Deadlift training

**animal26** · 12-02-2009 08:18 PM

Hi, im currently stuck on my 1rm for deadlift. Any advice would be welcome, heres an overview of my training and lifts-
I train and lift raw (i use a standard belt and liquid chalk, but nothing else), my current 1rm is 290kg and ive tried 300 on 2 occassions, both times getting the first part of the lift, but failing to fully lock out at the top, specifically driving my hips through the top of the lift and pull my shoulders back.
My previous cycle of training was using a weekly increment in deadlift weight over 5 weeks:
week1- 260 x 4
week2- 270 x 3
week3- 280 x 2
week4- 290 x 1
week5- 300 x 1 (failed)
On top of this i then do heavy dumbell rows or base pulley rows for 2x7, then weighted chins for 2x7, i then select a back exercise and do a DC set and finish with back extensions.
My gym doesnt have a power-rack so i cant really do partial rack deadlifts, if anyone has any suggestions, technique or exercises, to break this 300 mark it would be much appreciated.
Cheers.

**dope540** · 12-02-2009 08:35 PM

put down plates till you get the bar at the right height?

woody bands.

martin brown, james copping, httk or other guys who powerlift may be able to offer more help.

**Bobby-bandito** · 12-02-2009 08:39 PM

maybe increase weight by 2.5kg instead of 10kg

**Pie_man** · 12-02-2009 09:07 PM

I wouldn't call you a 'beginner' with weights like that mate LOL

Good lifting!

**greg** · 12-02-2009 10:18 PM

If you have plataued

A)are you eating enough
B)Add 2.5kg no need to try 10kg if your struggling build up to 10kg eventually

Agreed hardly begginer deadlifts lol

**Luffers** · 12-02-2009 10:32 PM

Why are you doing 1RM?

Not even competing powerlifters do 1RM or at least they shouldn't be.

**kalmis** · 13-02-2009 07:24 AM

290kg that is impressive dude. Good job. Few things that have not been suggest are: try with different grips and stances. Like with double overhand, snatch grip. And maybe even with sumo stance if you haven't done that before. Will need to drop the weight especially with different grips but hitting it from different angles surely help. Also you could try laying off the deads for a while to see if nothing else works.

**animal26** · 13-02-2009 09:59 AM

Cheers for the advice, lowering the increase in weight is obviously a good idea (just wanted to nail the 7 plates), have tried other stances, but have found that my grip suffers massively when i go any wider than a conventional over and under grip. Will give the idea of putting plates on the floor to raise the bar.