Tonight during training I worked on my deadlift. I lifted 136Kg with good form, then 60 second rest. I did this for a total of 12 reps, setting up, maintaining form and controlled descent. I did not go to failure and probably could have done several more. My 1 rep max calculator shows a possible 195Kg.
My question is, if I rested 60 seconds between lifts on each lift does this give me an accurate 1 rep max calculation? Or am I supposed to pump them out to failure?
Carl in Dover
Cluster Set Training
I am a proponent of Cluster Set Training, as a mean of increasing Strength and Power. This method allows you to utilize and develop more Fast Twitch Muscle Fiber.
1 Rep Calculator
It provides you with a estimate of your 1 Repetition Max.
Going To Failure
Going to failure on a Deadlift isn't a good idea. The lower back is quickly and easily overtrained. It also take more time for the lower back to recover from one workout to another.
Lower Repetition
Lower repetition are more effective for the Deadlift than High Repetitions. With each repetition, the muscles fatigue.
That means with each repetition power drops, the muscle firing sequence changes and your technique deteriorates. You end up turning the Deadlift (any movement) into a different exercise because you are modifying your technique; developing poor technique.
Auxiliary Exercises
Increasing Strength in a movement or exercised is best accomplished by performing exercise that are similar in nature and have the same Strength Curve: Good Mornings, Romanian Deadlifts, Trap Bar Deadlifts, Stiff Leg (Slight break in knees) Barbell Deadlifts, Straight Leg Trap Bar Deadlifts, Back Raise/Hip Extensions, Cable Pull Throughs, etc.
Developing Technique
The Cluster Set method that you are using now is how you develop technique.
Research has demonstrated that performing a movement with around 85% of your 1 Repetition Max for singles developes technique.
Once the muscle fatigue in the exercise/movement, Stop. Continuing in a fatigued state ensure poor technique.
Kenny Croxdale