deadlift training

[donmcgowen]

All right. I'm a beginner/intermediate lifter and I do a variation of the 5x5. I am continually making some progress but I have a question for deadlifting. Right now I do deads on back day. Ex. deadlift 5x5, hanging clean 5x5, pullups 3x12, db rows 3x8. So how do you guys train deads. Mine is like 135x5, 225x5, 275x5, 315x5, 365x1, 365x1. When you do the 5x5 do you all do 5 sets at the same weight or ramp up like I am doing. Doing it this way I feel I only have 1 working set at 315. should I be doing 5 set of 5 at 315 or do I have enough volume. I want to get the most out of my training without overtraining. I would love to see a few examples of how you train deadlifts. i guess this goes for all lifts. Should I be benching 5x5 at 225 or ramp up so my last set is 225x5. I just don't feel like it's enough volume. Thank everybody. This is definitely the best forum.

 

[obsessedwliftin]

On a true 5x5 bro you have 3 to 4 warm up sets and then do 5x5 at your working weight. On deads There is normally 1-2 sets of warm up ramping to 1x5 at working weight. That is on a Strong lift 5x5 any way. Your ramping should be on warm up sets then do a 5x5 at the weight you have worked up to increasing by 5lbs on each excersize except deads increase those 10lbs. Hope that helps bro.

 

[donmcgowen]

thanks. I just see some different approaches with the different 5x5 routines. some are 5x5 with same weight with warm ups of course and others are 1x5 with warmups. just trying to get a better idea of the way I should train without overtraining or
preventing progress. Thanks again.

 

[obsessedwliftin]

No prob bro! I have had the best results on the Strong lift 5x5. That constant weight on the work sets seem to be paying off. Good luck to you.

 

[moya]

i like pulling singles on deadlifts... then doing a little volume after those... but thats not a 5x5, just the way i like to pull...

 

[lweaver]

Whether you pyramid or keep your workload steady on the 5x5 is up to you. Are you seeing progress with your current method?

I've been doing 3 warmup sets, then pulling 1-2 heavy singles. Very low volume, but it works for me.

As long as you're pulling consistenly with some sort of method I believe you'll get some good results.

 

[_cato_]

The general idea with deadlifts is that, unlike other lifts, they are particularly draining in a systemic way, particularly if you are doing them without straps. Therefore, many programs either prescribe deadlifting infrequently (ie once a week or less) and/or with low volume. So for example, Texas Method has the lifter doing high volume on bench and squats (at 5x5 sets across), while only doing 1 top set of 5 on deadlifts. Very rarely do strength-oriented programs have the lifter doing the same volume on deads as on other lifts, outside of programs designed for beginners (who won't be taxed as much systemically due to using lower poundages).

That said, there's nothing intrinsically wrong with doing more volume on deadlifts if you personally can handle it, regardless of your development level. A key determinant for you should be: what is your goal for doing the deadlifts? If you are doing them for strength, you can certainly make progress for a long time doing 1 top set of 5. If you are doing them for muscular development, then you're probably better off with higher volume, or complementing them with other back/hamstrings exercises.

 

[FlexManning]

i like pulling singles on deadlifts... then doing a little volume after those... but thats not a 5x5, just the way i like to pull...

Personally I think that's the way to go unless sticking to a true 5x5 routine. I'd go one farther and say most guys would probably be better off sticking to heavy singles on deadlifts and adding accessory movements for moderately high reps for volume if they feel they need it.