Deficit and Block Deadlifts

These two lifts are magic. They are the game changers when times get rough. You don't need to use them both. Each one on their own are just as effective as the other depending on your weakness.

Maybe you have been training with deadlifts for a while now. The increase in strength has been great. But, now you can't seem to get past that one weight. You're stuck. They're a number of factors of why this could be including technique, mental, and volume variables. 

Deficit and block deadlifts are great tools to have to combat this problem. They change the stimulus of the lift and force your body to adapt. 

If you have the mobility to get down into position, the deficit deadlift is the first one to implement. You will need to be humble and knock the weight down in order for you to be able to pull it off the floor. The weight is on the ground but your feet are set up higher. This can be done on a plate or hard rubber mats.

Block deadlifts, on the other hand, make you feel like a super hero because you get to overload. Since the weight is up off the ground you can lift more wight. You don't need to move the bar as far. This can be done with actual wood blocks, rubber blocks, other plates, or rubber mats. If you have
access to a power rack you can accomplish the same thing by moving the catch bars or pins to the level you would like to lift from. These are called pin pulls or rack pulls. 

So throw some weight on the bar and go after a a couple heavy sets of 5 with the deficits. Once you have the feeling of your new movement you can start to push yourself and increase the weight. Once you have dominated that movement, start hitting the block deadlifts and get comfortable with it. Put the weight on the bar that you have been struggling with and rip it. Then add a bit more. Build that confidence. The next time you pull from the floor, you will conquer the bar.

Go as heavy as you can, work your way up:
Week1 - deficit deadlift 5x5
Week2 - deficit deadlift 5x3
Week3 - block deadlift 5x5
Week4 - block deadlift 5x3
Week5 - block deadlift 5x1 (+add more)
Week6 - floor deadlift 5x1
Week7 - speed deadlift 8x2 at 50-70% of your max