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Thread: stuck at 520

  1. #1
    GIANTBOMBER is offline Member
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    Default stuck at 520

    I can't deadlift more than 520. What can I do?

  2. #2
    chris m. is offline Senior Member
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    Default Re: stuck at 520 [more info would be useful]

    A little more information might be useful.

    How long have you been lifting? What training method? How long have you been stuck at 520? What style deadlift (sumo, traditional, etc)?

    I assume you are a fairly advanced lifter based on the 520. Vary your training a little bit. Focusing on some power breathing exercises always helps me bust through plateaus. Try doing some heavy singles. Grease the groove. Take a one week break.

  3. #3
    dfmjr is offline Member
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    Default Re: stuck at 520

    Extended deadlifts assists the start and Romanian deadlift assists the finish, according to Pavel!

  4. #4
    GIANTBOMBER is offline Member
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    Default Re: stuck at 520 [more info would be useful]

    I do sumo style. My training method is complicated. It's a 30-day cycle. I start at 2/3 of my max (or as close to it as I can get). Then I increase daily for 4 days. Then I take a one day break. Then I continue increasing for 4 more days. Then I take a 4 day break. Then I go to 2/3 of my max +10% and increase daily for 4 more days, take a one day break, then increase daily for 4 days. Then I rest two days. Then I go for a 1 rep max. I've been stuck at 520 for maybe 4 months.

  5. #5
    GIANTBOMBER is offline Member
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    Default Re: stuck at 520

    What are extended deadlifts and Romanian deadlifts?

  6. #6
    Garm is offline Senior Member
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    Default Re: stuck at 520 [more info would be useful]

    I use a 3-phase routine for contest prep, which should help you add a few pounds. For off season, I cannot DL and SQ heavy more than once a week. You may want to consider backing off on your frequency for a while and then attempting a peaking program. Anyway, the below works for me, but YMMV.

    5 weeks of SLDL (or RDL - your preference) off blocks. One heavy day and one light day. Working sets are always 4 sets of 10 reps at around 40-50% of my contest best DL. Light day is after squats, and is always less than 40%, 4x10.

    5 weeks of DL off blocks, pyramid up to 5RM. Light day after SQ, 4x5, less than 50%.

    6 weeks of DL off floor, pyramiding up to near-max singles every week. Work the plan backwards from your goal - if you want to add 20 pounds, for example, set up the chart so your week six single is at least this much.

  7. #7
    dfmjr is offline Member
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    Default Re: stuck at 520

    Extended deadlifts are done with the feet on blocks, thus extending the range of motion. The blocks are about 3-4 inches high. The Romanian deadlift is a stiff-legged deadlift with an arched back, thus there is a slight bend in the knees. This gives you three movements, which can be cycled individually or together. Hope this helps.

  8. #8
    RTW
    RTW is offline Junior Member
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    Default Re: stuck at 520

    Josh-
    I suggest finding what muscles are lacking to cause the plateau and then upping the work on these lacking muscles. Where does the weight get stuck? Off the floor? Midway? Lockout? I would say 99% of the time hitting a plateau involves having some weak point-remember, you are only as strong as your weakest link.
    If it is off the floor, I suggest doing some pulling off of a box. Very simply, stand on a box (I use a 5 inch box, the bar just touches the tops of my feet) then do your normal pulling. This is killer and you cannot use that much weight.
    If it is midway work on glutes, hams, and spinal errectors. Also, work on barbell speed by using bands and or chains.
    If it is lockout you can do all of the above and some rack lockouts. Goodmornings, standing, sitting, or suspended from chains is an awesome exercise. It will make your back like steel and you will see huge increases in your deadlift weight. 6 months of GMs added around 150-200 lbs to my once stagnant dead!
    Good Luck and train hard!!!
    Rick Walker

  9. #9
    Pavel Tsatsouline Guest

    Default Re: stuck at 520 [more info would be useful]

    Com. Josh, I like your cycle but need to know more. The amount of progression? Please outline a sample cycle. Your weight, height, and built? Other lifts? Sticking point? Do you also SQ? Please post a new thread.

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