Am I undertraining?

[Jordbyrne96]

Ever since introducing power cleans to my program 4 weeks ago, I haven't been able to progress my Deadlift at all. I have applied to First Three Questions to the situation but this hasn't helped.

My question is; is the reduction in volume and frequency for the Deadlift stopping me from progressing it?

[Mark Rippetoe]

Numbers? All of them.

[Jordbyrne96]

I should have added that all other lifts are increasing every session as planned.

Squat is currently at 102.5kg/226lbs, Press is 45kg/99lbs, Bench is 67.5kg/149lbs and Power Clean is 50kg/110lbs. As of today for Chins I managed 7/5/4. My PR for five Deadlifts is 102.5kg/226lbs and has been for the last 4 weeks since introducing the Power Clean.

Bodyweight has gone up from 155lbs to 175lbs since starting the program just over 2 months ago. Calories are at 4500 per day. Rest on the latest Deadlift which was 104kg/229lbs x 3 was 8 minutes from the last warm up set. 104kg was a jump of two 0.75kg micro plates from the workout prior. Sleep at the very least 8 hours a night. I am 21 years old and 5ft10. Think I have covered everything. Thanks.

[Mark Rippetoe]

Never heard of this happening. Drop the cleans and add the deadlift workout back in and see what happens.

[Will Morris]

Is it your grip that is giving out?

[Jordbyrne96]

Will try for a couple of weeks and see how it goes.

[Jordbyrne96]

No it's more that I just can't get another rep out. I suppose it won't hurt to try a hook grip for my next Deadlift but I can't see it making much difference.

[m_sporkboy]

No it's more that I just can't get another rep out. I suppose it won't hurt to try a hook grip for my next Deadlift but I can't see it making much difference.

I (re)discovered it's really easy for your grip to limit your deadlift without you realizing it. I was stuck at 315 for a long time before a coach told me to try some straps, and immediately could pull 325 and on up. I had *no idea* the grip was the problem. I can now alternate grip up to 435, and I can double overhand up to 350 or so.

Deadlifts work your grip, but that's not why we do them, so don't let your grip limit your deadlift.

[Andy Baker (KSC)]

The grip thing is a huge issue of misunderstanding by the new-to-lifting community. I suspect that 30% (maybe more?) of the people that come to see me for first time coaching have gotten stuck on their deadlifts in the high 200s / low 300s because they are still doing DOH and won't switch until someone tell them to. Not uncommon to set an easy 20-40 lb PR right there on the spot by switching a hand underneath. I think the problem is they think the difference is like 5-10 lbs between DOH and mixed/hook/strapped.

[Will Morris]

The grip thing is a huge issue of misunderstanding by the new-to-lifting community. I suspect that 30% (maybe more?) of the people that come to see me for first time coaching have gotten stuck on their deadlifts in the high 200s / low 300s because they are still doing DOH and won't switch until someone tell them to. Not uncommon to set an easy 20-40 lb PR right there on the spot by switching a hand underneath. I think the problem is they think the difference is like 5-10 lbs between DOH and mixed/hook/strapped.

Sheesh....my alternating grip is about 175# heavier than my DOH. Then again. My right hand is only slightly more than a raptor claw.