Deadlift Stalling

I've got a question and I'm hoping NM0ney to answer this as usual.

I've stalled again on deadlifts after decreasing all my lifts and working them back up. My bench and squat are both going fine. OH Press is stalled again....but I expect it as it involves much smaller muscle groups so progress is slow....

My deadlifts are stuck at 110kg again. The previous week I did it, it was ok but this week was stuffed. I'm not sure if it was cos I had less sleep, so maybe I should try 110kg again this week? Anyway, do you think it could be because I'm not intaking enough food and that maybe I need to actually gain more weight to be able to lift more? I haven't increased it for ages because I can be stuffed, and especially since I have my final year, final semester exams atm, I'm not really caring about it atm. I've maintained my weight for some time now, though I'm still managing to increase bench and squat, although I have to wait another 2-3 weeks on bench to accurately determine my progress.

Anway, these are my stats:

weight/height: 64kg, 5'8
deadlift: 110kg for 5reps
squats: 80kg for 5reps
oh press: 30kg for 5reps
bench press: 50kg for 5x5
chinups: 10reps

i take it that you tried 110kg for 5 reps and didnt manage the full 5? mix it up a little. up the weight and aim for three reps. a good (but hard) deadlift program is working at 85% of your maximum, eight sets of three reps. 110kg may be 85%ish your max, so change the routine as per what i just said.
its hard work, and based primarily on power. im a good deadlifter though and it has worked well for me.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

I've maintained my weight for some time now

Well it seems to me like its as simple as not eating enough. Hows your pre workout nutrition also?

I doubt its the sleep, stress can play a factor but I think the culprit here is your diet. However, Lee did make a good suggestion as far as adjusting your routine goes. Mixing it up can net some great results when you stall.

I would wait and try for 110 again next week, but if thats a no go, you can do a few other things. Keep progressing every week still, but just do as many reps as you can at that weight. For example lets say you bump the weight up to 115kg, but can only do it 3 times. then bump the weight up some more and aim for 3 until you get to a weight where you can only do it twice, etc... all the way to one rep's.

You can change the exercise to heavy rack pulls. This would be a good change of pace for you, and allow you to get used to using much heavier weight. Use rack pulls at the normal 1x5 ramping scheme.

I would probably a dvise you to try this first though. Up your intake a little bit every day. Pre workout, eat a big meal something at least 500 cals 45-1 hr before. See if that helps your energy in the gym, you could even get some caffeine in you too, but I would hold off on that. Adjust the rest of your day to compensate for the pre-W/O meal, or if you want to listen and increase your calories a bit adjust less.

Keep us posted on how it goes!

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Right now I'm DLing 425 lbs. for 5 reps.  I have no more plates at home to increase the weight, so I've doing different things to keep it challenging.  I'll try to see how many reps I can get with good form without taking any rest between reps.  So far it's 6.  Other than that I'll DL from a 3-inch high platform, increasing the range of motion.  I'll add a piece of plywood each time I can get the 5 reps with no rest, increasing the range of motion further.  Sometimes I'll do half the weight and see how many reps I can get in.  Deadlfit for time, etc.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

rest or try rack deadlifts

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

I did manage to get 5 reps but it was with horrible form.

Anyway in terms of my nutrition, I have around 500-600 calories each meal, 5x a day, but I suspect this could be slightly less though because my fat intake isn't alot. My pre-workout is actually my meal 1hr prior. During my workout, I take 10grams of protein+10grams of glucose and after workout, I take about 15grams of protein+20grams of glucose.

I guess I'll start increasing my food intake, but at the moment I seem to have no motivation to eat more than what I am atm.

I probably don't think I'll be doing deadlifts in the single, double or triple range. I don't think I could pull with at least decent form at that weight.

Anyway thanks guys

The other thing I want to mention is about my condition, Crohn's disease. I tend to have alot of diarrhea each day, and I do believe it contributes to my gains in terms of muscle? When I do INCREASE my food intake, I don't seem to make much gains in terms of muscle or if any, but I do put on fat.. 

so your already getting 2500-3000?

It would help to know because 500 is a big difference. Whats your maintenance level at?

Sounds like your pre is fine, try eating within 45-30 mins and see how you feel though, might make a tiny difference in your energy levels.

I would lower your protein/glucose during your workout. It helps to sip on something, but you want it to be very dilute. I cant remember the exact numbers though, try running a search or Asking Dan =/ Post workout I would recommend you take in more, around 35-40g's of protein and 50g's glucose. Try that and see how it goes. Also instead of drinking the protein all at once try drinking it over 15-20 minutes after your workout to keep the protein constantly coming in.

dont question it, just do it...haha

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I am definitely taking somewhere between 2500-3000 calories. I do measure my food, but I'm not sure how much fat's I take in, simply because I just take a handful nuts and eat them for each meal. I'd have to find out next time.

You probably wouldn't believe it but when I first stated training a few years ago, I was at my "normal weight" of 47kg (103lbs) at 5'8 and now I'm 64kg (140lbs) at 5'8 =)...

Anyway, I have reduced my protein/glucose signficantly. A few months back, I was taking about 10grams protein/25 grams of glucose during, and about 30grams of protein/40grams of glucose, but then when I started to cut, and then stopped cutting, I have ever since kept my intake quite low.

I think I do follow the during/post workout nutrition done by Dan, but I'd have to have a look at it again. But thanks again for the reply. I better get back to doing my uni work. Got heaps to do, ahh...

Nutrition and calories is a good guess. When a lift is stalling it's usually a good sign more calories need to be met.

I would focus right now on power cleans, they're good for bringing up a stalling deadlift. So are squats, good mornings, and glute ham raises. Pay close attention to your accessory work.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Creation


rest or try rack deadlifts

this is good to do as well.  other than rack pulls, you can do hang pulls.  look up some more assistant lifts for the dead.  there are sooo many trust me. try zercher deadlifts, they are "fun".  elevated deads with a snatch grip.  try a sumo stance.
 
Dude, trust me there are so many assistance lifts to get you past your stalling. 
Also what Nm0ny and MVP have said about diet. 

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Thanks everyone. I had my workout on Monday, and my bench performance wasn't as good as last week. Last week I was able to do 5,5,5,4,4 reps and this wk I only got 5,5,5,3,2. Anyway I think either I'm overreaching, or I suspect this is the main culprit, I've been having bad diarheaa these last two weeks with stomach aches, although today it somehow magically got better. Though I'm feeling quite tired, and I had to sleep 1hour this arvo.

Tomorrow I'll be deadlifting, but I think I'm gonna go slightly lighter with it. After this week, I'm deciding to take a full week off. I think I really need the week off and plus I have exams coming up late next wk +.....

After my break, I'll start back up 100kg again, and see how it goes. If I get stuck, I might try alternating btw deadlifts and some other assistance exercise btw the weeks.

BTW, I don't understand the logic behind rack pull deadlifts. The struggle is usually from the ground, so wouldn't it better to train with possible halting deadlifts instead?

vdk_au


BTW, I don't understand the logic behind rack pull deadlifts. The struggle is usually from the ground, so wouldn't it better to train with possible halting deadlifts instead?

I had wondered the same thing at first because I was getting the same advice from well experienced lifters.  But you are still starting from a fixed position with a rack pull, and with a rack pull you most likely can handle higher weight, thus putting more stress on your CNS, and it tends to translate really well to the floor, unless they are abnormally high rack pulls, but keep it under the knees a couple inches at least.

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vdk_au


BTW, I don't understand the logic behind rack pull deadlifts. The struggle is usually from the ground, so wouldn't it better to train with possible halting deadlifts instead?

I had wondered the same thing at first because I was getting the same advice from well experienced lifters.  But you are still starting from a fixed position with a rack pull, and with a rack pull you most likely can handle higher weight, thus putting more stress on your CNS, and it tends to translate really well to the floor, unless they are abnormally high rack pulls, but keep it under the knees a couple inches at least.

what seo said of course, and i've seen people fail after about 6 inches off the ground on a heavy pull.  this could mean many things, but what they do is train more in their top half of the pull which is a rack pull.  same concept is with bands/chains.  there is more stress in top/bottom portion of squat/bench/dead while using bands normally or reverse.  what it comes down to is its an aid in helping you complete the lift in a whole.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.