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Best Pyramid for Deadlift Working Set?


#1

I notice a pretty dramatic difference in my squat working set if I do a proper ramp-up pyramid, but haven't figured out how to make that technique carry over to deadlift. I'm talking about going for a 1x5 max load working set to start off the training session. What's the best way to work up to it to get the best (and safest) pull?


#2

I'm confused. Are you asking how to warm up to your working sets?


#3

Yes.


#4

For me this is what I do:
A few sets with the bar so I can lower it well below where it normally sits. This way I can really stretch and get in position properly.

Then I load 1 plate and do 2-5 sets for a few reps just to get the groove going and warm up the muscles. In between warmups with bar and 1 plate I will do leg swings, walking toes touches, fire hydrants etc etc....

I will then put on a 2nd plate and usually just 1 set and I feel good. (Obviously only do this if your 1RM is over 500)

Then once 2 plate feels good and you feel loose and warm I would do something like:

50% x5
60% 2x4
70% 2x3
80% x2
5RM - probably around 85%?

This setup is obviously assuming your 1RM is at least 350+ so you can fiddle around with 1 plate or 500+ so you can fiddle with 2 plates


#5

Thank you - very helpful.