So in my year-long career in deadlifting, I have hurt myself twice. The first time at 165lbs and the 2nd at 150lbs. I have been slowly working my way back up and today I did 160lbs x 5.
The things is, I started out doing a set of 8 as I worked myself back up. They became progressively more difficult to do as I added 5lbs each week. Soon I was only able to 7. Then I could do 7 if I took a little break in between the first 5 and the last 2. Then I could only do 5. Today I could barely do 5. I do not feel like I have been becoming stronger. More like I've simply been working back up to where I left off.
What should I do? Is there a better way for the progressive resistance-resistant person like myself to make progress in deadlifts? I have been doing pretty well with Texas method and squats, microloading 2.5lbs per week. The volume seems to really help. I don't think the microloading by itself would help me without the volume.
I often see people in the gym doing set after set after set of deadlifts. Tons of them. I mean it's far far more than 5 reps and vastly more than 5 sets sometimes. And these people, both men and women, are deadlifting way more weight than I am. Are deadlifts really so hard to recover from that one could not make progress doing more volume?
Can anyone suggest a good (alternative to starting strength) programming method for deadlifts that you have done?
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
I can squat 180lbs, press 72.5lbs and deadlift 185lbs