deadliftheavy500
Level 3 Valued Member
Decided to lift tomorrow instead, back wasn’t feeling too great until about an hour ago. This stretch really helped me, in case anybody following my log also has some residual lower back pain:
I don't like how your back looks with those lifts. I would try for a straighter back, and use some lighter weight if necessary. Maybe add some rows or such.
Did you see it yourself?
A certain degree of rounding in the upper back isn't so bad in my book, at least for the advanced lifter. I really can't say how much is too much, and I think it's very much a individual matter; anthropometry, proficiency, risk/reward, etc. But I would recommend to try to avoid it if you can, especially at your age both in general and in lifting. I'd say it stands for both of the lifts.
First of all, I think it's an individual matter and it may change during a person's career. Some like a lot of reps with small raises, some like really few with big raises.
My last deadlift 1RM was triples at 140, 160 and 180 and then singles at 200, 220 and 240, ending at 265. Total number of reps was 13. A week earlier, I went to 260 with the same weights, but did 5,3,2 as reps for the first three sets. When I first lifted 260, I went two sets of five with 120, triples at 150 and 170, and singles for 190, 210, 235 and finally 260. When I lifted 250 for the first time, it was a triple at 160, a double at 180, then singles at 200, 225 and 250. A total of eight reps. I think that's really minimalistic and quite rare. But I felt great that day and the lift went really well.
So I like to do sets of three to five reps with light weights. When I'm feeling good enough, warm, like I feel the movement pattern is ingrained extra well for the day, I go for singles. I don't really ever do the lifts with just the bar or single plates or such. It works for me. Many have wondered it, and some of them have more experience than me, so I'm hesitant to recommend to do so - but it works for me. I don't do any other kind of warm-up or such either, I just drive to the gym, walk to the platform, and start the main lift as the first thing. That's likely unusual as well.
I’m gonna get some advice from the more experienced guys on this forum, how do you guys generally warm up for a 1RM or a top set of 2 or 3? Realistically, I’m gonna try for 385, and then if things go well, for 405. So would you recommend something along the lines of:
135 x 5
185 x 3
225 x 2
250 x 1
275 x 1
315 x 1
345 x 1
385 x 1 — then 405 x 1 possibly?
Thanks in advance.
@Antti @Pavel Macek
Okay. Would you recommend doing multiple sets of 2 with lighter weights such as 135?Looks good. For 1RM, I would probably skip the 5s and 3s, do 2s instead, and then singles with quite big jumps.
Okay. Would you recommend doing multiple sets of 2 with lighter weights such as 135?
Yea, I’ll definitely keep that in mind. Thanks.The main thing is - don't get tired before your main goal, new 1RM. Deadlift needs the warmup sets, but don't overdo it.