Starting Deadlift Workout with One Rep of 80% of 1RM?

[herrubermensch]

So I am scheduled for a “back and bis” workout today and will start it with deadlifts. I was reading some deadlift workout recommendations, and a number of them specify that the first set should be one rep with 80% or so of your 1RM, then drop 10% and do your sets (5x10 or whatever). Does anyone here follow that routine and if so, why? I’m really curious.

 

[Dirtnasty]

I always work up to a top set but I’m more of strength training.

 

[Poppy]

Is that after warm ups?

 

[Dirtnasty]

I would assume

 

[Poppy]

I’m not a deadlift guy bit on the big movements like that… I would do it like @Dirtnasty and work up to a big heavy double triple or 5 depending on what the day called for. Occasionally i would then take 20% off and do amarp leaving one in the tank.

 

[Poppy]

Thats for my strength training

 

[futureICUdoc]

I usually do a warmup with just the bar to get my back and glutes firing together.

Then for workouts working up to a heavy 1+ amrap, I’ll go from an empty bar to

55% for 5
62.5% for 5
75% for 5
87.5% for 3
Working heavy for 1+

And then work my way backwards
95% for 3
90% for 3
90% for 3

Working weight is based off 90% of my 1 rep max

If I hit 3 reps clean on my working set I add 10lbs for next week

 

[herrubermensch]

Exactly. A modified pyramid. That’s what I’ve always done, but you have these people who swear you should start with one rep near your 1RM. Sounds crazy to me.

 

[Poppy]

Me personally, I’m like you… I like “sneaking “ up on my working sets. IMO that’s the best way to avoid injury. I’ve also read studies that show that doing it as you have listed has benefits because the work up sets have lots of value for technique as well as poundage handled. I guess everyone is different and you got to find the one that works for “YOU”.

 

[Poppy]

I’ve seen world class power lifters tha take forever to get to their working set(s). Like 10 sets or so.

 

[Dirtnasty]

That’s the shitty part of lifting really heavy is working up to top set the. Having to rerack everything dead’s take me about an hour to get through some days

 

[Poppy]

With the weight you’re using I don’t doubt it.

 

[Poppy]

I used to train with a couple of guys your size. We would have to have 2 sets of J hooks on the squat rack…one set low for me and one set high for them. We would have lift the bar up and down between sets.

 

[Dirtnasty]

Yeah wouldn’t be as bad if I had workout partner. Always used to lift with guys my hieghtb though cause positions for football

 

[Poppy]

What position did you play…you mentioned the combine before so im assuming college ball.

 

[Dirtnasty]

I played nose at a d2 school in the gliac won’t say what school but I’ll say Republicans love it

 

[herrubermensch]

My son was a four-year starter at center for a well-known D3 program. Used to love going to his games.

 

[Dirtnasty]

Purple by chance

 

[herrubermensch]

Nah. Black and orange.

 

[Dirtnasty]

Got it