Deadlift warmups

masto1983

How do you lads manage your warmups?

Started doing deads a few months ago(which i love!), but recently finding the load a bit much.
For my back day i'm doing deads first.

This is where i'm at:
60kg x 8
80kg x 5
90kg x 2
100kg x 2
105kg x 5 x 5

It hasn't really changed from 5x5 on 100-105kg in the last while, seem to be stuck.

What to do??

BobbyOLeary

I'd reckon that you're doing too much in your warm-up.

If I was going for 105kg for 5x5 this is what I'd go for:

20kg x 5
60kg x 4
80kg x 2
105kg x 5 x 5

I've found I don't need a huge amount of warm-up for deadlifts, 3 sets is usually enough, 4 maybe if the weight is around 120kg.

masto1983

BobbyOLeary wrote: »

I'd reckon that you're doing too much in your warm-up.

If I was going for 105kg for 5x5 this is what I'd go for:

20kg x 5
60kg x 4
80kg x 2
105kg x 5 x 5

I've found I don't need a huge amount of warm-up for deadlifts, 3 sets is usually enough, 4 maybe if the weight is around 120kg.

Yeah, definately seems to be too much before the 5x5. A jump of 80-105kg is a bit much, but i know what you're saying.

Anyone suggest a different program for deads to help increase the weight?

davyjose

masto1983 wrote: »

Yeah, definately seems to be too much before the 5x5. A jump of 80-105kg is a bit much, but i know what you're saying.

Anyone suggest a different program for deads to help increase the weight?

IMO, it's not. If you're repping 105kg and you're not fully warmed up by 100kg, then you shouldn't be pulling 100, which means its not part of your warm-up, it's just pyramids.

BobbyOLeary

Maybe throw in a single at 90kg then, personally I found the jump from 80kg to 105kg to be fine.

If you want to increase your Deadlift, along with your Squat, Bench, Shoulder Press and Power Clean then Starting Strength is the way to go. It uses only a 1x5 set of Deads so weight increases are easier.

BossArky

masto1983 wrote: »

How do you lads manage your warmups?

This is something I have pondered myself in recent weeks. Like yourself I'm working on a 5x5 and just didn't feel right when getting to the heavy sets.

Now I've started to include a few light good mornings and squats before the heavy deadlifts. Here is an example from my log on Tuesday.

my log wrote:

Good Mornings (oly bar)
20kg - 1x10 ... warm up for deadlift

Squat
20kg - 1x10 ... warm up for deadlift

Deadlift
60kg - 1x5
100kg - 1x3
120kg - 5x5

--> so I'd recommend a few good mornings to warm up your lower back and stretch the hamstrings/glutes. The lightweight squats help get the heart pumping.

Maybe there are better ways to go about it but this helped me feel more up for it.

delllat

BobbyOLeary wrote: »

Maybe throw in a single at 90kg then, personally I found the jump from 80kg to 105kg to be fine.

If you want to increase your Deadlift, along with your Squat, Bench, Shoulder Press and Power Clean then Starting Strength is the way to go. It uses only a 1x5 set of Deads so weight increases are easier.

i also jump from 80 to 105 without problems

dave80

My Warmups:

20 X 5
60 X 5
100 X 5
140 X 5
180 X 5
220 X 5

20kg increases are ok if you warming up to the 100-120kg mark, dont see the point in warming up with 100kg if you max is 105kg

kevpants

Since I hurt my lower back recently I've been thinking, similarly to BossArky, that it may be better to warm up for Deadlifts by doing other exercises than just light deadlifts. I'm thinking of light good mornings and pull thru's. Something to get blood to the hams, glutes and lower back.

AlphaMale 3OO

kevpants wrote: »

Since I hurt my lower back recently I've been thinking, similarly to BossArky, that it may be better to warm up for Deadlifts by doing other exercises than just light deadlifts. I'm thinking of light good mornings and pull thru's. Something to get blood to the hams, glutes and lower back.

I find I deadlift better after squats so maybe a few light ones would'nt go amiss.

masto1983

BossArky wrote: »

This is something I have pondered myself in recent weeks. Like yourself I'm working on a 5x5 and just didn't feel right when getting to the heavy sets.

Now I've started to include a few light good mornings and squats before the heavy deadlifts. Here is an example from my log on Tuesday.


--> so I'd recommend a few good mornings to warm up your lower back and stretch the hamstrings/glutes. The lightweight squats help get the heart pumping.

Maybe there are better ways to go about it but this helped me feel more up for it.

Thanks, will give this a try the next day, same for the squats!

Been looking at your log, you're making great progress "pb"'s all over the place. Keep it up lad!

Transform

Certainly would recommend taking out the 100kg warmup - too close to max.

Might be good to also do 3 work sets at your max instead of 5 or just take reps down to 3 reps and do 6 work sets.

finally, swap for one week in every 4 partial deadlifts off a rack or steps/platform - bar should be slightly above knee height and pull to standing. Really useful for getting your body used to heavier loads but as stated once every 4 weeks due to the load.

BrianD3

My warmups are minimal. For deadlifts I do around 4 singles starting at about 50% of my 1 RM and working up to about 75%.

For other lifts where I'm not using as much weight as I am for deadlifts I do even less warming up. One light single and one moderate one.

masto1983

Transform wrote: »

Might be good to also do 3 work sets at your max instead of 5 or just take reps down to 3 reps and do 6 work sets.

finally, swap for one week in every 4 partial deadlifts off a rack or steps/platform - bar should be slightly above knee height and pull to standing. Really useful for getting your body used to heavier loads but as stated once every 4 weeks due to the load.

Would 3x5 (sets x reps) be enough tho? I could certainly see myself moving up the weight on a 3x5, but is it as good as a 5x5?(just thinking out loud here, i know i have to see what works for me...:o)
I'll definately try the partials too!

At the moment the 5x5 is knocking the sh1t outta me, all good tho! Definately need to change it up for a while.

Thanks again all.

DM-BM

masto1983 wrote: »

Would 3x5 (sets x reps) be enough tho? I could certainly see myself moving up the weight on a 3x5, but is it as good as a 5x5?(just thinking out loud here, i know i have to see what works for me...:o)
I'll definately try the partials too!

At the moment the 5x5 is knocking the sh1t outta me, all good tho! Definately need to change it up for a while.

Thanks again all.

But is it all good though, if your stuck at 105kg?
3x5 is plenty, people have made lots of progress on starting strength, and that has only 1x5 for the deadlift.

Roper

Get used to the idea of work-up sets versus work sets. Just do enough to facilitate your work sets as they're what's making you stronger not the fluff beforehand.

Transform

How often are you deadlifting??

cardio,shoot me

i find some pullups help warm up the back for deadlifts

masto1983

Transform wrote: »

How often are you deadlifting??

Once a week. Doing a 3-day split, do it on the back day...

Transform

can you lay out your complete program?

masto1983

Transform wrote: »

can you lay out your complete program?

Goal = strength/mass

DAY 1 – Chest, Shoulders & Triceps: Sets x Reps
Bench Press 5x5
Shoulder Press(SM) 5x5
Incl Dumbell Press 3x8
Shrugs (SM) 3x10
Lateral Shoulder Raise(cable) 3x8
Tricep Dips 4x6-8(bw)
Tricep Pulldowns 5x10

DAY 2 - Legs:
Squats 4x6
Calf Raises(machine) 3x12
Leg Press (machine) 3x10
Leg Extensions(machine) 3x10

DAY 3 – Back and Biceps:
Lat Pulldowns warmup
Deadlift 5x5
Chins/Pullup (negs) 4x6-8
Shrugs(SM) 5x10
Barbell Curls (superset) 5x8

All of these sets are done with weight as close to failure as possible. At the moment trying to increase the Bench, Sh Press, Dead, Squat by 2.5kg each week...