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View Full Version : A few noob questions about powerlifting and maximal efforts



fixationdarknes
05-28-2010, 03:33 AM
I don't understand the openers in PL. Like... let's say you open with 365, then you do 385, then 405. By the time you lift 405, haven't you already tired yourself out enough that you could have lifted more than 405 had you saved more energy by not doing the two heavy beforehand lifts (provided that you still warmed up to an extent)?

If you're REALLY going for the highest amount of weight possible that you can lift, how would you effectively warm up without tiring yourself out? For example I actually want to deadlift 405 in a week or two, and am wondering what the best way of working up to it is. I generally just slap a 45 on, then a 25, then two 45's, then two 45's and a 25, etc...

Any informative information is appreciated.

joey54
05-28-2010, 04:44 AM
135 x 10
135 x 5
195 x 3
235 x 3
280 x 1
330 x 1
370 x 1
405 x 1

That is just what I would do. Not basing it on anything else.

Learning2Lift
05-28-2010, 04:57 AM
Open with something you can do without any trouble, on the next attempt go for a 5lb PR, Then go for whatever if this is a meet. If this is training shut it down after a 5lb PR and go for more next time.

Sean S
05-28-2010, 06:21 AM
Using the OP's example, if you can do 405+ then an opener at 365 doesn't take that much out of you. At powerlifting meets there can often be 15-30 minutes between attempts so being "tired out" by your third attempt usually isn't a huge issue. Three heavy singles with long rests in between should be reasonable unless you are completely out of shape. The only exception is in the DL if it's a long meet and you've been there for 10-12 hours and are just tired in general. Plus if you try to jump straight to an all-out max on your first attempt, you run a huge risk of bombing out.

AdamBAG
05-28-2010, 07:47 AM
Are you talking about "max effort" workouts or choosing attempts in a meet?

fixationdarknes
05-28-2010, 04:22 PM
135 x 10
135 x 5
195 x 3
235 x 3
280 x 1
330 x 1
370 x 1
405 x 1

That is just what I would do. Not basing it on anything else.

Hm... alright, seems similar to what I've been doing.


Using the OP's example, if you can do 405+ then an opener at 365 doesn't take that much out of you.

Hm... well, here's what I did the other week when deadlifting 390.

-45 x 10
-95 x 5
-135 x 4
-185 x 3
-225 x 2
-315 x 1
-355 x 1
-390 x 1 [+5 lb PR]

I felt I could've probably done 395 but I didn't attempt it. My point is however that 355 still felt pretty hard. I mean the bar didn't crawl up or anything but I still felt like it took something out of me. Is that just how the Deadlift is meant to be or what? :clown:



Also, this is how I warmed up for my max triple deadlift the other day:

-45 x 10
-95 x 5
-135 x 4
-185 x 3
-225 x 3
-275 x 3
-315 x 3
-355 x 3 [PR]

The 315 x 3 still felt pretty tough to be honest. Did the 315 x 3 tire me out for 355? Should I have done less reps on the 315?

How would you guys warm up to a triple? Or even a 5-rep max for that matter?

And sorry, should've been clearer, I've never gone to a meet before. This is just for in-gym purposes for my own training. I used PL as an example though because that's what I thought of with openers/warmups and stuff.

Thanks.

Sean S
05-28-2010, 05:47 PM
For training purposes what you are doing is fine. You need a certain volume of "heavy" lifts to get an adequate training effect. Your goal in training is to go heavy enough and do enough volume to force adaptation. Trying to lift an absolute, all-out, all-time max in a particular lift is a different animal than normal training.

joey54
05-28-2010, 07:27 PM
Think what you are doing so far looks pretty good. You are making your lifts, and it sounds like you are progressing.

fixationdarknes
05-29-2010, 12:24 AM
Alright thanks guys. So... the 275 x 3 and 315 x 3 before the 355 x 3 (or 315 x 1 and 355 x 1 before the 390 x 1) kinda serve the dual purpose of warming me up and getting in some heavy volume?

AJ Roberts
05-29-2010, 06:49 AM
I typically do the following at at meet 85%, 93% 100% with 100% being the number i want to hit. So for example if the goal was 1000lbs i'd go 850, 930, 1000.

bojackson
05-29-2010, 07:02 AM
Yes....Obviously ,if you worked singles all the time, and then decided you wanted to do triples, there would be some difference. But what you are doing looks fine. Im not sure there is an exact science for warming up and openers at a meet. At least I havent been able to find one. SeanS makes a great point as well. I think the more meets you do, the more in tune you become with your body....

robchris
05-29-2010, 09:12 PM
Fix,
Have you tried the 5-3-1 routine yet? Its a great program weather your a beginner or advanced. Helps w/ managing your intensity and recovery too.

It will really help you w/ your rep schemes, weights, % and such.
Good luck,
RC

fixationdarknes
05-30-2010, 08:51 PM
Thanks guys.

Robchris - I have not tried 531. I'm kind of iffy about its application with Deadlifts for me. I wouldn't mind doing it with my other lifts like Squats, Bench, Press, etc., but with Deads it just seems like there are some days where I'm really feeling up for a heavy pull and others where I know I would be ****ting myself to even attempt it. So with 531 I would feel kind of locked into what it wanted me to do... :confused: