For about 2.5 weeks, I have noticed a significant decrease in my deadlift performance, while my other lifts (squat & bench press) have remained somewhat constant. I used to be able to deadlift 180 kgs for two sets of 6 reps at a moderate to high intensity (RPE 8-9), but I never had to grind to finish my lift. I have previously maintained this load for app. 10 weeks, but the last deadlift workouts were a RPE 10 grinder and then being completely unable to lift the weight entirely (not being able to break it off the floor), with anything above 70 kg feeling 'heavy'. I am in my mid 20's.
I have been following Jonny Candito's Linear Program for quite a while (> 2 years).
I follow the 'Strength & Control' template:
Monday - Heavy Lower Day
- Squat 3 sets x 6 reps
- Deadlift 2 sets x 6 reps
- Optional Exercise 3 sets x 8-12 reps
- Optional Exercise 3 sets x 8-12 reps
Tuesday - Heavy Upper Day
- Bench Press 3 sets x 6 reps
- Primary Upper Back Exercise 3 sets x 6 reps
- Shoulder Exercise 1 set x 6
- Upper Back Exercise #2 1 set x 6
- Optional Exercise 3 sets x 8-12 reps
- Optional Exercise 3 sets x 8-12 reps
Thursday - Control Lower Day
Pause Squat 6 sets x 4 reps
Pause Deadlifts (pause right after weight comes off floor) 3 sets x 4 reps
Optional Exercise 3 sets x 8-12 reps
Optional Exercise 3 sets x 8-12 reps
Friday Control Upper Day
Spoto Press 6 sets x 4 reps
Pause Primary Upper Back Exercise (pause at full contraction) 6 sets x 4 reps
Shoulder Exercise 1 set x 10
Upper Back Exercise #2 (not paused) 1 set x 10
Optional Exercise 3 sets x 8-12 reps
Optional Exercise 3 sets x 8-12 reps
Things I have taken into account:
- I did not change my workout routine
- I have not made any changes to my diet / caloric intake
- I do not experience more stress in my life than usual
- I do not feel any pain in my posterior chain or somewhere else in my body.
Things I tried:
In my recent workouts, I dropped the weight to a manageable load (~100 kg) and focussed on variations to let my posterior chain rest a little. Instead, I focussed on stretching, foam rolling and core stability to 'fix' any weaknesses I may have stumbled into.
The only thing I do notice is that my hip and glutes (laterally) feel somewhat weak and stiff, but not sore or agitated / painful. My lower back feels completely fine. To put it bluntly: I simply feel weak and I am starting to feel annoyed.
Has anyone experienced something similar or knows what might be the underlying issue here? Should I consider resting for an extended period of time or should I focus on doing exactly the opposite (i.e. trying to rebuild)?
I'd be grateful for any advice / input.
Edit: I do lift with a conventional stance, if that's somehow relevant.