i deadlift as my first exercise on my back day and two weeks ago did 230 x 10, 300 x 8, 340 x 6, 400 x 4. ever since then i have done the same for my first 3 sets but for my forth set i cant even lift up 350 for 1. this is the second time this has happened to me once i hit 400 lbs, any idea what is wrong?
How often are you deadlifting?
6'2 - 105kg (231lb)
Your work sets from now on should be singles at a weight greater than 395.
Do you squat and deadlift on a weekly basis? And how challenging was the 400 lbs x 4 set?
You may want to try alternating between squatting and deadlifting each week, and working in some different rep schemes to allow for better recovery. The 5/3/1 template seems to work well for this - but if you are focused more on hypertrophy work you may just want to simply drop the weight and increase volume (do something like 5x5 with 335-350 lbs rather than the pyramid progression).
i deadlift on tuesdays with back and squat on saturdays with legs. the 400 x 4 set was fairly challenging. hard to get the first one up and struggling a lot on the 4th.
Maximum effort should be followed by a period of building back up. And jumping to a max effort without a buildup is hard to repeat. Think about the powerlifters that go to a meet and set a new PR for themselves. That PR started with a buildup in their prep, and they can't leave the meet and continue to set new PRs in their training that imediately follows the comp. Cycles work best when you utilize the same lifts over and over.
Sounds like burnout to me too... happens with me all the time. A good max workout takes a LOT out of your system- you may not even realize how toast you are, even if the soreness is gone in a day or two. After hitting a max week, I'll de-load the next week and do some speed work (or pulling off plates), build back up to a moderately tough workout the next week, and not even think about trying for another near max single until the third.
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