Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

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ME Deadlift Set Up

SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2009/01/04, 03:20 AM
Going for a ME Deadlift Monday and I think doing it the 5x5 way has killed my ME on this lift so tell me what you think about this set up.

Deadlift ME

Barx8
187x5 55%
221x3 65%
255x1 75%
289x1 85%
323x1 95%
355x1 PR

Depending on how 355 feels

360 or 365x1 PR (if I have more in me)
365 or 370x1 PR (if I have more in me)

Remember this is not what I have done this is a set up for a ME attempt.

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Knock-Um Down & Keep-Um Down!

My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609

Squat 285
Deadlift 340
Bench 260x2
2009/01/04, 01:55 PM
I would do

55%x5
65%x3
80%x1
90%x1
100-102%x1
SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2009/01/04, 03:51 PM


============
Quoting from menace3000:

I would do

55%x5
65%x3
80%x1
90%x1
100-102%x1
=============

Calculate this off my new attempt or my current PR 340 becuase 102% off current is only 5 pounds.

--------------
Knock-Um Down & Keep-Um Down!

My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609

Squat 285
Deadlift 340
Bench 260x2
SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2009/01/04, 04:34 PM
I have it like this for now.

Barx8
187x5 55% will actually be 185
221x3 65% will actually be 225
272x3 80% will actually be 270
306x3 90% will actually be 305
PR Attempt @ 355= 105% of current 1rm
Current 1RM 340


--------------
Knock-Um Down & Keep-Um Down!

My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609

Squat 285
Deadlift 340
Bench 260x2
SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2009/01/04, 04:53 PM
Reason I'm going 105% over 102% is that I feel I have been cutting myself short this whole time on deadlift pr's because of the 5x5 style and doing them after squats.

I now will attempt deadlift pr's without doing squats on that day and feel I will get better pulls this way for a more accurate pr.

After this week I'll use the 102% and if I have more in the tank after a 102% pr I'll add 5 to 10 more pounds.

--------------
Knock-Um Down & Keep-Um Down!

My Log http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609

Squat 285
Deadlift 340
Bench 260x2
jbennett
jbennett
Posts: 1,558
Joined: 2001/02/28
United States
2009/01/04, 10:04 PM
I agree with menace on this one. You're going to be too tired to attempt a PR after all those reps. You could easily hit 365 if you just do a basic warm up.
:dumbbell:

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--JBennett
"I've up-ed my intensity.... now up yours!"
"Pain is only weakness leaving the body."
"Never think of how weak you are; think of how strong you're going to be."
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2009/01/06, 11:07 AM
i agree with both above. i would do a normal warm up like menance's idea, and if you feel the need for more reps, do it after your PR. drop to like 315 and hit that for a few or something like that. good luck
SFGiantsMVP
SFGiantsMVP
Posts: 1,533
Joined: 2005/12/04
United States
2009/01/06, 12:11 PM
It went like this:

8x Bar
5x 185
3x 225
1x 275
1x 305
1x 355 PR
0x 365
0x 365

Going for a PR after a PR in deadlifts wasn't going to happen but I had learn that one on my own.

--------------
Knock-Um Down & Keep-Um Down!
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=15&t_ix=1609

Squat 285
Deadlift 355
Bench 260x2
2009/01/06, 02:59 PM
good job congrats.