T Nation

Working Up to New DL PR

First some stats. 5’10" 140lb skinny asian. My current PR is 425lb. I attempted 435lb today but failed miserably.

This is how I worked up to it:

225x5
225x5
275x3
315x3
335x1
365x1
405x1
425x1
435(miss, barely half way up my shins)

Any tips on how I could work up my sets? Or just any tips at all would be great. Thanks in advance, enigma.

… Impressive bro. I didn’t know a 140 lb dude could do that. Anyway, I would use less volume and focus on a couple of warm sets, 3-5 rep range, and then go into two or three heavy sets. My best deadlift is 405 X 2 @ 200 lbs, but I don’t pritorize my deadlift.

135 x 3
225 x 1
315 x 1
385 x 1
435 x 1

Thats how I would do it.

I’m no expert but IMO just stop doing DL’s for a few weeks and focus on heavy low-rep supplemental exercises like pull-throughs, RDL’s and GHR’s, then take a week off of lifting all together and then go for a PR.

[quote]beebuddy wrote:
I’m no expert but IMO just stop doing DL’s for a few weeks and focus on heavy low-rep supplemental exercises like pull-throughs, RDL’s and GHR’s, then take a week off of lifting all together and then go for a PR.[/quote]

Yeah, but if he cut out 405 and 425 he would get 435 and I dont know about you guys but I dont like to wait for a new PR when I can hit it right now.

Maybe so, if that’s his problem. One thing is for sure, I don’t like to wear myself out with a bunch of reps of lighter weights before going for a PR. I just can’t do it.

what about the suggestion in an article recently. Deliberately overtrain on the deadlift, do a lot of it until you lose strength (300 for 7, until like 240 for 7/20% rule) then take a week off from training. you should easily be able to beat your PR.

[quote]n3wb wrote:
135 x 3
225 x 1
315 x 1
385 x 1
435 x 1

Thats how I would do it.

[/quote]

Not much of a warm-up there. If it were me, I’d go:

135x8 (speed)
225x5
315x3
365x1
405x1
435x1

None of the first 3 sets should be taxing since they aren’t even over 75% 1RM. 365 should still feel good, and 405 will give him a feel for the heavier weights, but not be too close to his max attempt.

Actually 395 would probably be a better choice for the second to last set, but psychologically, I’d rather hit 4 plates strong, and go into the PR attempt feeling good. As long as he rests 3-5 minutes before the PR he should be fine.

[quote]That One Guy wrote:
what about the suggestion in an article recently. Deliberately overtrain on the deadlift, do a lot of it until you lose strength (300 for 7, until like 240 for 7/20% rule) then take a week off from training. you should easily be able to beat your PR.[/quote]

Try it…See how that works for you. I guarantee that if you overtrain your deadlift like the article suggests, training it every day for a week, it will take much longer than week to fully bounce back. Not only that, but if you DL everyday, best case scenario is that you overtrain, more likely is that your form falls apart, and you hurt your back.

This wouldn’t be terrible advice for the bench press, but personally I wouldn’t try it for the DL.

Thanks for the advice everyone. I think i’ll give Modi’s suggestion a try.

Why dont you back it up with a video? 140lbs?

[quote]Kill’Em All wrote:
Why dont you back it up with a video? 140lbs? [/quote]

I would have to agree. That is a 3x body weight lift. If I could DL 3x my body weight I would post a video just to brag.