3 weeks ago before I went home for xmas break, I was working with 365lbs. I kinda tweaked my back so I decided now was the time to take a few weeks off from DL’ing.
So yesterday I did my first DL’ing workout since mid dec and was planning on doing a very light workout. So I do 135x12, 225x8, 255x4. For my final warmup set I generally do 275x4, then progress up to 365 over 8x4 scheme. So I get the first rep no issue (275) (I’m looking straight ahead) and as soon as I go for #2, a smoking hot blonde girl is walking directly towards me…I lost all concentration and couldn’t budge it off the floor. Hahaha…I laughed at myself for that one. We were looking directly at each other and I think we both cracked a little smile cause she knew exactly what had happened.
I generally do deads facing the wall so I have no distraction, but the gym was packed and I had to work in a new space. Haha, won;t be doing that again! I should have went for a chat with her…
Went the cautious route and finished with 315lbs @ 8x4.
[quote]Jetric9 wrote:
I think you should post some pictures of her haha
On a side note, I think you’re wasting too much energy with the warmups.[/quote]
I disagree, i think his warm-up is perfect. A warm up such as his is needed to get the blood flowing to the right areas and prepare your body for the strain it’s about to go under.
I used to feel warm ups were a waste of energy too and that i’d be able to lift more without them, it was only after i started doing them that my lifts improved dramatically.
[quote]Jetric9 wrote:
On a side note, I think you’re wasting too much energy with the warmups.[/quote]
Lots of people do lots of warmup sets, sometimes even reaching 10. What they do is use the same rep range as their work set, so for example they’d start with 45x3 and end with 405x3. What BrazenT is doing is more like a pyramid.
I am not saying that warmups are a waste of time. I agree that you have to warmup to let your body know whats coming up, and a good neural warmup is especially good if you’re going heavy.
What I would do is say your 2RM is 300, I would start of with just the bar and do six reps to familiarize yourself with the movement pattern. Next, I would bump it to 135 and do four reps. Then after that, bump it to 225 and do three reps. Finally, I would load up the bar to 250 and do two more reps before starting my first set.
What I saw in the OP warmup is a high-rep burnout warmup that will simply lead to a waste of energy.
This particular workout I may have done a few extra reps in the warmup simply because I hadn’t done deads in a while.
ie 12 vs 8 @ 135
and 8 vs 4 @ 225
Sets 5-7 in my workout are where I generally get the biggest numbers, then I drop the weight a bit for the last set.
I should point out I have zero training from a powerlifiting point of view. I’m really just playing around with the warmup/set scheme. I like reading comments like this, and pretty much every other post about DL’ing, as it gives me something to think about. I do however like to keep the reps low when DL’ing.
[quote]Jetric9 wrote:
I am not saying that warmups are a waste of time. I agree that you have to warmup to let your body know whats coming up, and a good neural warmup is especially good if you’re going heavy.
What I would do is say your 2RM is 300, I would start of with just the bar and do six reps to familiarize yourself with the movement pattern. Next, I would bump it to 135 and do four reps. Then after that, bump it to 225 and do three reps. Finally, I would load up the bar to 250 and do two more reps before starting my first set.
What I saw in the OP warmup is a high-rep burnout warmup that will simply lead to a waste of energy.
jet[/quote]
Pretty much what I had in mind. I don’t like high-rep warmups either if my work sets are low in reps.
Ball cap, long blonde hair, sports bra and re-god-dam-dicolously tight short shorts, and I’m going to make a guess here, but ced sports bra was covering up what appeared to be fake tits. I saw her doing walking barbell lunges when I was leaving.
Reading this has made me wonder about my warmup sets also… I don’t have any training either, except this great place, but being overweight all of my adult life I have had many layups do to lower back pain before I started training. Because of this, I always tend to be cautious, and warmup “fully”, or what feels right. … maybe it is too much.
My last DL workout was like this:
bar x 12 SLDL… 135 x 12 SLDL… 230 x 12 SLDL… 320 X 10 DL… 370 X 8 DL …410 X 5 DL… 500 x 3 DL… 500 X 1 DL… 590 X1 DL
I do this every other DL workout, with the other being 10 X 320 X 4 sets for my light day. Each of my workouts starts with a DL, or a Squat workout, with these being rotated light and heavy. On each day when I start with one of these, I also do single leg training for the other movement afterwards. I do full body training each day, with all upper body movements after the squat/DL movements. never to exceed 60 minutes in a session.
Would I benefit from less warmups, and more heavy sets with less reps?
Is that too much, and also, should I not go as heavy at the end, and just repeat the 410 X 5 three times?