I am really frustrated by my progress. Last 9 weeks, I maxed out on deads at 405. Now, my current estimated max is only 415. It's a really pathetic progress. Here's my typical Max Effort Deadlift session:
Work up to either a 1RM, 2RM, or 3RM on whatever lift that involves the posterior chain.
Leg exercise (whatever works.)
Note that I don't do any extra assistance work for my posterior chain. Is that the problem??? I'm afraid to overtrain.
What brought my deadlift up was pull throughs, back raises, and GHR's. Hit your posterior chain hard. You're probably weak with it the way it is and I doubt you'll overtrain adding in more. My deadlift was **** too and since I've been hammering away at my posterior chain and my hammies it's really taken off.
there could be many factors involved such as nutrition, DE work needed, assistance deadlift work, use of bands/chains, etc.
"Show me a good loser, and I'll show you a loser."
Best Raw Lifts- B 315 S 405 D 550
I started doing pull-throughs, concentric good mornings, and weighted hypers and I've seen my deadlift increase by 60 pounds in the last few months. I also alternated each week between barbell and trap bar deads, but I do believe that you need to pull heavy in some form every week - I know that some will not agree with that.
But yes, once your core lifts stall you need to add assistance exercises to strengthen your weak points.
Last edited by Lunar Effect; 12-04-2008 at 01:53 PM.
you will get stuck, it happens. eat more, and do more assistance that is going to have carryover to your deadlift:
pull throughs (with cable or bands)
etc etc etc.
The main advice that I'm getting in this thread right now is to do more assistance work for my ass. I think I'll do that... And as far as eating enough? I eat 5-6 meals a day and my mom is already complaining about my gluttony. I think I'm getting about 60-100 grams of protein a day. I know that it may not be enough but who cares? I'm not trying to gain weight. I'm already fat and I really hope I can go down to the 198 for my first competition(I'm currently at 205)... And apparently, my expectations haven't been met yet. I was expecting to do be able to deadlift atleast 455 next week but judging from my last deadlift session, I'm still too weak for it... but hey, the meet is in March 14, 2009, I still have 3 months to prepare. And right now, atleast my Deadlift went from 405 to 415. It's a pathetic progress but it's better than nothing...
Hopefully, I'm made up of white meat. If I am, that only means that I suck at repping out and that there's still hope for a big DL next week.
Oh, another thing. I've made PRs in concentric zercher good mornings with two stances and I raised my squat from 350 to 365, and yet, my DL only gained like 2% after 9 weeks of hard work. This blows.
Last edited by LionLord; 12-04-2008 at 04:35 PM.
[QUOTE=LionLord;2049615]I think I'm getting about 60-100 grams of protein a day. QUOTE]
Theres your problem. Or at least a big part of it.
Oh come on. I'm not trying to gain weight.
also 100 grams of protein is not going to cut it, unless you weigh 100 lbs. i hope you don't, but if you do, GAIN WEIGHT. you say you get 100 grams of protein a day, but who cares? if you're looking to get stronger you need more protein.
Overtrain? Stop reading the nonsense you're reading and start lifting. Give us a call in 10 years when you figure it out. I have no clue where you got your info, but it's bad.
That's all you need to be doing.
Second of all, 15 lbs on your squat and 10lbs on your deadlift are not bad gains. If you continued this "pathetic" progress all year, you'd put 60 lbs on your squat and 40 on your deadlift, conservatively. That hardly seems bad. I wish I had that sort of progress in me without gaining weight.
Last edited by JHarris; 12-04-2008 at 11:09 PM.
Just as an example with the leg curls, I've been doing leg curls at home with a blue band for 3 or 4 sets, building the reps as I go, doing them twice a week. This is in addition to the hamstring work I do in the gym. My hamstrings have gotten a lot stronger since I've started doing the extra work.
Sure, Dave is so offended he posts Rhodes training logs and articles on his site. I have learned more about powerlifting from Tate and Simmons and people they trained than anyone, but it would be absurd to think you cannot learn something from many different people. IN the early stages of lifting sticking to the basics will take most people the furthest. Rhodes is an accomplished powerlifter who has done what you want to do, listen to him and others and pick up what works for you and set records.