T Nation

Deadlift 1RM


#1

Hey guys, I will be testing my Deadlift 1RM tomorrow to calculate my %s for 5/3/1 which I start in June. Just wondering what kind of a progression I should use to best find my 1RM.

1) 135x8
225x4
315x2
365x1
405x1
etc.
?
or
2) 135x10
185x6
225x5
275x3
315x2
365x1
405x1
etc.
better?

Right now I'm leaning towards something like option 1 since Deadifting is said to be best when kept to low volume. I don't want to tire myself, Deadlifting is pretty draining. Any thoughts?


#2

Option one for sure. It sounds like you already know why.


#3

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_warm_up_for_a_onerep_max


#4

warm up with 3 sets of 7 with 135. then jump right to a new max, 101%-115% of your previous max.

Just Kidding

2 rules I follow are 1) dont get tired warming up and 2) be sweating by the time you hit your first attempt. It doesnt really need to be much more planned out than that.


#5

If I am going to test a single then I like to do only singles, so it might look something like this:

135x1x2
185x1x2
225x1x2
275x1
and then work your way up in reasonable jumps from there.

When the weight is light the pace might be fairly fast and as weight increases so does rest.

I like to practice the all out focus that a single heavy rep demands, and doing that from the start has worked for me. I also like working my way up gradually because if I get close to my 1RM too quickly the weight feels a lot heavier than it should. Since the weight jumps are fairly small the singles work good because you won't really tire out


#6

Alride thanks for the help guys, and good links. Gunna get me a PR today!!


#7

Alride thanks for the help guys, and good links. Gunna get me a PR today!!