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Deadlifts
Posted on 7/7/21 at 12:56 pm
Posted on 7/7/21 at 12:56 pm
You guys have any thoughts around sets and reps for deadlifts? I feel like I'm making solid strength gains with one set of 5, 1.5x per week, but I'm thinking of adding in a second set of lower weight/higher reps.
For example, I may do 315x5x1, then 225x15x1 (no clue on reps, just AMRAP).
For example, I may do 315x5x1, then 225x15x1 (no clue on reps, just AMRAP).
2
Posted on 7/7/21 at 1:37 pm to FieldEngineer
unless you feel like you need technique work i would not. The reason why is because a top set of DL is very hard on the CNS and takes time to recover from.
I would slow you ramp up though if you do want more volume. Start with 10-15 reps of sldl with just the bar. then if you have bumpers, move to a set of 10 with 95, same at 135, same at 155, same at 185, 8@ 225, 6@ 275, 3@300, then weight for the day.
once you stop making progress then you can slowly add overall volume.
I would slow you ramp up though if you do want more volume. Start with 10-15 reps of sldl with just the bar. then if you have bumpers, move to a set of 10 with 95, same at 135, same at 155, same at 185, 8@ 225, 6@ 275, 3@300, then weight for the day.
once you stop making progress then you can slowly add overall volume.
Posted on 7/7/21 at 2:34 pm to FieldEngineer
I've run programs in the past that had a second deadlift day that you did 3x10 at a lighter weight, usually 50-60% of your current 1RM.
You could give that a shot. Lately for me though I seem to make progress where I only Deadlift heavy once a week. I work up to my top sets, and then do some backdown sets to add in extra volume. The back down sets are still relatively high intensity though, usually around 85% of my 1RM.
You could give that a shot. Lately for me though I seem to make progress where I only Deadlift heavy once a week. I work up to my top sets, and then do some backdown sets to add in extra volume. The back down sets are still relatively high intensity though, usually around 85% of my 1RM.
Posted on 7/7/21 at 3:17 pm to Bonkers119
quote:
top sets
How many top sets are you doing? I'm just doing the one set of five. For example, on Monday I did 135x5, 185x5, 245x5, then a work set of 305x5.
I like the idea of a backdown set. I'm making progress every week though, so I might wait to change anything.
Posted on 7/7/21 at 3:26 pm to FieldEngineer
If I am doing a strength block its usually 4-5 sets. 1 top set x5 is fine for now, but you'll eventually plateau.
Greyskull, which is a popular program run by many on this site, has you do 5x3+ which is 5 sets of 3 with your last set being an AMRAP set (as many reps as possible).
My backdown sets usually include 3x3 or 4x4. Like lsu777 said, heavy deadlift sets can be very taxing but you can see some great strength gains by adding in the extra volume if you keep it lighter.
Greyskull, which is a popular program run by many on this site, has you do 5x3+ which is 5 sets of 3 with your last set being an AMRAP set (as many reps as possible).
My backdown sets usually include 3x3 or 4x4. Like lsu777 said, heavy deadlift sets can be very taxing but you can see some great strength gains by adding in the extra volume if you keep it lighter.
This post was edited on 7/7/21 at 4:22 pm
Posted on 7/7/21 at 7:52 pm to lsu777
quote:
I would slow you ramp up though if you do want more volume. Start with 10-15 reps of sldl with just the bar
This is exactly what I do. Basically RDL with the bar, then 135, then 225 to get warmed up. Then jump into deadlifts 1x5@315, 1x3@365, 1x3@405, 1x2@455 and if I’m feeling up to it, a heavy single around 95% max
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