I am trying to get my deadlift up. Doing 5 x 5s like so
First 4 sets going up in weight - last set the heaviest. Is this how to do it or is this retarded?
By the last set I feel a bit exhausted … I feel like the lift would have been better if say I did that heaviest set 4th.
So far the weights have been going up but I am a bit lost and would appreciate some input. Thank you in advance.
That is a viable way yes. I prefer how ever doing this…
Warmup
135 for 5
185 for 5
225 for 5
315 for 3
375 for 1
405 for 5 sets of 5
Once I can get all 5 sets id go up to 415. If I only got 3 or 4 sets say 5,5,5,5,3 then I would keep 405 for another week or two.
[quote]Reed wrote:
That is a viable way yes. I prefer how ever doing this…
Warmup
135 for 5
185 for 5
225 for 5
315 for 3
375 for 1
405 for 5 sets of 5
Once I can get all 5 sets id go up to 415. If I only got 3 or 4 sets say 5,5,5,5,3 then I would keep 405 for another week or two. [/quote]
This is my preferred method as well. I like it because it calls for lower weight to build form and allows for more auto-regulation, which for me is immensely important. Also, I’m less likely to be stupid and go too heavy if I have to hit a weight for 5 sets across instead of just one heavy set.
Another alternative that I have been using lately and really like is as follows:
(Only working sets are shown, warm up with ramping weight sets before hand)
Use same weight for all sets, but instead of doing 5 sets of 5 do 4 sets of 3 followed by 1 set of 5.
If you get 5 reps on the last set, then the following week use the same weight but do 4 sets of 4 followed by 1 set of 5.
Again, if you get 5 reps on the last set, then the following week use the same weight but go for 5 sets of 5.
If you get all 5 reps in all 5 sets, then for the following week increase the weight by 10 pounds, but go back to 4 sets of 3 followed by 1 set of 5 and repeat the above progression.
If in any week you fail to get the target reps, you simply repeat the workout the following week and try to get the target reps.
I feel the deadlift responds best to one heavy “top” set per week. How you get there is important in that you want to be fully warmed up and have stimulated your nervous system sufficiently so that you are ready for that set. I am currently using 5/3/1, so I will have 2-3 warmup sets followed by 2 heavier sets building up to the top set, where I typically try to get 5 or more reps. Doing 5 sets across for deadlifts is too taxing on the nervous system to allow sufficient weight to maximize gains, at least for me.
Great feedback thank you