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Helpful ReplyIncreasing Deadlift

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Tartan Man
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2011/03/22 11:18:44 (permalink)

Increasing Deadlift

Looking for a little help as i think my deadlift is a little below par when it comes to my other lifts.
I currently use a 3 day split full body routine as posted by CK many times
Deadlift is 120kg for 4 sets x 6
My Bench is 97kg for 4 sets x 6
My Squat is 110kg for 4 sets x 6
(i'll not bore you with my other lifts lol)
 
I see on here most peoples deadlift is significantly higher than their bench and squat and im just wondering how i could increase my Deadlift weight to a respectable weight to equal the decent amount i lift on my other compounds?

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
#1
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Calza
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Re:Increasing Deadlift 2011/03/22 12:20:51 (permalink)
If anything it seems your bench is higher than average comparitivley!
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 12:29:17 (permalink)
Ive only recently been able to bench that amount, was stuck around 85-90kg for a while.  And im sure i can squat more than i state above but i dont over push myself when squatting but i feel like i struggle more on deadlifting

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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CitizenKane
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Re:Increasing Deadlift 2011/03/22 12:31:10 (permalink)
Could be any number of things, and it doesn't necessarily mean you're doing anything 'wrong' per se just because your deadlift is disproportionately weak. Some people are just better at some lifts than others. Take a look at jack5r's journal, lifting absolutely massive numbers for his weight, yet his squat and his deadlift are exactly the same, and it's not a technique thing because he knows his stuff and has tried to address his deadlift for a very long time to no avail, and he is also very strong at other pulls like cleans and snatches. He's just not, it would appear, naturally built to have a big deadlift.
 
Conversely, my squat was always my Achilles' heel. For quite a while I was actually benching more than I was squatting (and my bench wasn't amazingly strong!). I alleviated the problem by just prioritising my squat, doing it twice a week, squatting from a box, changing my stance, changing my bar position, etc etc. Just basically working on it a lot.
 
It could be a technique thing with your pull, like it was with my squat, or it could just be that you are not genetically predisposed to being able to deadlift huge amounts without much effort the way some people can. If you think it's the former, then I'd suggest just get reading loads about DL technique and watching vids etc and generally trying to improve your technique. But you may find it's nothing to do with this at all!

"Be adequate"
 
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CitizenKane
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Re:Increasing Deadlift 2011/03/22 12:32:38 (permalink)
On the other hand it could be something really obvious, for example: do you use chalk?

"Be adequate"
 
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 12:35:29 (permalink)
CitizenKane

On the other hand it could be something really obvious, for example: do you use chalk?


No i dont use chalk, should i?  Does it make much of a difference?

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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CitizenKane
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Re:Increasing Deadlift 2011/03/22 12:40:35 (permalink)☄ Helpful
Haha, ok it was something glaringly obvious then.
 
It will make a huge difference!

"Be adequate"
 
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 12:50:32 (permalink)
CitizenKane

Haha, ok it was something glaringly obvious then.

It will make a huge difference!


Ok this makes me feel stupid i also do my deadlift with my weight gloves on.
 
I take it i need to lose the gloves and chalk up
 
What kind of chalk would i use??  Any obvious places to buy it?
 
Never seen anyone train with chalk before at my gym but then again, i train at a David Lloyd

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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theITman
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Re:Increasing Deadlift 2011/03/22 12:52:23 (permalink)
take the gloves of you tart....use chalk :D
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 12:58:01 (permalink)
theITman

take the gloves of you tart....use chalk :D


i deserve that

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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Bollard
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Re:Increasing Deadlift 2011/03/22 13:01:35 (permalink)
Chalk itself only improves grip, but when grip improves lots of extraneous movement stops, meaning a cleaner lift.
 
Taking out unnecessary movement is a major part of skill development, and as with all movements, deadlifting has a skill element.
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theITman
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Re:Increasing Deadlift 2011/03/22 13:03:50 (permalink)
can you take a vid of you deadlifting mate? maybe we can see somthing...sounds like there isnt really a problem. My DL is very strong compared with my other lifts...just the way it is sometimes!
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 13:07:12 (permalink)
Bollard

Chalk itself only improves grip, but when grip improves lots of extraneous movement stops, meaning a cleaner lift.


I tend to feel that i am losing my grip (now that ive posted this and im getting sound advice) and as that happens i can feel myself starting to arch forward to compensate and thats when i stop the lift
Cheers for the input

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 13:12:12 (permalink)
theITman

can you take a vid of you deadlifting mate? maybe we can see somthing...sounds like there isnt really a problem. My DL is very strong compared with my other lifts...just the way it is sometimes!


I would be worried on my vid i got grilled for poor performance
 
I think my technique is ok as ive had my brother check my form.
 
One thing i get badly is ripped skin on my shins from pulling the bar up because i wear shorts, will have to invest in some full length bottoms for deadlifting. Bled a few time coz of this

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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theITman
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Re:Increasing Deadlift 2011/03/22 13:20:06 (permalink)
Tartan Man

theITman

can you take a vid of you deadlifting mate? maybe we can see somthing...sounds like there isnt really a problem. My DL is very strong compared with my other lifts...just the way it is sometimes!


I would be worried on my vid i got grilled for poor performance

I think my technique is ok as ive had my brother check my form.

One thing i get badly is ripped skin on my shins from pulling the bar up because i wear shorts, will have to invest in some full length bottoms for deadlifting. Bled a few time coz of this

 
LOL gloves and full length trousers...are you sure you want to be in the gym
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CitizenKane
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Re:Increasing Deadlift 2011/03/22 13:24:55 (permalink)
If your shins are bleeding then that's a sign you're doing things right, at least partly, because one of the biggest mistakes you see people making is trying to heave the bar up while it is floating a few inches in front of their body. But this doesn't necessarily mean your technique is perfect, because you could still be doing the other biggest mistake you see people making, which is effectively trying to heave the bar up romanian style, ie. their hips drive upward much sooner than their chest/shoulders, so that the lift becomes split into two parts, the second of which you find yourself with straight legs trying to SLDL the bar up. So make sure you're not doing this.
 
If bleeding shins is an issue though I would opt for knee length rugby socks rather than trousers!

"Be adequate"
 
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 13:59:28 (permalink)
CitizenKane

If your shins are bleeding then that's a sign you're doing things right, at least partly, because one of the biggest mistakes you see people making is trying to heave the bar up while it is floating a few inches in front of their body. But this doesn't necessarily mean your technique is perfect, because you could still be doing the other biggest mistake you see people making, which is effectively trying to heave the bar up romanian style, ie. their hips drive upward much sooner than their chest/shoulders, so that the lift becomes split into two parts, the second of which you find yourself with straight legs trying to SLDL the bar up. So make sure you're not doing this.

If bleeding shins is an issue though I would opt for knee length rugby socks rather than trousers!


Pretty sure i dont SLDL when im deadlifting.
Just need to buy some chalk and rugby socks now

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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iaink
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Re:Increasing Deadlift 2011/03/22 14:20:16 (permalink)
What is your squat depth like? Is you bench full range? Do you bounce hard of the chest.
 
Relative differences in tech may skew you strength in the different lifts.
 
Check out any youtube vids of Rippetoe teaching basic deadlift set up. Pretty easy and usefull starting point.
 
Hows you training plan? Is it full of chest and upper body stuff yet only a few decent barbell lifts. Or to put it another way whats your pressing volume compared to squat and deadlift volume?
 
Not to unsual to have people do lots more pressing volume compared to decent lower body barbell lifts. So they'll do 3 sets of squats and deadlifts but then do 3 sets of bench, 3 of incline bench, 3 sets of shoulder press, 3 sets pf flyes etc etc. This is also compounded by the fact that generally speaking assistance work  for upper body help bench strength better than the oft used machine leg movements help squats and deadlifts. So doing dumbell, OH pressing and chins will, help improve your bench better than leg pressing and leg curls will help your squat and deadlift.
 
This may not apply to the OP but the above is often why peoples benches are proportionally better than squat and deadlift.. even when they train them. 
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CitizenKane
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Re:Increasing Deadlift 2011/03/22 14:27:57 (permalink)
^Great post!
 
Actually I was going to ask about your squat depth as well but I forgot. IME any time somebody has a disproportionately weak deadlift compared to squat, more often than not this is because they are not squatting deep enough, so it's not a case that their deadlift is weak but that their perceived squat is too heavy. Don't take offence to this observation btw, it's just a legitimate inquiry.
 
And the same goes for Benching, are you using a full ROM and making sure you're not bouncing your reps, etc?
 
The thing about the big three lifts is that the deadlift is the only one where range of motion is not contentious, you simply pick a weight up off the floor and stand up and that's that. So without actually seeing you lift, your deadlift is the only lift that we all know for a fact you are using a full range of motion with. Whereas with squatting and benching there is always the possibility that you are not using a full ROM, even if this isn't your intention, so this could also account for relative disproportion between your lifts. So if your deadlift is weaker than everything else proprotionately speaking, and we have established that the deadlift is the only lift of the three that you can't cut corners with in terms of ROM, then as a matter of deductive logic is it not a great possibility you're not actually stronger with your other lifts, but that you may in fact be cutting corners with ROM?
post edited by CitizenKane - 2011/03/22 14:33:07

"Be adequate"
 
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Tartan Man
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Re:Increasing Deadlift 2011/03/22 15:38:36 (permalink)
iaink

What is your squat depth like? Is you bench full range? Do you bounce hard of the chest.

Relative differences in tech may skew you strength in the different lifts.

Check out any youtube vids of Rippetoe teaching basic deadlift set up. Pretty easy and usefull starting point.

Hows you training plan? Is it full of chest and upper body stuff yet only a few decent barbell lifts. Or to put it another way whats your pressing volume compared to squat and deadlift volume?

Not to unsual to have people do lots more pressing volume compared to decent lower body barbell lifts. So they'll do 3 sets of squats and deadlifts but then do 3 sets of bench, 3 of incline bench, 3 sets of shoulder press, 3 sets pf flyes etc etc. This is also compounded by the fact that generally speaking assistance work  for upper body help bench strength better than the oft used machine leg movements help squats and deadlifts. So doing dumbell, OH pressing and chins will, help improve your bench better than leg pressing and leg curls will help your squat and deadlift.

This may not apply to the OP but the above is often why peoples benches are proportionally better than squat and deadlift.. even when they train them. 

 
My squat depth, is not quite ass to grass but i go below my legs being parallel to the floor
As with my bench, i try to make sure the barbell touches my chest but i dont bounce it off my chest
 
I'll need to go onto youtube and watch the videos just to make sure my form is spot on
My current routine is
Monday
Squat
Bench Press
Barbell / Dumbell Rows
 
Wednesday
Deadlift
Shoulder press
Chins / Pullups
 
Friday
Squat
Dips / Incline Bench
Power Cleans
 
Been on this programme for about 10 weeks now and made significant gains on all exercises since starting this routine

Insanity: doing the same thing over and over again and expecting different results (Albert Einstein) 
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