Thread: Deadlift decreasing?

Originally Posted by TampaSRT

I have been working my way back up in lbs since hernia surgery last year. 2 weeks ago I pulled 475 for one rep and felt good. Last week I could only pull 455 for one and this week I couldn't get 455all the way up.

TampaSRT,

Overtraining

You have overtrained your deadlift.

Originally Posted by TampaSRT

Is pulling once a week to much or should I lower the weight for reps for a few weeks and work my way back up?

Lower Back Deadlift Training

The lower back is quickly and easily overtrained. It needs more time for recovery.

Deadlift Frequency

Deadlifting once every 7-14 days usually allows for recovery.

Originally Posted by TampaSRT

Is pulling once a week to much or should I lower the weight for reps for a few weeks and work my way back up?

New Deadlift Periodization Training Cycle

Yes, you need to lower the weight to something fairly light and work your way back up.

You need to drop you deadlift weight down to around 380 lbs. This will allow your lower back to recover.

Originally Posted by TampaSRT

I was making steady progress and now I seem to be going backwards.

That is because you have overtrained you lower back.

Kenny Croxdale

Yep, I think I know my own answer. Sometimes you have to type it out and hear it from someone else before you listen to yourself

yup
pretty much when ever something goes down be it pump or energy or mental willingness whatever you are working yourself too hard

Take a week off...

Originally Posted by zoco

Take a week off...

zoco,

Taking a week off will help.

However, I am a proponent of "Active Recovery". That meaning preform some activity that is light and easy.

"Active Recovery" appears to be a more effecive method in muscle restoration than doing nothing. Increasing blood flow to the muscles promotes recovery.

To some extend that is what Periodization Training is about. You back off, preforming the lift with a much lower training load. Then you progressively increase the load.

Kenny Croxdale

If you're having trouble recovering from deadlifts just don't max out on them every week. Every few months is fine, do speed pulls or stiff legs, or even good mornings for lower back training and leave deadlifts for testing.

This is the conclusion i'm coming to as my deadlift gets heavier and heavier. Its fine when you're only pulling 200-300lbs but once you're pushing 400/500 the body just can't take that CNS rape i don't think.

Originally Posted by Gazhole

If you're having trouble recovering from deadlifts just don't max out on them every week. Every few months is fine, do speed pulls or stiff legs, or even good mornings for lower back training and leave deadlifts for testing.

This is the conclusion i'm coming to as my deadlift gets heavier and heavier. Its fine when you're only pulling 200-300lbs but once you're pushing 400/500 the body just can't take that CNS rape i don't think.

This^^^^


I would also look into some "weighted" Glute-Ham & Back raises. These will help aid in your lock-in strength.

Originally Posted by Gazhole

If you're having trouble recovering from deadlifts just don't max out on them every week. Every few months is fine, do speed pulls or stiff legs, or even good mornings for lower back training and leave deadlifts for testing.

This is the conclusion i'm coming to as my deadlift gets heavier and heavier. Its fine when you're only pulling 200-300lbs but once you're pushing 400/500 the body just can't take that CNS rape i don't think.

I think that is my issue, I have been maxing weekly. I think I will just skip them all together next time around and see how that goes. Also, I have been doing good mornings, maybe I should eliminate them as my lower back might be getting over trained. Deadlifts are like crack (not that I do crack), I can't seem to stop them!

Originally Posted by Flathead

This^^^^


I would also look into some "weighted" Glute-Ham & Back raises. These will help aid in your lock-in strength.

Good call on the GHRs. If you have any way to rig these up do them, they're horrifically hard but they work a treat.

I think SLDL and GHR with some ham iso work would train the fuck out of your posterior chain without the CNS burnout associated with heavy deads.

Throw in cleans or speed deads on another day and boom. PR in 3 months.

I think Gaz and Flathead are right on the money. I don't think once a week is too often to deadlift. I think it is more about how you are training than how often.

Sounds like you need to take a couple weeks off to allow your body to fully recover then come back ready for chaos!

Originally Posted by MDR

I think Gaz and Flathead are right on the money. I don't think once a week is too often to deadlift. I think it is more about how you are training than how often.

So you agree that you can deadlift once weekly, but don't MAX IT OUT every week ?

Originally Posted by chronicelite

So you agree that you can deadlift once weekly, but don't MAX IT OUT every week ?

Exactly. I think frequent maxes on anything is counter-productive. I trained for years as a powerlifter, and maxes were always a special occasion. Pulling or squatting a given weight a given number of times for the first time was far more common. A couple of max days every training cycle is plenty, IMHO.

Deads are about as CNS heavy as you can get...with squats. Maxing once a month would be too much in my book. Imagine that with some squat work and everything else. Too much. So I second and third and tenth the notion of more recovery.

Did my deads tonight, but instead of maxing I went with 315 for 3 sets of 12. Wow, that was a nice change up. Tore my ass up!