deadlifts

H

HibsMax

0
Thanks to everyone on here who bangs on about compound lifts. I've only just recently started weight training and my program didn't include deadlifts. I had completed 3 workouts (without DLs) and everything was going OK. On the 4th workout I decided to try some DLs. I had no idea how much / little I could do so I started with 115lb and was able to complete 3 sets of 12 quite comfortably. The best bit though is the next day I felt stiffness in my legs, lower & upper back and a little bit in my arms too. I hadn't felt that before and it's very satisfying because it lets me know that it's working. :) So thanks for showing me the light!

I know everyone is different but is there a reliable method to figure out what my working load should be for 10-12 reps? I tried 205lbs today just to see what it felt like and I managed a couple of reps but I didn't feel like I would be able to complete 10-12. Maybe I could but I was really just testing the water.

Cheers, Max
 
It's hard to say, all my weights are based a bit on best guess and trial and error. I sometimes drop 5lbs if I felt too close to failure on the last set, 10 if I did hit failure.
 
You should just try to add 5 pounds every week until you can't do 3 sets of 12 reps any more! Do not try to add weight too fast or do a 1 rep max DL unless you want to risk serious injury. Be patient and remember the goal it is to be healthy and strong for the rest of your life! A good goal for DL is to be able to do 1.5 times your bodyweight for 12 reps.
 
dswithers said:
You should just try to add 5 pounds every week until you can't do 3 sets of 12 reps any more! Do not try to add weight too fast or do a 1 rep max DL unless you want to risk serious injury. Be patient and remember the goal it is to be healthy and strong for the rest of your life! A good goal for DL is to be able to do 1.5 times your bodyweight for 12 reps.
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I think high rep dead sets is a bad idea - form gets progressively sloppier(is that even a word. :D )

I rarely go over 6reps per set on the dead.

A good 1 Rep Max goal is 2.5x your bodyweight.
 
"...I think high rep dead sets is a bad idea - form gets progressively sloppier(is that even a word.) I rarely go over 6reps per set on the dead..."

in the words of the almighty Meatloaf ...you took the word right out of my mouth
 
and as for adding weight, upping by 10lbs or 10% (depending on what poundage you're at now) is a good starting point. usually you can start with 10% at low poundages...but at high weights, 10lbs is more realistic.

if you can do 10 reps of deads with perfect form, do it. but if you feel your form slacking AT ALL, stop, that's it for the set.

down the road when you're really hitting high weights, newf's suggestion of 6 reps per set is a good one.

Also, don't let a back belt become a crutch on these or squats. if you need a belt, lower the poundage, and get your back stronger (and the abs)...a strong core is crucial to avoiding injury, and a belt substituting for a strong core only works for so long.

not that you mentioned wearing one, but there's a group of boys at my Gold's that practically live in leather weight belts.
 
newf said:
I think high rep dead sets is a bad idea - form gets progressively sloppier(is that even a word. :D )

I rarely go over 6reps per set on the dead.

A good 1 Rep Max goal is 2.5x your bodyweight.
Click to expand...

I rarely ever go over 5-6 rep per set either.
My 1RM is only a bit more than 1.5x my body weight, but I' m working on it.
 
HibsMax said:
Thanks to everyone on here who bangs on about compound lifts. I've only just recently started weight training and my program didn't include deadlifts. I had completed 3 workouts (without DLs) and everything was going OK. On the 4th workout I decided to try some DLs. I had no idea how much / little I could do so I started with 115lb and was able to complete 3 sets of 12 quite comfortably. The best bit though is the next day I felt stiffness in my legs, lower & upper back and a little bit in my arms too. I hadn't felt that before and it's very satisfying because it lets me know that it's working. :) So thanks for showing me the light!

I know everyone is different but is there a reliable method to figure out what my working load should be for 10-12 reps? I tried 205lbs today just to see what it felt like and I managed a couple of reps but I didn't feel like I would be able to complete 10-12. Maybe I could but I was really just testing the water.

Cheers, Max
Click to expand...
using this calculator your ten rep max should be 159lbs thats if 205lbs is your 2rep max
 
Thanks for all the tips guys. Much appreciated. Last night I did 3x12 of 135lbs. That was noticably more work than 115lbs but I still think I managed with no problems. I didn't feel my form degrading. My biggest problem, last night at least, was my hands sweating and the bar moving around in my hands. I guess I need to get some powder. I don't wear gloves, I'm not a hand model :) and I like the feel of the bar in my hands*. I also don't have a belt. I understand that powerlifters need that added protection but I'm not pushing myself to the outer limits like those guys are.

I think I will up the weight again and lower the reps to 6-8 and see how that goes.

Cheers, Max

* when I first started training with the captains of crush grippers the knurling really did a number on my hands but now I don't feel it at all. I keep the trainer on my desk (only use it twice a week) and it's funny when people come into my cube. The pick it up and do two things: (1) comment on how it's no big deal even though they're not actually closing it, they just squeeze it a little, and (2) complain about how rough it is on their hands. :)
 
HibsMax said:
Thanks for all the tips guys. Much appreciated. Last night I did 3x12 of 135lbs. That was noticably more work than 115lbs but I still think I managed with no problems. I didn't feel my form degrading. My biggest problem, last night at least, was my hands sweating and the bar moving around in my hands. I guess I need to get some powder. I don't wear gloves, I'm not a hand model :) and I like the feel of the bar in my hands*. I also don't have a belt. I understand that powerlifters need that added protection but I'm not pushing myself to the outer limits like those guys are.

I think I will up the weight again and lower the reps to 6-8 and see how that goes.

Cheers, Max

* when I first started training with the captains of crush grippers the knurling really did a number on my hands but now I don't feel it at all. I keep the trainer on my desk (only use it twice a week) and it's funny when people come into my cube. The pick it up and do two things: (1) comment on how it's no big deal even though they're not actually closing it, they just squeeze it a little, and (2) complain about how rough it is on their hands. :)
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try putting your thumb between the bar and your fingers while gripping it, instead of on top of your fingers. When you put your thumbs on top of your fingers, the weakest link is your thumb. When you reverse the grip and put your thumb under your fingers, and you now have the strength of 4 fingers on each hand instead of just a thumbs to hold the grip
 
HibsMax said:
Thanks, I'll try that. I recall reading that before here (perhaps even posted by you?).
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i dont recall posting that. I just read it in Men's Fitness a couple months ago and have used it ever since
 
OK, someone else then. :) There was even a couple of links to images showing the different grips. Sounds like a good idea though (unless I end up crushing my thumbs. :))
 
martin said:
I rarely ever go over 5-6 rep per set either.
My 1RM is only a bit more than 1.5x my body weight, but I' m working on it.
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I should of said 2.5x your bodyweight is a very good goal. ;)

btw malkore made a good point early in your training career you can hit high rep deads but i rarely do it anymore personally.
 
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