Deadlift how do I progress faster

>week 9 of lifting
>stuck at 405 for last 2 weeks

You got to 4plate in under two months? Either e-stats or you're on some next-level juice.

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I'll take a vid tonight and post after

>start at 225
>add 20#/week
>add 180# in 9 weeks
it's called not being a genelet, I'm sorry

The bottom half of my deadlift is weak, so what do i do??

whats e-stats? and I'm natural 6' 230pound fatass still

Get a new training max every week and 3x3 back off sets

Shit you not, first time I walked in a gym I pulled 200kg, but I had played rugby for my entire childhood, so maybe this guy wasn’t some neet dyel before he started lifting

that's the case for almost everyone, even people who think they have a weakness at lockout are usually just actually weak off the floor and struggle to lock out because they compromised their positioning to break the bar off the floor

deadlift to knees, paused deadlifts are two good options for reinforcing the initial part of the deadlift

deficit dl or snatch grip dl can help build strength off the floor

getting bigger hamstrings and glutes can't hurt either, RDLs and GHRs and GMs are all good for that while not raping you quite as hard as more deadlifts from the floor would

>all these people shocked at 405 after 9 weeks

You guys do realize all of the 600-900lbs deadlifters pulled 300-450 in the first month in the gym, right?

Thats how this shit goes, its fucking genetics. I goto a powerlifting specific gym and all of the 800lbs+ deadlifters that go there, most of them actually pulled 400lbs within their first 2-3 weeks lifting.

I know its hard to believe, but some people are just naturally fucking strong.

The people who go from 45lbs deadlift , to 135, to 185, to 225, to 275, to 315, to 365, to 405, to 465, to 505, to maybe finally hitting a 600lbs deadlift after 10+ years of serious training, those people are actually rare....most 600lbs pullers pulled at least half of that in the first few weeks as a completely untrained nobody.

He must've had some sort of baseline from other physical activity of some sort. Shit, I remember everyone on Jow Forums claiming I was e-statting when I said I reached lmao3plate for reps in a little under 2 months.

It's about 95% chance it's e-stats and 5% chance he played some kind of sport before but didn't lift

OH AND I AM FRIENDS WITH A 875LBS DEADLIFTER WHO PULLED 450LBS IN HIS FIRST DAY AT THE FUCKING GYM.

He did a lot of BJJ before starting lifting, so that shit clearly carried over for him.

thats a lot of effort for such low tier bait.

lmao this

people don't understand how it actually works, if you were going to be a 600+ deadlifter you most likely pulled 500 in like under two years of training, how your beginner gains are is so brutally fucking predictive of how far you can actually go in your training career

I pulled 405 in like 6 months, 500 in like 2 years, and have yet to hit 600 5 years after that

absolutely not bait, he's 100% right and you will learn this for yourself eventually

and when you do, you'll probably quit lifting, which is why Jow Forums is always full of beginners

Its not bait cunt.

Read

I know nobody will believe that shit but whatever, fuck off. You're a geneticlet, as am I, as are most people. 99% of the strongest people on this planet you can think of, they were all stronger than 99% of the lifting population in their first day in the gym.

Its just how fucking shit works.

If you start at a 20kg bench press and can barely lift it, chances are you will never reach a 140kg bench. But if you start bench pressing at can easily do 60-80kg without ever having done it before, you can bet your ass you'll be benching 140kg soon.

10 years ago I was in mma(and wasn't great) but had a good core since

now I am training to at least get back to being in shape and strong

>and when you do, you'll probably quit lifting, which is why Jow Forums is always full of beginners

This is so true lmao.

There's always the guy who starts off benching the bar only, and manages to progress to 80kg bench press, then thinks he has unlocked the secret to gains because he managed to improve his bench by 300% from his original starting strength.

Then his noob gains end and he spends the next 1-2 years struggling to go from 80kg to 100kg, and then spends the next 3 years struggling to go from 100kg to 110kg, then he quits lifting because he thinks based on his expert knowledge that he should be benching 180kg by then.

what's your squat and bench

Squat 315
and bench is embarrassing 185

i think the accumulation of really gifted lifters in /plg/ skews this perception somewhat too

suddenly a 315 bench is just pedestrian because of selection bias, so everyone thinks they're going to cruise right up there no problem as long as they eat and try hard

nope

for most people a 315 bench press is going to take fucking forever, if it even happens at all

>should I try to break my best weight each week

Probably not at this point.

>should I be deadlifting more than once a week

Yes.

Deficit deadlifts, snatch grip deadlifts, more regular deadlifts.

Get more bench press volume (bench more, do dips, seated DB press, OHP, etc). As someone else said, get on an actual program. It'll serve as a map to get you where you're going.

Just don't do PPL or 5/3/1

>Just don't do 5/3/1

don't listen to him

drink the fucking Plazma™

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>2nd week of lifting
>barely benched 46kg today

I'm not going to make it, am I?

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unless things don't drastically improve really quickly, you probably won't ever be benching anything terribly impressive

try really hard, do a proven program, and eat enough and you'll know where you stand in about a year probably

I'm doing 5x5 stronglifts, is it good?

probably better off doing SS (and reading the book cover to cover)

but it's not totally retarded I suppose

Could it just be that your form is off? I probably started at like 95 lbs doing starting strength but I quickly worked up. The way I see it, if you're able to pushups then why wouldn't you be able to bench your bodyweight? It's just a question of "unlocking" that strength by figuring out how to do the movement. That's what a lot of those initial noob gains are about.

Fat fuck detected

Dude, some people start with an empty bar. Stop freaking out and keep at it.

Pushups aren't bodyweight lmao. Pushups are around 40% of your bodyweight.

Dips are what you're talking about, Dips are 100% of your bodyweight

Too much volume in the long run for really progressing fast. Also it is a rip off of SS, which advocates 3x5 btw. Go buy that book.

IMO the only thing I like about SL over SS is rows instead of cleans. One of the things that annoys me the most about it is Medhi's insistence on starting with just the bar. Yeah, I get that it's important to start with less than what you can really do in order to work on form, but starting all your lifts with JUST the bar is fucking retarded if you can clearly do a lot more than that. For all but skeletors/women, it just means wasted time while you're doing laughable weight for your compounds without breaking a sweat when you could've already bumped up to numbers that actually give you some resistance and saved yourself a couple weeks of time.

>tfw been stuck at 215lbs bench for months.
I just want my 2 plate

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This, 5x5 only works out in the very VERY early stages when the weight is so light that your workouts last like 30 minutes max. After that it's just a hindrance. There are diminishing returns on multiple working sets. 3x5 is good but the extra 2 sets with 5x5 is just wasting your time and makes you more likely to stall simply due to needing to complete all 5 sets.

How long have you been lifting for? I had a similar experience when starting out and kept getting stuck in that 205-215 5RM range. Just keep working at it and you'll eventually break through. Also don't forget to work hard on your OHP because there's plenty of carry-over between the two presses. And of course finally just make sure your form is up to snuff

I've been lifting with a serious program for a year. My leg lifts are fine but my upper body is lacking.

135x5 on the ohp is my 5RM
Going for 140x1+ today am I'm expecting atleast 5

Do you think programming in dips and inclined bench for assistance would be a good idea?

I've also added in 5x5 bench press on my ohp days and 5x5 ohp on my bench days because I felt that I was lacking in upper body volume

I'm fat btw so I think that might have something to do with the autistic leg strength

you might need a deload week

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Hmm, that is indeed strange. Normally lmao1plate OHP is harder to achieve than lmao2plate Bench, and if you're doing an actual program I'd think you'd be able to achieve 2plate within a year, especially - again - with that OHP stat.

You can certainly try adding dips, either just doing them bodyweight or going for weighted once appropriate. About a month into SS I added dips because I wanted to help with my presses too and eventually got pretty good at them. But I also had some shoulder/rotator-cuff strain back then too, and I'm thinking the dips might've been the primary cause and might've actually slowed down my progress long-term, but I can't say for sure.

I'm more inclined to think it's an issue with form. Make sure your chest is up and shoulders back. Squeeze your abdominals to brace your core. Lower back is arched and feet are driven firmy into the ground. When I bench, I can feel a burn in my quads and erectors just from the isometric bracing.

Also make sure your grip width is good. Forearms should be pointing straight up perpendicular to the floor at the bottom.

Yeah well ive been doing 5/3/1 for a couple months and before that I did stronglifts. 5/3/1 is working great for my leg lifts but it's not amazing for my upper body so I'm going to a 5x5 template for those. Are you still doing SS?

Take a shot of whiskey before a PR

Post deadlift

No, SS is just a beginner routine after all. If you feel like you're making gains on 5/3/1 then that's fine, but I don't think you need to jump straight there from SS. I personally did Madcow after exhausting SS noob gains and that worked out pretty well for me.

I wouldn't recommend 5x5. You're more likely to just be burning yourself out trying to complete 5 sets across every time. I'd cut that down to 3x5 like with SS. Or hell, if that's not good enough, just do 1x5 working sets (see: madcow).

Training has never been linear for me personally. Theres times i improve some lifts, theres times i stall for years. My strategy has been to improve one at a time and ive been accumulating 40lbs on my total per year. I also work on olympic lifts which really hit the brakes on my PL total.

Where you start doesnt really predict anything, how you approach lifting does though. The people who enjoy breaking PRs will always be the ones who pull 600+ and bench 400+ And CNJ 300+ whether it takes 5, 10, or 15years. The length of the journey doesnt really matter and no ones gonna ever say psh that took you 10years to get!? Because after 10years they still bench 185 for 3

I had a really good start for squats and pulls. Day 1 275 squat and 315 DL.

But after 7 years lifting my PRs are 545 DL and 515 squat. Youd imagine they should be higher but i just wanted a 3pl8 cnj so bad and that shit took all my resources that i couldnt afford to have lower body fatigue for progress

Same here regarding 4plate and 5plate. Although I also got careless and snapped up my back soon after and I've been sort of fluctuating back and forth since then. Currently back up to 415x5 on conventional DL and I hope to one day get back to 5plate and beyond.

>Training has never been linear for me personally. Theres times i improve some lifts, theres times i stall for years.

pretty much how it is for everyone after a certain point

>Where you start doesnt really predict anything

this is actually true, starting point is not predictive of your response to training, but your progress over the first year or two is very predictive of your response to training though

>The people who enjoy breaking PRs will always be the ones who pull 600+ and bench 400+

most people are never touching 400 bench press regardless of how much they enjoy breaking PRs, the people benching 400+ are the people who trained really hard but also respond well to training and were born with the genetic potential to bench 400+

Id put money on it that if a guy just totally wrecked his life and bulked up to like 280 pounds he would bench 4plate eventually.

But it is unfortunate some people just cant recomp and need crazy bulks to improve just slightly

Deadlifted for first time last week, I did 180lbs for 8x reps, is this shit? I’m 19 160lbs..

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Doesn't seem too bad for a first time, just keep doing them and the numbers should go up

How long before I can break 200lbs?

I started with a 315 deadlift.

It's not bad and it's not good. It's your first time you have form gains and mental toughness gains before you max out what your strength actually is. Slow and steady wins the race for deadlift, if you outpace your form you will pay

I also got stuck with about a 205 bench, and at one point, lost strength and fell back down to 195, it was really frustrating and I ended up spinning my wheels for weeks trying to progress linearly. Switch to an intermediate program like Madcow or nsuns where you're making weekly progress. Do not skip weights even if it asks you to start light. Just do the program as written and be patient. In a few weeks, you'll be benching 225

That psychological plateau, been there. You will make it.

I moved bench to accessory and treated weighted dips as my main strength lift for a few months. Switched back and hit 225 4x5 immediatly

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Its my 2nd week of SS and I did 235x1x5 for deadlifts today and its starting to get challenging

I've been deadlifting every session 3x a week. What is A good number to get to usually before doing them only every other session?

honestly it could be as early as 1-2 weeks, 10 lbs a week is perfectly reasonable at that weight, especially with form gains from just starting

your genetics suck, sorry

my sedentary 45 year old boomer dad pulled 335x1 his first time trying a deadlift with some in the tank

Lol at all the liftlets on here. By week 9 you should be at a 4pl8 deadlift minimum if you weigh 160lbs or more. By week 15 you should be at 6pl8. By a year you should hit 10pl8. Anything less is embarrassing honestly. You either have shit genetics or more likely you're doing the exercise wrong. Even the average 120lb woman can deadlift 495lbs in a year of training.

There's nothing wrong with you.
People are built differently. You're probably better at other lifts.
I've always been top heavy. I almost reached 2 plate bench before 3 plate deadlift.
Also my upper body grows much faster than anywhere else