Deadlifting WO and question.

[SofaGeorge]

I do this:

warm up 135 X 8-10

warm up 135 X 8-10

Warm up XX X 1

set XX X 6

Set XX X 6

Set XX X 8-10

I drop the weight slightly on the third set and go to failure with slightly higher reps. I only drop the weight because I reverse my grip. Three sets of deads cooks me thoroughly before I do pull ups.

 

[b fold the truth]

If I were coming back from an injury and my 1RM was something near 315...I'd do something like this:

Bar x 10
135 x 5 x 3 sets (all warmups and light/easy)
185 x 1 x 5 sets (20 sec rest between sets)
225 x 1 x 5 sets (20 sec rest between sets)

Since you probably don't need to be taxing the muscle with heavy weight right now...use rest time as a factor as well as a little volume. The intensity should not be high right now...

As your back gets stronger (spine) then I'd start adding the weight to the bar.

B True