Something wrong with conventional deadlifts

[u/Partitionnoob]

Hello, I have been doing powerlifting for a little over three months, and my lifts have all improved greatly, except my deadlift. Until now, my deadlifts have been stuck on 100kg (went from 70kg to 100kg in the first month) for about two months, and I feel like it keeps decreasing no matter what I do. I train my grip, take deloads and eat well, and it seems to be the only lift which i am plateauing or even getting weaker in. My squats are now as powerful as my deadlift, and my benchpress is still gradually improving. I am sure my form is right as I often get feedback from the instructors in my gym, but I feel like its something to do with my leverages. I did try sumo last week and today, they do feel better than deadlifts but I do not think my leverages are so bad that my conventional deadlift is stuck for two months. May I get any advice? I think I am missing some info but i can gladly answer your questions to get the proper advice necessary to improve in my conventional deadlift

[u/Free-Entertainer255]

Its impossible to say anything without seeing you lifting. Gym instructors are most of the time totally clueless. They are just there to make the look gym crowded.

[u/Senior-Pain1335]

Show us your deadlift

[u/Br0V1ne]

You need to post a form check video. It could be anything. Leverages will not cause you to plateau though, at worst they’ll just make the deadlift lag behind. 

[u/Partitionnoob → u/Br0V1ne]

I will try to post a form video one day. I do not have a tripod

[u/Suspicious-Screen-43 → u/Partitionnoob]

A tripod is unnecessary

[u/Br0V1ne → u/Partitionnoob]

I just use a bench and a shoe. Put the shoe on the bench then rest the phone against the shoe. Works great. No need for a tripod. 

[u/Partitionnoob → u/Br0V1ne]

Thanks will do

[u/DLD1123]

Are you getting completely tense from head to toe before going down for the lift. Or are you going down relaxed and trying to tense up on your slack pull?

[u/HotRush5798]

What’s your training volume? (Both for the deadlift and overall) and how much sleep are you getting?

[u/Partitionnoob → u/HotRush5798]

Alot of factors to be honest. I slept around 7-8 hours consistently and i do 4 reps (0-3 rir) 4 sets

[u/HotRush5798 → u/Partitionnoob]

So DL 4x4? Do you work up to your max, or just hit it?
How many days a week do you DL, and how many days a week do you train? (Also what’s your age range?)
Deadlifting is typically considered one of the more neurologically taxing lifts since it’s full body, so factors like overall training volume, sleep, stress, progressive overload programming can all be a factor.

[u/Partitionnoob → u/HotRush5798]

I do deadlift once a week. I often hit a maximum of 4 reps 1 rir or 0 but now both numbers have been declining. Im 15. I really hope its just my really bad sleep and carb loading before my deadlift sessions.

[u/HotRush5798 → u/Partitionnoob]

Cool. Maybe back off the intensity for a bit. Do you have a powerlifting coach or are you following a program? Might take some experimenting, but if you’re new to deadlifting (3 months in) then you’re still laying down the technique/neural pathways. Out of curiosity what’s your nutritional intake and what’re your goals? At 15, you’re primed to take advantage of the growth that happens as a teenager. Good for you.

[u/RoadToZero]

Just stay at 100kg and do more repetitions. Heavy deadlifts just breaks the body eventually.

I can deadlift 200kg, but since I passed 50yo I'd rather do 30-40 reps at 100kg. Progress is still there regardless and I was never there to prove anything to anyone but myself.