You vs. Naturally Good Deadlifters
This is a common problem with guys who suffer from the deadlift: they observe guys who are naturally deadlifted and try to copy what they do.
If you're built like a T-Rex, and you're trying to copy the training style of a man who's built like a chimpanzee, then you'll probably become a very angry lifter.
People do not understand the meaning of one or two inches in the range of motion of a lift. A lifter who finishes his deadlift with the lockout just above the knee has many leverage advantages over the guy who ends his lockout in the middle of the thigh. And the guy with the thigh has a lot of advantages over the guy ending up with his locker buried in his crotch.
This does not mean that every guy who has a good lever for the deadlift does not have big gems to train. But the guy with miles of arms pulling Max singles several times a week is not the type you need to train like your friends would call you stubby.
Try the following: Train Explosively
This was one of the changes I made to finally push my deadlift beyond the 700-pound range. Since I was a really crappy crusader, I stopped trying to simulate the training of guys built for deadlifts. My levers indicated that I had to train the deadlift so that it "came to me" in some way.
This meant that it was mostly trained in an explosive manner, with submaximal loading and picking a few places here and there to pull in the near maximum range. In other words, really letting my ego stand at the door and doing the best I can to improve my strength, not just social media every week.
I spent most of my deadlifting work ranging from 70-80% my sets of 3-5 reps. The work sets were never more than 2. My goal for each training session was to reach up to 90% of my goal and make it a very explosive triple. If I could beat 90% of my goal for a quick triple, I would have reached my PR target position later with some leeway.
For example …
- Week 1
- Week 2: 70% x 2 sets of 5
- Week 3: 73 % x 2 sets of 3
- Week 4: 75% x 2 sets of 3
- Week 5: 80% x 2 sets of 3
- Week 6: 83% x 2 sets of 3
- Week 7: 85% x 2 sets of 2
- Week 8: 90% x 1 set of 3
Uncomplicated Barbell Strength
How To Get Over 700 Pounds Deadlift power