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Thread: Doing Deadlifts twice a week; 3x5 or 5x5 ?

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  1. #1
    Senior Member Zorachus's Avatar
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    Doing Deadlifts twice a week; 3x5 or 5x5 ?

    My workout routine has me rotating the program every six days, so on my BACK days, I have Deadlifts in there of course, but doing a full 5x5 seems to kick my butt hard, because I am almost doing twice a week, but it is close to one full week.

    Anyways, is there a big difference in doing those in a 3x5 or 5x5 method ? I seem to be able to pull more weight doing on the final set in 3x5.

    Opinions please

  2. #2
    SchModerator ZenMonkey's Avatar
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    try 5x3 or 3x3 or 1x5.... you are gonna have to figure out what works best for you.
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  3. #3
    Ex-Manwhore KingWilder's Avatar
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    I like working up to heavy set of 5, then dropping the weight by 10-15% and doing another set of 5
    5'10", 170lbs, 10% bf

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  4. #4
    Currently Obsessed with Sq
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    if you can hit them harder doing 3 x 5, then do 3 x 5. I would also try doing deadlifts once a week or even once a fortnight, it can take that long to recover from heavy deadlifting.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  5. #5
    Hungry like the wolf. Dgro's Avatar
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    I would also try doing deadlifts once a week or even once a fortnight, it can take that long to recover from heavy deadlifting.
    people say that, but i think they need to be pretty ****ing heavy before it becomes an issue...

    anyways, my opinion, if you want to do multiple sets i wouldn't work with any more than 3 reps, but i'd recommend just doing one working set at 5 or 6 reps. go with one of the options zenmonkey gave you.
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

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  6. #6
    Currently Obsessed with Sq
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    Quote Originally Posted by Dgro View Post
    people say that, but i think they need to be pretty ****ing heavy before it becomes an issue...

    anyways, my opinion, if you want to do multiple sets i wouldn't work with any more than 3 reps, but i'd recommend just doing one working set at 5 or 6 reps. go with one of the options zenmonkey gave you.
    yes, I know I was just suggesting that becuase that could be the case by now for the OP
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  7. #7
    Loves to squat hellagrant's Avatar
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    I like deadlifting only once a week. Although it is my favorite exercise, it completely drains me and my back needs the rest. Deadlifting twice a week for me kept my gains minimal, probably because I was so freaking tired.

    It is funny how doing less really is sometimes better.

  8. #8
    Hungry like the wolf. Dgro's Avatar
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    I looked at his journal, I'm pretty confident doing them once every 6 days isn't going to cause any problems for him. I'd just lower the volume (which will allow him to increase the weight faster, anyways)
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  9. #9
    Senior Member lakeripple's Avatar
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    After taking a look at Bill Starr's 5x5, and seeing how well squatting 3x a week worked for me, I added deads twice a week. I do a heavy day which I work to a top set, and a light day that tops at 2/3s of my heavy top set.
    Goal: Set a deadlift provincial record in mens junior.

  10. #10
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    1x5.

  11. #11
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    I was working up to a working set, and then doing 5x5's twice a week...got to be too much so I changed it to a 3x5 at the beginning and then a 5x5 at the end of the week...and its been a while since I've done that even..though I will be ramping up to it again. You just need to figure out what works for you.

  12. #12
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    Why not try all of your suggestions over the course of the next few weeks?

    I'm just beating a dead horse but you have to simply find what works best for you. I am training to increase my strength, and to add weights to my deadlifts I have to do them once a week. Deadlifts twice a week wears me out way too much. But this may not be the case for you, some people recover fast from them and some don't. My training partner pulls heavy only once every 3 weeks.

  13. #13
    Senior Member Big_Byrd52's Avatar
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    Just man up and pull. u dont have to max out every week, nor should you. Work up to doing 5x5 with 80% of ur 1 rep max. if u can only do 3x5 now, then count the two sets before that, roughly 60 and 70%. Stick to the same top weight till u can get 5x5. When u can do that, ur 1rm will have moved up also. retest and start over. dont over-complicate this stuff.
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