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Posted by: Diablo1990

I am pretty sure I have a plateau in my deadlifts and squats. I just added in power cleans which I have never did before to try and break this. I do about 5 sets of deadlifts, 3-4 sets of squats and today I threw in 2 sets of power cleans this isn't my whole leg workout this is just main part. I also do calf raises and shin raises. My deadlift has been stuck at 250 x 5 for almost a month now which isn't normal. Do you think throwing in power cleans will help or what?

This is around what my diet looks like

http://fitday.com/webfit/publicjourn...Month=5&Day=21

don't mind the fish jawnskis they are like fish fillets or something. I am cutting a little and lost 12lbs so far from 186lbs to 174lbs. I do no cardio I just changed my diet and I still have been going up in weight on my lifts but all the sudden it stopped.

Posted by: Bakerboy

That depends on what part of your lift is the weakest- is it your grip or something else.
You could always try lowering the weight on your deads and up your reps to 8
You could do this with DB to see which is your weaker side.
With higher reps you will be holding the weight for longer which will help you as you bump up the weight. You could also throw in some farmer walks to help with your grip and forearm strength.
I do power cleans and I think they have helped with my deadlifting. Cleans may help you build explosive power but I think varying your rep range will help you more.

Posted by: TJ Cline

When was the last time you took 2 weeks off?

Posted by: Diablo1990

I already varied it and made my rep range higher with the 5 but you think if I don't come near fatigue and maybe lower the weight to 220 and do 8 reps and not go any higher for awhile it would be better?? Like keep doing 8 reps while increasing weight every week. My grip is alright I guess when I come off from doing deadlifts it takes awhile to uncurl my fingers

Posted by: Diablo1990

I never take 2 weeks off I take 1 week off every 4 months and I havent took one off yet

Posted by: shiznit2169

Quote:

Originally Posted by Diablo1990

I never take 2 weeks off I take 1 week off every 4 months and I havent took one off yet

Every 4 months?

Take a week off every 8-12 weeks

Posted by: Diablo1990

Yea I didn't do it yet I guess after this friday I will do it

Posted by: CowPimp

What is your weak point in the deadlift?

Posted by: Diablo1990

I don't really think I have a weak point it's just lifting more weight I hit a wall but fi I had to say I would think getting it off the ground.

Posted by: CowPimp

Quote:

Originally Posted by Diablo1990

I don't really think I have a weak point it's just lifting more weight I hit a wall but fi I had to say I would think getting it off the ground.

You should perhaps try some deadlifts off a small platform; even standing on a 45 pound plate turned upside down is enough. Also, if you have been going balls to the wall at 5 reps for a while you might want to back off for a little bit and work your way back up. Isometrics are another good option.

Posted by: TJ Cline

Quote:

Originally Posted by Diablo1990

I never take 2 weeks off I take 1 week off every 4 months and I havent took one off yet

I'm not a big Arthur Jones fan but I respect him and he said take 10-14 days off every 4 months or so......now you could also de-load one week a month or just take a week off every 8-12 weeks like shiznit2169 suggested.

Also mix up the reps....too many guys stay at 3-6 reps all the time and that is not good

Posted by: Diablo1990

So for now should I lower the weight to something I can only do around 8 reps max?

Posted by: CowPimp

Quote:

Originally Posted by Diablo1990

So for now should I lower the weight to something I can only do around 8 reps max?

That's one option. Just build back up afterward and see what happens.

Posted by: Seanp156

I take a week off, or at least go real easy every 5-8 weeks. Also, I generally try to vary my program fairly drastically every 8 weeks.

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