I'm totally confused about my DL strength

[mvmaxx]

Ok, I've always loved DL's and they've treated my back well by giving me a pretty thick back. But I noticed a while back that after doing them I was totally shot in doing any other back exercises as I was putting all my energy into my DL's. So about 6 months ago I stopped doing DL's all together and focused on T-bar rows and bent over rows. When I quit I could get 405 about 10x and maxed out at 475lbs. I tried 505lbs and couldn't get it past about an inch off the ground. I figure if my legs were a bit better I'd be able to pull it.

Anyway, by stopping them my other lifts definitely got better. I can do 7 plates on T-bar rows for about 6x with so-so form. 6plates for 10 strict. 315 for 8 bent over rows.

So yesterday I think to myself I really need to start doing DL's again. So I do them, after not having done them for 6 months and I pull 405 8x no problem and then pull 455lbs. I could've done 475 but wanted to walk the next day.

So my question is - why is it I used to put forth so much effort into DL's to get past 500 and couldn't and then I take 6 months off and I'm still right where I was before. <frustrating>

 

[DADAWG]

bro in my opinion your dl ability doesnt fade away anyway near as fast as say bench strength , my son had the very same outcome as you he had been competing at powerlifting for a few years but kind of got burned out [ which means he had girls on the brain ] i think the first time he pulled 500 he was 15 sorry bro but hes a dl machine but if it makes you feel any better he cant bench for shit , anyway he took 6 months off from serious lifting just going to the gym 1-2 times a week to hit arms , bench etc. . my work out partner was riding his ass pretty hard in the gym a while back about his pretty boy workout he was just messin with him but the boy took it as a challenge and after warming up he pulled 475 raw he didnt even have his belt with him . i wouldnt let him go higher without a belt but he had at least a little more in him

 

[mvmaxx]

But now how do I get it to pull over 500lbs? BTW, all the lifts were raw, no straps, no belt. Just my trusty chalk.

I was thinking of doing rack pulls with 500 or 550 and then also doing DL's with 400lbs on a small platform so that the weight goes down a few extra inches and helps build up the lower portion of the lift.

 

[jcp2]

pullthroughs, good mornigns, alot of hanstring work. That is what helped me with my deads. You have to find your weak point and work on it. You probably should try finding a weight and doing it for sets of three, and then increasing it by 5 or 10lbs every week, the incremental increases will push your max up over time. Much easier than just going 405, 455,495 and so on.

 

[mvmaxx]

What are pullthroughs?

 

[jcp2]

http://asp.elitefts.com/qa/default.asp?qid=4119&tid=51

 

[Trevdog]

Deadlifts are weird for me too. I didn't do them at all until 2 years ago due to a low back defect/injury. Once I started them my back started feeling better - go figure.

I'm not as big or nearly as strong on you on those other lifts but I did deadlift 500 several months ago with straps. I had done 8 with 405 before that. For whatever reason I just had decent power there.

I took some time off deadlifting when I was in the fire academy. The last two times I have loaded 405 on, I've strained something and couldn't train legs that week, hobbling and stuff.

 

[mvmaxx]

Trev - I think, no I know, your legs are stronger than mine. I figure that's the reason I couldn't/can't pull the 505lbs. I'm working on it so we'll see what happens.

My lower back has always been strong. Before juicing I could stiff legged deadlift 315 for reps while not even being able to fully squat that.

 

[DADAWG]

another trick is to place the bar on the hooks in the squatrack just a little below lockout high for deadlift , do your regular deadlift but instead of starting at the bottom your starting at the top which preloads the muscles and allows you to dl just a little more weight , this will allow you to accustom yourself to lifting that weigh for your next conventional dl maxx out

 

[Trevdog]

Trev - I think, no I know, your legs are stronger than mine. I figure that's the reason I couldn't/can't pull the 505lbs. I'm working on it so we'll see what happens.

My lower back has always been strong. Before juicing I could stiff legged deadlift 315 for reps while not even being able to fully squat that.

I think I could do that, but my max squat is 385 and I haven't had more than 315 on the bar for a while, my legs aren't very strong.

 

[crazymike]

Mvmaxx- bro, honestly I would say it is in your head. Seriously. If you can pull 405 for 10 full reps, then you should definitely be able to pull 500+ for a few reps. I think it is a mental block.

A while back I was DL 405 for only a couple reps, but i could still get 500+ for 1 solid rep. Now I am up to 405 for 10, so i am sure I can hit over 550. Maybe even 600 for one if I really tried to max out.


I really think you just need to psych yourself up, and lift the fucking weight!!

 

[mvmaxx]

I think I could do that, but my max squat is 385 and I haven't had more than 315 on the bar for a while, my legs aren't very strong.

My long lost twin brother.

LOL

 

[mvmaxx]

Mvmaxx- bro, honestly I would say it is in your head. Seriously. If you can pull 405 for 10 full reps, then you should definitely be able to pull 500+ for a few reps. I think it is a mental block.

A while back I was DL 405 for only a couple reps, but i could still get 500+ for 1 solid rep. Now I am up to 405 for 10, so i am sure I can hit over 550. Maybe even 600 for one if I really tried to max out.


I really think you just need to psych yourself up, and lift the fucking weight!!

hmmmm I dunno about that. I tried pulling it with all my might and could only manage about an inch or two off the ground. I tried pulling for a bout 3-4 seconds, seemed like 3-4 MINUTES to no avail.

I think I'm just going to try the rack pulls like DADAWG said with 505 or 550 and then do some DL's with 405 on a platform to get lower. Maybe some chains and then I'll try it again in a few weeks KNOWING I'll be able to pull it.

Funny how 505 was a lifelong goal. Now 600 will be. LOL

 

[slobberknocker]

good mornings

And don't do too much volume. Volume kills strength.

 

[house1]

And don't do too much volume. Volume kills strength

so fucking true

 

[Rj*]

our low back is your weak point.\
try doing deads off 3inches of mats if possible

 

[mvmaxx]

Well, I did rack pulls today with 5 plates for 5 and then got up to 545 and did that twice with no straps, just chalk. Some of the small blood vessels burst in my virgin fingers. LOL I felt good about being able to pull 545 w/o straps though. I didn't think that was possible for me. I still need to get that belt though.

 

[Trevdog]

Uh, yeah! I wouldn't pull over 315 without using a belt, but I do have a bad low back.

 

[slobberknocker]

Uh, yeah! I wouldn't pull over 315 without using a belt, but I do have a bad low back.

I actually think the belt is what causes a lot of injuries. If you train without it, you'll build your own belt by strengthening your core stabilizer muscles.


My best is 735 without a belt. Never had an injury.

 

[Trevdog]

I hear what you're saying bro, but you wouldn't be saying it if you had my back.

As far as others go, a 4 time national champion powerlifter is a buddy of mine. He has never lost a contest, he is strong as shit, has more than 250 wins. He belts up at low weights and wraps his knees in the 300s on squats.

He also has 4 ruptured discs in his back, so maybe that's why he is so cautious.

I don't want to overuse the belt for the reason you mentioned - I want to strengthen my back. However, I have to go with my gut feelings and prevent injuries too.