Deadlift

[Rowan Neufeld]

Hi Hoss,
I consider myself an intermediate lifter, I lift raw. My PR's are 525 squat, 325 Bench, and 515lbs deadlift. In the last 6-8 months I've put on about 15lbs and my bench and squat are definitely up but my deadlift isn't going anywhere..I think mostly to do with me overworking it..I have a raw comp in 4 weeks and I think I've completely burned out the movement and was wondering what you would do? I was thinking about doing a different max effort pull over the next three weeks with light convential pulling once a week to keep the movement relatively fresh than deload and practice the movement some more. Also my lock out sucks.. I can rip anything off the floor but come to a big STOP right at the top then the battle actually begins. Let me know your thoughts,

Thanks so much,

Rowan

[hoss]

Rowan, Louie Simmons says that the deadlift doesn’t have a 10-12 wk training plan, rather the DL has an 18 month deadlift plan. What I read into this is that if you do not have the right levers for the DL you need to work really hard and smart to reach your DL goals. If you have a meet in 4 wks I would only do a variation or straight wt deadlift heavy the next two weeks. I do not pull at all with in 12-14 days of a meet. Ed Coan says the same thing. What you can do is hamstring and grip work. In the next wk I’d pull with chains for a max, then the wk after I’d pull my opener and then maybe 10-20lbs more. That’s it. Lots of lat pulls, rows, hamstrings and grip with them.

Going forward make sure your hitting extra deep box squats, Deads for sets of 3 reps, tons of upper and lower back work, straight leg deads and goodmornings. All will build your dead without having you pull super heavy every week.

[Rowan Neufeld]

Thanks a lot Scott, I'll take your advice! Wish me luck at the meet!

Rowan

[hoss]

Good luck Rowan!