Improving deads

[sdfsadf1233]

sup guys. I haven't been on gaia in like 5 years, but /fit/ is full of nothing but feels and tfw no gf so I have come back here.

anyways, I am stuck on deads brahs my current dead routine consists of

3x8 @ 335
1x5 @385
1x3 @405

I've been stuck at this hurdle for about 6 weeks now, I've been eating at a 500 caloric surplus and making sure to get my 200g of protein a day as I currently weigh about 205 and am 6'1

My form is solid, I'm just afraid I've hit my genetic ceiling.

is it time to start juicing?

plsrespond

[F u j i b e r r y]

- When was the last time you deloaded?
- Have you tried upping your carbs on the days you do deadlifts?
- Do you do isolation exercises to complement your deadlifts?
- How stressed have you been lately? Have you been getting enough rest?

[sdfsadf1233]

I deloaded 20% today.
Yes, hasn't really helped.
I do barbell rows and seated rows.
Not very. Life's pretty good.

Hopefully the deload helps.

[F u j i b e r r y]

Satzle

I deloaded 20% today.
Yes, hasn't really helped.
I do barbell rows and seated rows.
Not very. Life's pretty good.

Hopefully the deload helps.

I don't have the highest number for deadlifts due to scoliosis, but when I'm stuck on a plateau with a compound lift, I usually take a step back and work on form, range of motion, and volume at about 60-85% of my max. 2-5 weeks of this and I usually hit a new PR.

When I deload, I usually take the whole week off. I come back a teeny bit weaker for the first few sessions, but I usually improve within a couple weeks.

[F u j i b e r r y]

I usually do some leg curls and SL deadlifts for hams too.
I read and article on BB.com recently that had some pretty good tips to intensify your training. You can try them with 70-80% of your max and hopefully you'll see a bit of improvement. I'll link it once I find it.

[F u j i b e r r y]

Here you go.

It's one of the best articles BB has put out imo. : )

[sdfsadf1233]

F u j i b e r r y

Here you go.

It's one of the best articles BB has put out imo. : )

article was immediately disregarded as soon as I saw a picture of sumo deadlifts.

unless you done visited snap city there is no excuse.

[F u j i b e r r y]

Do you not like sumo deadlifts? o__O
If you're looking for a 1 rep max, it's easier for most to do it with the sumo stance due to the reduced distance.
Are you not into powerlifting?

[sdfsadf1233]

More into aesthetics than powerlifting. I was being hyperbolas but I just can't take anyone who sumos seriously.

[F u j i b e r r y]

If you're into aesthetics and are looking for reps, then conventional would be better, yeah. It's harder to get more reps in with sumo since they require more setup.

I personally like them. It's less strain and less risk of further injury on my back and more on my hips/hams.

Good luck to you then~
Sorry, I assumed you were into powerlifting because of your low reps. : P

[sdfsadf1233]

Is 3x8 low reps for deads?

and honestly I just can't do sumo correctly so I make fun of it. emo

[F u j i b e r r y]

Satzle

Is 3x8 low reps for deads?

and honestly I just can't do sumo correctly so I make fun of it. emo

I was looking more at your 5 and 3 reps. : P
For compound lifts, I usually do 8 reps for a 1-2 sets, then switch to strength sets of 1-4, mostly because I'm interested in both bodybuilding and powerlifting. lol.

Haha, you're fine. It's not for everyone~
Just like I can't do that 'powerlifting' arch during a bench press. Hurts my back like crazy. Dx

[sdfsadf1233]

The arch is stupid IMO. Just restricts your ROM so you can bench more. If you can't do a full ROM just lower the weight.

[F u j i b e r r y]

It's for competition where 1rep maxes are king, so yes, a reduced range of motion is an advantage. : ) It's allowed in competitions and has been said to lower the risk of shoulder injury.

[sdfsadf1233]

I just feel that if you're competing, you should be able to do a full ROM, not move the weight 5 inches.