just a random question…
how far does 1x5 deadlifts usually take you, vs doing something like 2x5 or 3x5? Is there a huge difference? After like 2 sets of deadlifts i feel like my form starts to get worse so just stop
I’m alternating between deadlift/squats every other day, so don’t want them to interfere with each other… just curious how far these x5 routines tend to take you before you need to switch?
Like would it be possible for me to get to a 600 lb deadlift just doing 1-3 sets of 5?
It won’t be possible to get to a 600 lb pull without a LOT and I mean a LOT of work and time. Take care of your weaknesses (tight hamstrings and shit form).
The amount that you get out of x5 programs varies from person to person. It varies based on 1) how effectively you follow their directions in setting up the scheme or how badly you butcher it trying to “do your own scheme” 2) how good you are at understanding the ideas that make it work and hence being able to properly adapt it to your own thing without butchering it 3) how much you are built for the deadlift with leverages 4) how much CNS fatigue you can handle (everybody can train themselves to handle more, LOTS more, but just like some people are naturally strong or lean, some people are naturally more resilient than others at the beginning)[/quote]
haha, i will work on my hamstrings (this article says just to practice getting into deadlift position every day for tight hamstrings)
until that’s fixed im probably just gonna go slightly wider stance
my form was better last time(plus no back pain) since I dropped the rep range from 6-9 to 5. plus the high rep deadlifts seem to turn more into a cardio exercise instead of lower back
gonna hold off on the belt I guess, at what weight do you think I should get one though, assuming I fix my form? I always see powerlifters / anyone lifting heavy using a belt
my 1RM is around 370 or something horrible
In general, two things are true: 1) low back endurance goes first, not “strength”. So that means when strengthening your low back, you need reps to teach it to maintain posture and arch correctly when fatigued (meaning good mornings for reps not 1 RMs yet, back extensions, etc. Not talking deadlifts here per se). and 2) it’s usually a good practice to limit the belt to sets of 90% 1RM or higher. Alternatively, you can practice using a belt on only the very last working set of your deadlifts, when you’re already very tired. This practice is because of #1, and also because you NEED to learn to use your core musculature to stabilize yourself properly, not rely on a crutch.
In other words, use a belt only after your lower back has gotten a lot of good work to strengthen it, or if you are feeling like complete dogshit that day (we all have super crappy days, it happens. Belt up and go in that case).
In other news, I can pull 500 lb beltless, so really the key is a) stay with weights you don’t completely break form on to build your strength, and b) train to improve the amount of weight you work with beltless. At this point, Max attempts should be 3RMs I think mostly. Maybe some 1RM attempts, but you need a bit of extra TUT.
Basically, the point I am trying to get across is that there is no specific “weight” at which you need a belt, only % of 1RM. I haven’t had my caffeine today, so I’m not speaking the most articulately. Powerlifters use the belt a lot to work on getting the most extra poundage out of it (similar to how they practice in a suit to work the technique), or to relieve extremely tired muscles from weeks of hard work without deload periods (basically recurring “dogshit” days).
You can use a belt at whatever weight you want, the key is only to not become reliant on using it to work heavy. You need your natural core muscles. I tend to put mine on between 85-90% 1RM, depending on reps, sometimes I won’t put it on at all when I max.