Dead lift help please?

[FELLA]

Hello

I've been doing deadlifts regularly (try for twice a week) for approx. 4 months now with some nice gains, I've currently reached a plateau at 140 KG (actual weight, not including the weight of the bar, I don't know if you are supposed to. ...?) which is just over 300 pounds.

Any suggestions on what I should do to improve? My aim is to hit the 400 pound mark
What assistance excercises would help?

Would squatting help? I do them now and then but not regular, same with bench press as I don't have a spotter so I do it rarely and not to my heaviest.

I'm 5' 6" approx 170 pounds if that helps, mainly into MMA (Muay Thai & no-gi BJJ).

Thanks

 

[SteveX]

you do add the bar (it weigh 45 pounds or about 20kg). So it is more like 156kg.

Are you having trouble holding onto a heavier weight or are you having trouble just getting the weight up.

If you can't hold onto then you could try working your forearms/grip strength and you could try using straps so you take the grip out of it (I recommend the first option as grip is very important in overall strength).

 

[krellik]

Yes you should include the bar which should make it into a 160kg lift instead...

And since I ironically am lazy at my deadlift for the second and ironically have a personal max of 155kg I shut the fuck up with the advice part, but this link is good:

http://www.elitefts.com/documents/supplemental_exercises.htm

Which goes about suplemental excersices for different parts of the deadlift...
Also naturally there are killer links in the stickies if you havent already read them..
And griptraining is whery good to...

Good luck!

 

[Mr.Totality]

do it on a smith machine and only go down to a certain point. The reason beingyou will be able to do more wait on the half reps to get your body accustomed to it. Trust me, it is like a force rep

 

[krellik]

do it on a smith machine and only go down to a certain point. The reason beingyou will be able to do more wait on the half reps to get your body accustomed to it. Trust me, it is like a force rep

Soon we need to start throwing stones or some shit at you fucker...:icon_chee

-Dont listen to that shit- ...

 

[Lard-ass]

do it on a smith machine and only go down to a certain point. The reason beingyou will be able to do more wait on the half reps to get your body accustomed to it. Trust me, it is like a force rep

I believe you meant rackpulls.
No need to get smithmachine involved.

 

[Sean S]

do it on a smith machine and only go down to a certain point. The reason beingyou will be able to do more wait on the half reps to get your body accustomed to it. Trust me, it is like a force rep

Or you can be a man and rack pull.

 

[FELLA]

I think the main part probably is my grip, I'd like to avoid straps as I would also like to improve my grip strength (I've read a lot of articles, just need to get my lazy ass into it), I have very small hands (not quite Jeremy Beadle) which doesn't really help, apart from making my cock feel bigger

I've got a chin-up bar, gonna try doing some towels pull ups and maybe some plate curls/pincing ...

Would weighted hyper extensions and goodmornings help ...?

 

[Urban]

Would weighted hyper extensions and goodmornings help ...?

They might, but I think the best thing you can do for your deadlift is deadlift. What kind of rep scheme are you using right now, how often do you max, and why are you deadlifting twice a week?

 

[FELLA]

Basically I do 2 warm up sets 5 reps just to get everything moving right, then do 3 set's of 2 reps increasing the weight by 5 kilos each time. However now I'm reaching my plateau I'm just doing singles on the 3 set's.

Should I not be deadlifting twice a week? Monday and Friday. I'm not that clued up on strength and power (I've gotten most of my knowledge from these forums), I'm mainly into my MMA but a little extra strength always helps and I'm pretty set on hitting the 400 pound mark, which I'm not that far off if I include the weight of the bar

Sometimes I'll only do DL once a week as often I rip my hands to shreds, following advice from here not to wear pussy gloves or straps

 

[TheIronBull]

Yea I would add some rackpulls and good mornings into your regime.

 

[MomarSzyslak]

Have you tried doing some sumo stance dead lifts....using this wider stance targets your hips more. I personally always do them this way because I have short arms and long legs which doesn't allow me to get my hips as low as I would want when doing normal deadlifts so by spreading my legs out, I can get lower. Try doing these for a week or two and then come back to normal dls...u should see an improvement.

Also, are you concentrating on form because 300+ pounds is pretty heavy and most people i know do deadlifts completely wrong (raising hips up almost immediately and then using their backs which are usually completely curved). I care more about my form than the amount of weight I put up so I will never go to a weight that breaks my form. If you are doing them incorrectly, you will be targeting the wrong muscles and this might be a reason why you are hitting a plateau...plus its really dangerous to do them wrong w/ that much weight.

 

[bandalei]

Try increasing the number of reps on the working sets to round 4-6.

 

[NeoOsiris]

do it on a smith machine and only go down to a certain point. The reason beingyou will be able to do more wait on the half reps to get your body accustomed to it. Trust me, it is like a force rep

who the hell uses a smith. like honestly. are you dumb? free weights is the best way to go, smith makes everything easier so it doesnt matter if you do more weights and ontop of that it hardly works stabilizers if not at all. oh did i say its totally stupid as well. disregard this post please.:icon_chee

 

[fat_wilhelm]

Shirley machine, please. Otherwise, K.W. is gonna come in here and mess your shit up.

 

[Lusst]

I like to take a week off from that lift, and upon return, change up the set/rep scheme for a couple sessions. Of course, I only DL once a week, so the fatigue takes a while to set in on me.

 

[slammedmind]

If your looking to increase the total on your deadlift try including some other compound movements into your training and back off on the deadlifting twice a week, in my opinion this is the main reason that youve plateaud. If you include some clean and jerk, along with squats and some core training your strength will greatly increase, but only go heavy 1 week every month if your a beginner training wise.

 

[Deleted member 56619]

Well im a weak pos but from what ive read here maybe you should take a couple weeks off to give your body time to recover. Deadlifting twice a week is a lot of wear and stress on your body.