Training for a 185 kg Deadlift: How to Break Through Plateaus

Reaching a 185 kg deadlift is an impressive feat, but it can also be a challenging milestone that often comes with its own set of hurdles. As you push closer to this weight, plateaus—periods where progress stalls despite consistent effort—can become a common frustration. Breaking through these plateaus requires a strategic approach that involves refining your technique, adjusting your training program, and focusing on recovery and nutrition. In this guide, we’ll explore effective strategies to help you overcome plateaus and reach your goal of a 185 kg deadlift.

Understanding Plateaus and Their Causes

Before diving into the strategies for breaking through plateaus, it’s essential to understand what causes them. Plateaus occur when your body adapts to your current training routine, leading to a slowdown or halt in progress. Common causes of plateaus in deadlifting include:

1. Overtraining: Lifting heavy weights without adequate rest can lead to overtraining, where your muscles don’t have enough time to recover and grow, resulting in stalled progress.
2. Lack of Variety: Performing the same exercises, sets, and reps repeatedly can cause your muscles to adapt, making it harder to stimulate further growth and strength gains.
3. Technical Flaws: Even minor flaws in your deadlift technique can become more pronounced as the weight increases, limiting your ability to lift heavier.
4. Inadequate Nutrition: Poor nutrition can hinder recovery, muscle growth, and overall performance, making it difficult to break through plateaus.
5. Insufficient Recovery: Lack of proper sleep, rest days, and recovery techniques can prevent your muscles from repairing and rebuilding, leading to stalled progress.

Strategies to Break Through Plateaus and Reach a 185 kg Deadlift

Breaking through a deadlift plateau requires a multi-faceted approach that addresses both your physical and mental challenges. Here are some key strategies to help you push past your current limits and achieve a 185 kg deadlift.

1. Refine Your Technique

As the weight gets heavier, even small flaws in your deadlift form can significantly impact your performance. Focusing on perfecting your technique can help you lift more efficiently and safely.

• Video Analysis: Record your deadlift sessions and review the footage to identify any technical issues. Look for common mistakes such as rounding the back, not engaging the lats, or failing to keep the bar close to your body.
• Coaching: Consider working with a coach or experienced lifter who can provide feedback and help you make necessary adjustments to your form.
• Cueing: Use mental cues to remind yourself of key aspects of the lift, such as “drive through the heels,” “engage the core,” and “keep the bar close.” These cues can help you maintain proper form during heavy lifts.

2. Incorporate Deadlift Variations

Introducing new deadlift variations into your training can help target specific weaknesses and provide a fresh stimulus for growth and strength gains.

• Paused Deadlifts: Pausing just after the bar leaves the ground helps build strength and control in the initial phase of the lift, which is often a sticking point.
• Deficit Deadlifts: Lifting from a deficit (standing on a platform or plates) increases the range of motion and challenges your ability to pull the bar off the floor, enhancing overall power.
• Rack Pulls: Rack pulls involve lifting the bar from an elevated position, focusing on the lockout phase. This variation can help you build strength in the top half of the lift, which is critical for heavier weights.
• Sumo Deadlifts: The sumo deadlift, with its wider stance, places more emphasis on the hips and quads. Incorporating sumo deadlifts can provide a different angle of strength training that benefits your conventional deadlift.

3. Adjust Your Training Program

Making strategic adjustments to your training program can help you overcome plateaus and continue progressing toward your 185 kg deadlift goal.

• Periodization: Implement a periodized training program that includes phases of building volume, intensity, and strength. For example, you might spend several weeks focusing on hypertrophy (higher reps and moderate weight), followed by a strength phase (lower reps and heavier weight), and finally a peaking phase to test your 1RM.
• Deload Weeks: Incorporate deload weeks into your program every 4-6 weeks. A deload week involves reducing the volume and intensity of your workouts to allow your body to recover fully, preventing overtraining and burnout.
• Frequency: Experiment with the frequency of your deadlift training. Some lifters benefit from increasing the frequency (e.g., deadlifting twice a week) to build strength, while others may need to reduce frequency to allow for better recovery.

4. Focus on Accessory Work

Accessory exercises are crucial for addressing weaknesses and imbalances that may be holding back your deadlift progress. Here are some effective accessory exercises to incorporate:

• Romanian Deadlifts: Strengthen the hamstrings and glutes, which are essential for the initial pull and overall deadlift power.
• Good Mornings: Build lower back and hip strength, which supports a strong and stable deadlift.
• Glute Bridges: Target the glutes, improving your ability to lock out the lift.
• Core Work: Strengthen your core with exercises like planks, hanging leg raises, and ab rollouts to enhance stability and control during the deadlift.

5. Enhance Your Recovery

Recovery is a critical component of strength training, especially as you approach heavier weights like 185 kg. Ensuring adequate recovery will help your muscles repair, grow, and adapt to the demands of your training.

• Sleep: Prioritize getting 7-9 hours of quality sleep each night. Sleep is when most of your muscle recovery and growth occur, and it’s essential for optimal performance.
• Active Recovery: Incorporate active recovery techniques such as foam rolling, stretching, yoga, or light cardio to promote blood flow and reduce muscle soreness.
• Nutrition: Fuel your body with a balanced diet that supports muscle growth and recovery. Ensure you’re consuming enough protein, carbohydrates, and healthy fats to meet your energy needs and repair damaged tissues.

6. Mental Strategies for Breaking Through Plateaus

Plateaus aren’t just physical; they can also be mental. Developing the right mindset is key to pushing past these barriers and continuing to make progress.

• Goal Setting: Set short-term, achievable goals that keep you motivated and focused on progress. For example, aim to increase your deadlift by 2.5 kg every few weeks until you reach 185 kg.
• Visualization: Visualize yourself successfully lifting 185 kg. Mental rehearsal can boost confidence and prepare your mind for the challenge.
• Positive Affirmations: Use positive affirmations to build mental strength and resilience. Remind yourself of your capabilities and the hard work you’ve put in to get this far.

7. Consideration of Supplementation

While whole foods should form the basis of your nutrition, certain supplements can aid in recovery and performance, helping you break through deadlift plateaus.

• Creatine: Known for its ability to enhance strength and power, creatine is a popular supplement among lifters. It can help you push through tough sets and improve overall performance.
• Beta-Alanine: This supplement can help delay muscle fatigue during high-intensity lifting, allowing you to complete more reps at higher weights.
• Protein Powder: Ensure you’re meeting your protein needs by supplementing with protein powder if necessary, particularly post-workout for muscle recovery.

Sample Training Program to Break Through a 185 kg Deadlift Plateau

Here’s an example of a 6-week training program designed to help you break through a plateau and reach a 185 kg deadlift:

Weeks 1-2: Volume Phase

• Day 1: Deadlift Focus
  • 4 sets of 6 reps at 70% of your current 1RM
  • Romanian Deadlifts: 3 sets of 8 reps
  • Planks: 3 sets of 60 seconds
• Day 2: Accessory Work
  • Squats: 4 sets of 8 reps
  • Good Mornings: 3 sets of 10 reps
  • Hanging Leg Raises: 3 sets of 10 reps

Weeks 3-4: Strength Phase

• Day 1: Deadlift Focus
  • 5 sets of 4 reps at 80% of your current 1RM
  • Paused Deadlifts: 3 sets of 5 reps
  • Glute Bridges: 3 sets of 10 reps
• Day 2: Accessory Work
  • Rack Pulls: 4 sets of 4 reps
  • Ab Rollouts: 3 sets of 12 reps
  • Dead Hangs: 3 sets of max hold

Weeks 5-6: Peaking Phase

• Day 1: Deadlift Focus
  • 3 sets of 2 reps at 90% of your current 1RM
  • Deficit Deadlifts: 3 sets of 3 reps
  • Core Circuit: Planks, Russian Twists, and Hanging Leg Raises
• Day 2: Accessory Work
  • Sumo Deadlifts: 4 sets of 3 reps
  • Good Mornings: 3 sets of 8 reps
  • Thick Bar Holds: 3 sets of max hold

Testing Your 1RM: After completing the 6-week program, test your 1RM to see if you’ve successfully reached your goal of a 185 kg deadlift.

Final Thoughts: Achieving a 185 kg Deadlift

Achieving a 185 kg deadlift is a significant milestone that showcases your strength, dedication, and perseverance. Breaking through plateaus on the way to this goal requires a comprehensive approach that includes refining your technique, adjusting your training program, and focusing on recovery and nutrition. By incorporating deadlift variations, addressing weaknesses with targeted accessory work, and maintaining a strong mental focus, you can overcome the challenges that come with lifting heavier weights.

Remember, progress may not always be linear, and it’s normal to encounter setbacks or periods where progress seems slow. The key is to stay consistent, trust the process, and be patient with your journey. By following the strategies outlined in this guide, you’ll be well-equipped to push past plateaus and reach your goal of a 185 kg deadlift.

Celebrate each step forward, no matter how small, and continue to set new challenges for yourself as you grow stronger. With persistence and smart training, you’ll not only achieve a 185 kg deadlift but also build a foundation for even greater strength and performance in the future.