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  1. #1
    OLYMPIAN PTB's Avatar
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    Default Breaking deadlift plateau

    I've been doing hex bar deadlifts for nearly a year.
    My gains were steadily increasing until recently where I reached a 1RM of 483.

    I have a personal lifetime goal to exceed 500lbs. I've had 5 attempts since reaching that 483 to no avail.

    Any tips on how to break this plateau?
    Any movements can do to strengthen weak points in the lift? e.g. partials?
    Last edited by PTB; 09-09-2016 at 10:39 AM.

  2. #2
    OLYMPIAN Wtdoom's Avatar
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    What's the weak point on your lift mate ?
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  3. #3
    OLYMPIAN PTB's Avatar
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    hard to say... I believe it's drive off the floor.. With the hex bar, I use my legs more than lower back until I get the bar to the knees, then the back comes in. I also do a progression.. here's what I did this morning:

    1.) 183lb/6 reps
    2.) 273lb/3 reps
    3.) 363/1 rep
    4.) 453/1 rep
    5.) 503.... can barely get off the ground.

    I'm thinking maybe I should cut my warmups down.. I've also eliminated set 4 and attempted jump from 363 - 503. I'm also thinking more rest.. up to 5 minutes before attempting that other set.

    When I hit the 483 mark, I did a similar warmup protocol as I listed above.... this last 20lbs seems daunting.
    Last edited by PTB; 09-09-2016 at 02:09 PM.

  4. #4
    OLYMPIAN Sunnyday's Avatar
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    What about putting it up on blocks and working your way down to the floor? I use a pair of aerobic steps since my gym doesn't have blocks and they work great - they support 400-lb people so it's not like they'll break under the load you're working with. I'd say try it from just below the knee and work your way down to the floor a few inches at a time. I believe the kind I use is 4" high and I stack them if I need them higher.
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  5. #5
    OLYMPIAN PTB's Avatar
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    Quote Originally Posted by Sunnyday View Post
    What about putting it up on blocks and working your way down to the floor? I use a pair of aerobic steps since my gym doesn't have blocks and they work great - they support 400-lb people so it's not like they'll break under the load you're working with. I'd say try it from just below the knee and work your way down to the floor a few inches at a time. I believe the kind I use is 4" high and I stack them if I need them higher.
    so in other words, you suggest partial reps? I've done them in the past, and I have the blocks to do it.. I just haven't had to do them in a while... at least a year ago.

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    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by PTB View Post
    so in other words, you suggest partial reps? I've done them in the past, and I have the blocks to do it.. I just haven't had to do them in a while... at least a year ago.
    Yes, partials, but more like progressive partials. The great Paul Anderson did progressions like that quite often. When he got the lift at a certain height he'd increase the range by >< this much the next time he trained it, and kept training it at that height until he mastered it...rinse and repeat in TINY increments until full ROM achieved with target weight.
    So...If you've got 483 off the floor then I'd venture a guess you can get 500+ from just below the knee. Do your regular training and then add some partials with 503 at the end, from blocks, at a height you can definitely do. The next week, bring it down an inch or so, but not so much that you'll miss the lift. Keep it there for a few weeks adding an extra single or two per week. Then drop an inch or two the next week...etc. You'll have it off the floor in no time.
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  7. #7
    OLYMPIAN PTB's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Yes, partials, but more like progressive partials. The great Paul Anderson did progressions like that quite often. When he got the lift at a certain height he'd increase the range by >< this much the next time he trained it, and kept training it at that height until he mastered it...rinse and repeat in TINY increments until full ROM achieved with target weight.
    So...If you've got 483 off the floor then I'd venture a guess you can get 500+ from just below the knee. Do your regular training and then add some partials with 503 at the end, from blocks, at a height you can definitely do. The next week, bring it down an inch or so, but not so much that you'll miss the lift. Keep it there for a few weeks adding an extra single or two per week. Then drop an inch or two the next week...etc. You'll have it off the floor in no time.
    Much Appreciated Sunnyday!!

  8. #8
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by PTB View Post
    Much Appreciated Sunnyday!!
    Looking forward to seeing a kick-ass vid when you pull 503 off the floor!
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  9. #9
    OLYMPIAN Wtdoom's Avatar
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    I used to do deadlifts off a couple of plates too , to lift from a lower starting position . Really helps getting It off the floor once I go back to heavy lifts . After a period of heavy I'd do a period of reps with 80/85 per cent of reps and attack the heavy again . To not knacker my back to soon I recently started doing what Stan does in this video . It's like an explosive half rep , it's a great little video even if it really does cover the basics there are some great little tips to be found here . Good luck and as sunny says , please put up a vid

    Last edited by Wtdoom; 09-09-2016 at 07:03 PM.
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  10. #10
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    there could be literally 100 different things to suggest here, from diet to program to form

    but lets pretend that is all on point ( unlikely though) so i give you the best lifting tips i got when i was powerlifting

    A: deficit pulls, we used a 4 inch box ( this is high) to stand on and pull, this more then any supplement move worked the best for me, 2-5 sets 3-5 reps 75%-90% of your 1 rep max

    B: tune down your heavy squats, do not trash your legs, still lift strong but stay below 92% sets and reps instead of maxxing out

    C: deadlift heavy once a month, an Oly coach who was in his 70's trained with us, the man was awesome his advice was that the CNS takes a beat down on heavy deads and Squats so only go over 95% once a month
    Last edited by jerzey; 09-09-2016 at 10:14 PM.

  11. #11
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    I'm thinking you're testing more than training here. Go back to training. Stop testing your 1rm and work on your 65-90% range. It'll get there. Just keep working

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  13. #13
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    I personally broke my platue by maxing out less often (RPE >90 once a month) and incorporating really heavy farmers walks. I had trouble at the lockout and 405 farmers walked fixed that imbalance.

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