Need some deadlift help here...

[MotoLifter]

Here's my issue.

I deadlift once a week, first exercise on back day. Stretch, warm up, etc. but I'm having trouble with upping the weight. Example;

Last week, started deads; 230x12, 320x10, 410x7, 460x5

so I think to myself "I should be able to get 1 or 2 at 480" WRONG!! couldn't even get it off the ground. I chalk it up to being tired.

This week do the same but try going from 410 to 480 thinking I wont be as tired and may be able to get the 1 or 2. WRONG AGAIN!! barely got it 8 inches off the ground.

Anyone have any idea how to get past this? I mean you would think if I can do 5 reps @ 460 I should be able to get at least 1 with only 20 more lbs right???? I don't know where to go from here.

One other thing that might be of interest here, even when I'm doing 460 I feel like I might not get that first rep. After the first one the rest go surprisingly smooth. I don't know if I'm using a different form on the rest but its always that first rep that is the hardest for me.

I know its not a lot of weight but ya gotta start somewhere right? and unless I can get though this I'll be stuck in sub 500lb land forever.

Thanks for any help guys.


Moto

[bartman314]

i'm in a similar place. the first is ALWAYS the hardest. and if i get it, then i can do a set of 4+. i have noticed my personal best has gone from 4@430 ~6 weeks ago to 6@470 (3 subsequent sets at that!) today. something is working... my advice, keep pushing (or pulling) and the wight will come.

[Schwarzenegger]

I used to have the same problem. 2nd rep was always better than the first.

Wut I did to change that was when u grip the bar, pull it slightly so there is tension on it rather than just heaving it from the ground and jerking the bar. And also the key part was to get low as I could, keep tension on the bar and tense my glutes hams and quads a second or two before the lift. This way I'm completely tight and locked and loaded. Helped a lot to get the first rep up smoother.

Hope that made sense

[terraj]

That is a fair amount of weight man, but 500 is nice target and should get there real soon.

If I was wanting to increase my deads, would not do heavy every week, but heavy one week and speed the next.

If you are doing touch and go and will often find the first rep the heardest as it is a true dead weight lift as opposed to the bounce you get from a touch and go

[kapper]

U can do deficit deadlifts aswell, pretty much sit the weight on say 4 inch high boards and then do a rep or 2, helped me in the past get thru flat spots! Also use straps if you u need to unless ur training for a power lifting comp

[sweatymoo]

First of all, good luck on your journey to the 500# I'm not sure if the previous post was a typo but deficit deadlifts should start with the weight lower than your feet, not higher. Step on a platform (just a few inches high) grip it and rip it. I definitely agree with the "bouncing" the weight to get that momentum going, I also think there's a bit of a mental struggle going on here. Once you get that first rep, you know you got it. That ones a confidence booster :-)

[sweatymoo]

Let me add, I don't recommend bouncing the weight; however, I mean I can see where that would make the second rep easier.....

[MotoLifter]

Hey guys, thanks for all the tips!! I'm definitely gonna work at it just incredibly frustrating!! Lol.

Schwarz, I definitely don't get very low with my butt that could be a weak area with my form.

In terms of bouncing the weight, that is something I have never done. Cant really, I workout in the basement so its just a concrete floor. Each rep touches on both sides (usually pretty hard too). But for some reason the second pull feels different, like maybe my form is different or maybe my body and brain know what to expect. Maybe my ass is getting lower on the rest of the reps or maybe not, I dunno.

Anyone ever videoed their reps to see where they can improve?? Does it work?

We used to video our practices to find better lines and lap ideas when I was racing but Ive never tried it with lifting.


Moto

[MotoLifter]

posted the last message twice for some reason.

Moto

[sweatymoo]

It's best if you DONT bounce the weights... But yes it's a great feeling when you make that mind body connection

[shaunjohn242002]

Do each set 5 reps avoiding failure on each one. Put on the 480 and then rep to failure.Sounds like its a mental thing. Start a fight with your girlfriend then head down to the basement and see what happens. I never bounce the weight personally. I go up slow and down slow. I see each rep as it's own set meaning I give a second or two before I go up again.

[CrookedBones]

Do each set 5 reps avoiding failure on each one. Put on the 480 and then rep to failure.Sounds like its a mental thing. Start a fight with your girlfriend then head down to the basement and see what happens. I never bounce the weight personally. I go up slow and down slow. I see each rep as it's own set meaning I give a second or two before I go up again.

Definitely recommend lower reps for each set. You're getting tired before you get to your target. Strength training should focus on 2-3 reps on each set--after getting warmed up... maybe 6-10 on first set, then keep the reps LOW.

[xt1nkt]

Definitely recommend lower reps for each set. You're getting tired before you get to your target. Strength training should focus on 2-3 reps on each set--after getting warmed up... maybe 6-10 on first set, then keep the reps LOW.

THIS x2

You wouldn't run a marathon before you had to compete in the 100m dash. If your trying to it up your strength (adding weight) then hit each weight before that (320, 410, 460) x1-3 instead of 12, 10, etc, then you'll be much fresher for that 480 or dare I say 500 x 1-2.

[John Andrew]

https://www.youtube.com/watch?v=URBb8OLDoRA

I have put this here because you can see how much effort I am using! My form on light weights is good I have severe Asthma problems at the moment so my breathing is making me weaker. Point is I warm up at 60 kgs 10, 100 kgs 10, 160 kgs 6 190 kgs 2, 210kgs or 230kgs 2.

I am so slow in the time before I lift because I know exactly how everything will feel. I have done the lift before I move the bar. My mind set is that nothing can stop the bar! 275 is my best to date, I want 310 for a world record at 60.

The mind must refuse to listen to the body! There can be no fear! Now, if a bashed up old man like me can do it! You can do it so much better.

Good luck mate.

John