Workout: Deadlift Workout
Thursday, September 2, 2010 at 13:23 | by Darryl
This deadlift workout is used to increase maximum strength. In order to do this workout, you will need to know (or estimate your 1 rep max).
For estimation perform a deadlift using a weight you can safely manage for 5 reps with good form.
Multiply this weight by 1.16 to estimate your 1 rep max.
Warmup:
- 5 Push-Ups
- 10 Sit-Ups
- 15 Air Squats
Workout:
10 reps @ 25% of your 1 rep max
Rest for 2 minutes
3 reps @ 50% of your 1 rep max
Rest for 2 minutes
1 rep @ 75% of your 1 rep max (rest for 1 minute and repeat)
1 rep @ 85% of your 1 rep max (rest for 1 minute and repeat 4 more times)
Darryl
Just completed this workout:
10 x 40kg (88 lbs)
3 x 75kg (165 lbs)
1 x 115kg (253 lbs) - Twice
1 x 128kg (281 lbs) - 5 times
For good form keeping the bar close to the shins, inevitably means losing skin from the shins :-)
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Reader Comments (3)
That looks like a good workout, Darryl. I like the way of estimating the 1RM, too ...haven't seen that before and it's safe!
I have tended to favour a very similar workout of late, as I've been concentrating on the deadlift for my at-the-gym work. My last one looked like this (similar to yours, and to Art DeVany's approach): 20 reps @ 135 lbs. (60kg), rest 2 min, 10 reps @ 230lbs, rest, 2 reps @ 300lbs, rest, 1x 300, rest, 1 x 300.
I found that doing more reps at the start really got me feeling strong quickly and then the large jumps to the next weights didn't seem as drastic. Will play around with it, though. Depends on the day, I suppose.
All best and keep up the fine blogging/tweeting
Juan
Juan
I think this is a good strategy, it keeps you focused. I can really keep my eye on form and technique as there are no other distractions.
I also know that I am close to maximal effort whenever I attempt a workout like this. As always thanks for the feedback!
Nice! This is useful as I want to increase my maximum deadlifts. I currently max lift 250lbs and steadily increasing as time goes on. A long way to go but thanks for this workout!
Spartan Warrior