-500lbs than not be as big and pull 600-700lbs. Aestetics first, strength second. Is this routine not a good one for size? and If its mostly for strength not size can you point me in the direction for size??? Thanks Doc, you've been awsome help

[Doc.Sust]

I wasn't doubting you guys, I've seen pics I know your big dudes. I dunno, I guess I could try it, how do I know what way to do it, just whatever feels right? Because I know that its going to feel weird changing it up right now and that will make me not want to do sumo, plus Im just getting the hang of Conventional to switch now would throw me all off.

stick with what feels right, i would have stayed conventional if i didnt keep straining my back all the time

[Doc.Sust]

See I'm just doing it for size. I was just frustrated that I could pull 315 all day long but 345 only 3 times. It was kind of an ego buster, Id rather be bigger than stronger, don't get me wrong I want to be strong too, but Id rather look huge and deadlift 450-500lbs than not be as big and pull 600-700lbs. Aestetics first, strength second. Is this routine not a good one for size? and If its mostly for strength not size can you point me in the direction for size??? Thanks Doc, you've been awsome help

this one will do both but it is more for strength,i really dont have a progem based soley on size only.

[Doc.Sust]

if i was trying to put on size only,i probably would focus more on stiff leg deads doing reps in the range of 6-10reps

[dhriscerr]

Thats why I was running 8-6-4 for reps, I thought it would be in the range for size. Im so worried about throwing on my back on stiff legs though.

[dhriscerr]

this one will do both but it is more for strength,i really dont have a progem based soley on size only.

Naturally though if your getting stronger and moving more weight along with eating right you should get bigger though,............RIGHT

[Doc.Sust]

Naturally though if your getting stronger and moving more weight along with eating right you should get bigger though,............RIGHT

not necessarily, alot of powerlifters get stronger but remain the same size by not training hypertrophy or to failure.
the question switches to what would make this work more efficently for your goals. higher reps would work best. 3sets of 8, five sets of five 10's,8's,6's. hypertrophy would work best fo size, BUT with a lift like the dead, it isnt wise to really train to absolute failure, so it is a catch 22. best way is to up the overall volume iMO keep the reps lower, sets higher and rest between sets brief. my suggestion, 5 sets of 5 for deads and than after work some higher reps with lighter weights for SLDL's 2- 3 sets of 8 -10 reps

[dhriscerr]

Thanks Doc, im going to try 5X5 and think about the SLDL's

[Doc.Sust]

Thanks Doc, im going to try 5X5 and think about the SLDL's

do the SLDL's just dont go balls heavy, keep them lighter, or, you cab also do weighted hyperextnsions, i dont dig these, but it is an alternative

[dhriscerr]

Hows this look for back day then?
Deads 5X5
SLDL 2X8
Lat pull downs 3X8
Either Bend over rows or Seated Rows 3X8

13 Sets total for back doesn't seem like too man?

[Doc.Sust]

Hows this look for back day then?
Deads 5X5
SLDL 2X8
Lat pull downs 3X8
Either Bend over rows or Seated Rows 3X8

13 Sets total for back doesn't seem like too man?

remember that the deads and SLDL works the glutes, hamstrings and lower back whilethe rows and pulldowns work more lats and upperback. two different ballparks. for the pulldowns and rows you can do more reps than 8, i like 10-15 reps, dont treat lat work the same as the deadlift, they work totaly different muscles.

this workout is fine

[Thin Ice]

Ok im 23yo 5'9" 196lbs 14-15%BF Ive been in the gym for 6-7 years with a few breaks for different reasons, Bootcamp, Iraqi War invasion, and once becuase I let myself go for a peroid of about 6 months, probably the worst 6 months of my life. Anyway, in all that Time I have only done Deadlifting my senior year in highschool football 5 years ago, and here in the last 6-7 months. Im pulling up 315lbs for 10-12reps no problem on my 1 set, but then I go to 335 and I can only get it for 4 reps then when I go to 345 im getting 3reps, I don't know why 30lbs would drop me 7-9 Reps? Its only a 11% increase in weight??? Does it have something to do with Slowtwitch fast twitch fibers?? Or just how Im training Deads??? I have been trying to do 8, 6, 4's for deads with a warm up set of 12! Trying to go heavy as possible!! Kinda pissing me off because I can pull almost the same reps on 315 as my younger but not so little brother, He's 6'1" 210lbs and 18yo, natty test bastard!!!! I wish i had 4 extra inches of height! But then he's getting 415lb for a max!! and Im stuck at 345lb for 3reps!!!

Also my grip kinda sucks anything over 280 I use straps and I have shitty straps that are cutting me and leaving bruising, does anyone know of some good straps that are padded to help out, I bought hooks but those sucked!!!
I wouldn't mind trying to increase my grip but I dont plan on doing comps so If im stuck with straps its not that big of deal!!! Thanks Guys

First of all, you don't want to be taller unles you just want to reach the top shelf or appear more imposing. In terms of leverage, it just weakens your lifts.

I used to be in a deadlifting rut, but then I started doing squats and got results. If you incorporate mostly squats with perhaps some deadlifts into your leg/core workout, I predict that your lifts will increase.

[Doc.Sust]

First of all, you don't want to be taller unles you just want to reach the top shelf or appear more imposing. In terms of leverage, it just weakens your lifts.

I used to be in a deadlifting rut, but then I started doing squats and got results. If you incorporate mostly squats with perhaps some deadlifts into your leg/core workout, I predict that your lifts will increase.

there are good pulllers that are tall it all depends on the length of your arms, legs and torso. if you havelong arms and a long torso and short legs you will be a great deadlifter no matter what the height is, example-gary heisy. he was at least 6'4 and held the alltime deadlift record for years at 925lbs

[dhriscerr]

Hey Doc. Im working on lifting with no straps now, and the YMCA wont let us use chalk, I read about some deoderant stick type thing, thats is suppose to help your grip, its like chalk in a deoderant stick form you rub on your hands, heard anything about that? Otherwise someone said resin bag, but one for climbing not one that pitchers use? Anything else out there???

[audis4]

ROFL...my Y won't let us use chalk either...stop me, not a chance! stuff that shit in your pocket

[dhriscerr]

Well, im in a small town only 1 gym so If i get kicked out i have to drive 50 miles the other direction for the next one so I dont wanna get kicked out, if there were more gyms id take the chance.

[Doc.Sust]

ROFL...my Y won't let us use chalk either...stop me, not a chance! stuff that shit in your pocket

lol thats what i used to do before i put my own gym together. fck them, tel them to deal with thechalk
but yes they do make a stick or a liquid for this, you have to do some internet serches for it, not sure where to look for this.maybe you want to start a post in the lounge and see who responds

[Doc.Sust]

http://forums.steroid.com/forumdisplay.php?f=46

found it