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

[Rusty]

You slipped up one day and said where you went to school I remember that cause I moved close to it as a teenager. Hahaha.

@herrubermensch not sure if I remember how old you are t if I started at 80% of anything at my age (44) then it’s injury city for me. Lol.

 

[herrubermensch]

Mid-50’s here, so I completely agree. Just another crazy workout theory floating around out there.

 

[Rusty]

Ya I wouldn’t try it. Not worth it.

 

[Poppy]

The internet is full of do this do that try this try that. It’s a mess

 

[herrubermensch]

Indeed. I just wanted to float it here to see if, contrary to my expectation, members here actually used that approach. I currently max out in the mid-300s on deads, and yesterday, I started with 225 x 10 and slowly worked my way up to 315 for five sets of five. It was a quality workout.

 

[Poppy]

Darn you had a great session. Especially for an old dude! Hahaha kidding

 

[Poppy]

Sounds like you got it dialed in.

 

[JB_rD81]

@herrubermensch, there may be a little confusion in translation here, so I’m going to interject with 2 cents if that’s fine. A little back ground, I’m 40 (almost 41) with over 20 years in Power Lifting and programing for competition. I beleive the confusion here lies in the translation of 80% of 1RM. Almost every established powerlifting template bases working numbers off of 80% if you’re true 1RM. The theory behind this is that your true 1RM is established usually in a meet situation when your internal volume is cranked to 10 (internal volume represents adrenaline). Typically you’re not going to be able to use this weight in an every day situation, so training templates like SMOLOV, SHEIKO, Conjugate/West Side and Block Periodization base your working numbers off 80% of the 1RM, because this is a more manageable number when your internal volume is closer to 1 (uninspired training). So for example, you just competed in full power, your numbers (for sake of ease of figuring out 80%) were 600 squat, 400 bench, 700 deadlift… your training numbers for your next training cycle would be based off 80% of those numbers, meaning 480 squat, 320 bench, and 560 deadlift. Then beyond that, your weekly training numbers are actually a percentage of those numbers you entered as TRAINING MAX. This keeps you from injuring yourself, or breaking things down beyond repair and hindering any strength gains. Rarely ever do you want to work up to a true 1RM unless you’re testing, which should be done at meets or after training cycles. Hope this helps, remember, just my 2 cents.

 

[herrubermensch]

Understand and agree with all of that! Thank you! This was a more specific training protocol that called for the very first set after warm up to be one rep at 80% of 1RM. Just struck me as nuts, but wondered if there was some experience/science to back it up.

 

[JB_rD81]

I’m not disagreeing, just seems like a good way to injure ones self. I’d be leery of it if I were you.

 

[Poppy]

I always liked the conjugate training. I broke thru several platues using submax percentages dynamic method. Bands chains etc.

 

[JB_rD81]

For the longest time conjugate was thought to only help equipped lifters. How wrong that was, some of my best training was conjugate

 

[futureICUdoc]

Correct me if I’m wrong, because this is all amazing info (full disclosure I’m getting back into lifitng consistent), but is the working number of 80% also a way of “deloading” at the beginning of programming that way you make consistent progress week to week?

I feel like there’s so much knowledge I lack in programming and haven’t made the time to learn it all

 

[Juggernaut]

I usually use bands to warm up my hips, start at 135 do a set of 10 and add a plate every set till I get to my working sets of 5 and lower.

I also do some walking lunges with no weight just to get the blood flowing.

I definitely wouldn’t start at 80% of 1 rep max, that hurts just thinking about it.

 

[JB_rD81]

A deload should never be 80%, they’re typically somewhere between 50-60%. Your working sets will typically be 70-90% of your training max (80% of your true 1RM) unless you’re running a parking cycle, then you’ll work all the way up into the 90’s to allow for peak strength going into a meet. If you were to deload with the same weights you’ve been training with it would crash your CNS over time and throw any GPP (General physical preparedness) you’ve gained out the window.

 

[Poppy]

@futureICUdoc as @JB_rD81 and I were referring to earlier…you can google westside and or conjugate and or block periodization those are all strong types of programming…

JB probably knows some of newer ones.

 

[Poppy]

I will have to live vicariously thru you JB as my heavy strength training days are over.

 

[SidTheSlothh]

That would be like doing 80% sprints before a run. Easy way to get an injury. I’ve pulled muscles doing that in the past. Heavy compound lifts I will always work up to with warm up sets.

 

[Dirtnasty]

Deloads is where I seem to fail. But I think with doing different variations like snatch grip dl it helps me do a light lod and still feel I’m working hard

 

[JB_rD81]

I used to fail at them as well, I never really liked them, felt pointless to just go through the motions. Deloads allow for your GPP to be on point though. I tolerate them now