Help with deadlift

[wk105]

I've recently reintroduced conventional deadlifting after a long spell of not doing them due to a bad lower back injury (wife had to put my socks on for a while).

Here's 222.5kgx5 with a rep or two in the tank, and a fail at 250, which felt like it was glued to the floor.





Some background info that might be helpful:

- 5'9", 225lb, 230kgx5 squat
- When a deadlift doesn't leave the floor, I tend to walk away feeling that my lower back/upper glutes (the old injury region) gave in before I could use much leg power.
- 1 set of deadlifts at around an RPE 8 or higher tends to wipe out my lower back/upper glutes for the day with a really intense pump. This doesn't happen with squats or sumo deadlifts so much.
- I'm especially bad with heavy singles on the deadlift.
- I tried pulling in my Romaleos, but I can set my back better in flats.
- I tried a 3" belt and hated it.

What do I need to work on, please?

I'm hoping there are some technical mistakes I can fix and it's not just than I've got awful anthropometry for deadlifting or am doomed to be weak on it forever more because I've hurt my back in the past. I reckon I'm definitely looking down too much on the 250 fail. Thanks. Really appreciate all you guys do here!

[Tom Campitelli]

Hola, dude. Good to hear from you. Your set of five was textbook. Not a thing wrong with them. At 222.5 for 5, I would expect a little more headroom for a limit single than 250, but given that your back was badly fucked up, that may be what you can do right now. I would not get too fussed about it at this point. You've got a strong pull. Give it some time and keep training it. You actually have excellent anthrompometry for deads. You've got fairly long arms. My advice: don't worry, be happy. Your back is doing better and you are pulling close to 500 pounds for 5. Looking down in the deadlift isn't always bad. Your spine is very neutral. How is your grip?

[wk105]

Thanks, Tom. That's good to know. I'll keep at it.

My grip seems fine. When I add band resistance to the deadlift, around 600lbs at lockout is no trouble at all.

Part of the problem with heavy singles, I suspect, is anxiety about getting injured again. I don't fully commit to grinding through the hardest part right off the floor. Now you've said my back is in a great position, though...ain't nothing to it but to do it.

[Kregna]

Damn that's a nice set of 5

[wk105]

Tom, I kept your advice in mind when deadlifting today, and it made a big difference to my confidence and performance. Thanks.

[Tom Campitelli]

Strong pulls, man. They looked great. Glad to hear the advice was of use.