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Appropriate Reps For Deadlift Training


#1

I'm new to deadlifting (and fairly weak at it), and trying to figure out what I should be doing to train for it. I'm 5'6" and 145 pounds (need to lose about 12 pounds of fat), and have fairly long arms. Started by trying out light weight a few times to get the form down over the past 2 weeks, then established a max as a baseline 3 days ago (245). I did my first workout today: 135x5, 185x5, 205x5, 225x5, singles: 250, 255, 260, 265 (there was no way I could have done more without losing form). I've read that total reps for a deadlift workout should not exceed between 17 and 19, and would like some advice on how I should structure my sets and reps.


#2

5'6" and 145 lbs. and you're trying to LOSE weight? Eat some food for god's sake!

I think a simple 5's progression is probably suitable for your current level. Work up to a top set of 5 reps while keeping good form 1-2 times a week and see where it goes from there. Keep it simple.


#3

Agreed with both statements.

Eat a lot -- eat everything you can get your hands on, and squat and bench a lot in addition to your deadlifting. Keep building strength and muscle -- that's the best way to encourage fat loss. But I can't imagine you're carrying much fat anyways at 5'6'' 145#.


#4

Agreed with both statements.

Eat a lot -- eat everything you can get your hands on, and squat and bench a lot in addition to your deadlifting. Keep building strength and muscle -- that's the best way to encourage fat loss. But I can't imagine you're carrying much fat anyways at 5'6'' 145#.


#5

Agreed with both statements.

Eat a lot -- eat everything you can get your hands on, and squat and bench a lot in addition to your deadlifting. Keep building strength and muscle -- that's the best way to encourage fat loss. But I can't imagine you're carrying much fat anyways at 5'6'' 145#.


#6

Thanks for the advice, I'm a beginner at powerlifting and aware that I am going to need to put on a lot of good pounds to even be average at it. I have increased my protein dramatically, instead of going heavy on carbs. I play a lot of basketball, and never put on much weight before because I burned so many calories and needed a high protein diet. Before an injury, I was only about 135 with very little fat. I like the advice of just working with sets of 5 once or twice a week to keep it simple. I was doing the Dave Tate bench press routine, but realized it was too advanced for me at this stage.


#7

richard.hawthorne.

train smart, eat smart. I'm stronger now than at 185lbs than the 195-215lbs I was from 2011 to march of this year. I actually got stronger cutting weight. I just greatly improved the way I ate and also the way I trained. Clean up your diet and the way you train first. Unless you would rather get big quick.


#8

As a beginner your deadlift should increase just by doing it often and always being critical of your form. Just by squatting 2-3x a week and pulling in the 3-5rep range for 4-5 sets you will see significant improve as long as you stick to it. Try and identify weaknesses and strive to improve upon them (grip, lockout, speed off floor etc). And don't worry about losing 12lbs when you are 145lbs if you are trying to get stronger.