Deadlift plateau...

[joliver]

I pulled 485 two weeks ago. That has been my PR for about 3 months! I am stalled.

This week I was going for 495...swing and a miss.

I need some help guys.

Anyone recall something that pushed them over a DL plateau?

 

[Walnutz]

Have you try using bands?

 

[tman55]

I pulled 485 two weeks ago. That has been my PR for about 3 months! I am stalled.

This week I was going for 495...swing and a miss.

I need some help guys.

Anyone recall something that pushed them over a DL plateau?

Show me your routine. You can get through this bro.

 

[joliver]

Have you try using bands?

I havent tried using bands yet. Hell, 485 went up with none of the violent body shaking or any trouble at all. 495 looked like i was dry humping a cinder block wall. Nothing...

I wasnt mad that i didnt get the pull. I was shocked at the difference 10 lbs made. My logic...I can throw 10 lbs to the moon, there should be no way that it made that much of a difference.

How would you suggest i use the bands?

 

[joliver]

Show me your routine. You can get through this bro.

Thanks Tman. That single life destroyed my entire back workout. I have missed lifts before...but this one made me actually want to start cutting for the summer a few weeks early to justify the big miss and the lack of progress. Ha ha ha! i know we have all been there, but damn....3 months?

This is my routine:

Set 1)1x warmup (generally 225 or so)...I dont do this set for a certain number of reps. I stay below 12, but i focus mainly on how my hips feel.

Set 2) 1x8 @315
Set 3) 1x6 @365
Set 4) 1X4 @405
Set 5) 1X4 @455
Set 6) 1x1 @close to PR as possible

 

[tman55]

Thanks Tman. That single life destroyed my entire back workout. I have missed lifts before...but this one made me actually want to start cutting for the summer a few weeks early to justify the big miss and the lack of progress. Ha ha ha! i know we have all been there, but damn....3 months?

This is my routine:

Set 1)1x warmup (generally 225 or so)...I dont do this set for a certain number of reps. I stay below 12, but i focus mainly on how my hips feel.

Set 2) 1x8 @315
Set 3) 1x6 @365
Set 4) 1X4 @405
Set 5) 1X4 @455
Set 6) 1x1 @close to PR as possible

mix it up time to time. try 135x8, 225x6, 275x5, 315x3, 365x3. consider those warmups. then hit it heavy. 405x3, 455x3, prx3

 

[alphamale_devon]

add 2.5 or 5 lbs 490lb. I bet you would be able to hit that no problem. Those 2.5lbs always help increase in weight and strength

 

[joliver]

Thanks guys. I am going to mix it up a bit.

I appreciate the help.

I will bump this when i get the new PR.

 

[joliver]

500lbs. One-quarter of a ton. New PR. I shook so hard I practically vibrated.

Thanks guys.

 

[joliver]

Update: Newest PR--635 lb DL.

How I did it (if anyone is interested):

4 day split.
Monday: Squat/DL max effort day. One core exercise 8x2 reps with chains or bands. Go until you fail for a one rep max. Conjugate exercises for hips, quads, glutes, hams, and calves. All conjugate exercises are done heavy and fast. Rapid rate of force development is key.

Tuesday: Bench day (not that this helps DL...but its part of the routine) max effort. Core exercise 8x2 with chains or bands. Conjugate exercises for pecs, triceps, lats, rear delts, side delts, and front delts (only if they are lagging).

Wednesday: 10 minutes of electro stim on all muscles. Moderate intensity. 2.5k hertz.

Thursday: Dynamic Squat/DL day. Core exercise 10x3. Maximum speed with 45-60% of 1RM. Conjugate exercises same as max effort day with lower weight and failure on every set.

Friday: Dynamic Bench day. Core exercise 10x3. Maximum speed with 45-60% of 1RM. Conjugate exercises same as max effort day with lower weight and failure on every set.

Saturday: Beat my neighbor's ass for letting his dog sh*t in some random place in my yard that I will invariably step into and track into my car/house...or any other high pace strength cardio in the event you don't have an asshole neighbor...i.e. Sled pulls/pushes work. Intense electro stim on all muscles for 30 minutes.

Sunday: 12 ounce curls. Do at least 12 sets, or go until failure.

Start it all over again. Every 2 weeks, change EVERY exercise!!! Do not return to original routine until you have rotated 3 times.

None of this routine is my own. Thank Louie Simmons for it all.