Currently, I usually use the Max-OT warmup for my 5x5 lifts. For those of you who don't know, here it is:
50% of working weight x10
50% x 10 (a little faster)
67% x 6
80% x 3
90% x 1
I don't like doing 10 deadlifts in any set because it is so form-intensive and I am afraid of injuring myself by losing form on even the easiest of weights. Also, since I do deads after (lite) squats, I'm guessing a lot of the muscles I'm using are already sufficiently warmed up.
So, currently, my DL warmup goes something like this:
50% x 6
67% x 4
80% x 2
90% x 1
5x5 working sets
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I never do 5x5 with deads, very rarelly will I even do 5 reps at all. When I do heavy singles or doubles i'll do this though...
135 x 5
225 x 3
275 x 1
315 x 1
375 x 1
Your warmup is what you want it to be, everyones different. I know guys that warmup for 10-20 minutes, and then thers Phil who doenst warm up at all... just goes straight to work sets.
Last edited by KevinStarke; 05-22-2006 at 09:56 AM.
should you warm up for every single exercise
i throw in two sets of warm ups, normally about 40-50%. and before i move onto a new muscle i will do a warm up on that muscle eg
then other chest exercises without warmup
DL - 50%*10
so on and so on
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I do 1 warm-up set for every 100lbs in a lift. For example...
working sets (currently 395)
working sets (currently 345)
I taper down the reps as I get closer to my working weight so I am not too tired but still accustomed to the heavier weight.
how the hell do you calculate 67%? do you have a calculator at the gym?
I usually do Deads at the end of my back workout, so that way my entire back is warmed up. Right before deads though, I will do 2 easy sets of hyperextensions. Also, do some warmup sets of deads before you get into your working sets.
Last edited by WORLD; 05-22-2006 at 12:34 PM.
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I warm up for every muscle group, not every exercise though. For instance after heavy benching I wouldnt really warm up for board press, dips, or dumbell presses. Once your body/muscles are warm its all good in my opinion.
Once my body is warm I don't really have to do any "warm up" sets but I'll do some "acclimation" sets. It helps to do a few (2-3) reps of something before going straight into the exercise. The muscles are warmed up but it helps to prime your CNS as well. Make sure that the muscles are working together.
As far as getting ready for the deadlift, I'd do no more than 3 reps at any given weight. If I'm getting ready for 405, I'd do something like the following:
Something like that.
5x5 on the deadlift is pushing it. Like Kevin said, I just don't like doing over 3 reps on the deadlift. Maybe think about increasing the number of sets but decreasing the number reps.
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You use your phone duhh =). Or use your journal.Originally Posted by mrelwooddowd
My warmup for 5x5 deadlifts is simple:
Today my 5x5 working weight was 195 (yes wuss weight, but I am still getting stronger, ten lbs more than last week).
I warmed up with 135 x3. And then did that same set again and felt sufficiently warmed up.
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5'7'' 140 lbs---Now 148
As of Feb. 2006------As of April 2006------As of July 2006
Bench- 155 x 2------170 x 1--------------Not Tested
Squat- 200 x 1 (parallel)------Untested-------205 x 1 (Ass to Grass)
Dead- Untested------235 x 2-----------250lbs x1 (3 sets of this)
1/3 off your max. Not too hard to figure (I'm assuming most of us are not so exacting about a few tenths of a %...).Originally Posted by mrelwooddowd
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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you figure out 2/3Originally Posted by mrelwooddowd
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
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I was being facetious..
Originally Posted by KevinStarke
Why don't you do 5x5s with deads? Is it dangerous or something?
With deadlifts form goes to **** when your doing heavy weight for reps, your much better off doing lower reps more sets with deadlifts to keep your form intact. It'll keep you safer and in my opinion yield better strength gains.
It is because deadlifts are very taxing on your body and when you get into high reps generally your form gets bad and you'll end up hurting yourself.Originally Posted by arya202
6'1 - 195
Crossfit Total: Press: 135 - Squat: 315 - Deadlift: 365
Competition Lifts: Clean: 205 - Bench: 205
Would 3x3, then, be the best for deadlifts? I too have noticed that my form gets pretty awful after about the third rep.
I usually do 3 sets of hypers with light weights, then I do 1 dl set with about 60% then I do my 5x5
I think you have to do at least 5 sets to benefit the most from deads.Originally Posted by The Zach
At least 5 sets? Nah, my deadlift has gone up alot from 2-3 heavy singles or doubles after some warmups and then maybe some speed pulls after. With deads in my opinion, "less is more".
It also depends how long you've been doing deads. The longer you've been doing them the less frequently the need to do them. One powerlifter just recently told me that if you're doing more than twice your bodyweight you can cut the frequency down to a few sets every other week.Originally Posted by KevinStarke
I used 10-8-6 alot, which is too much for deads really. Now I like the 5-5-3-1 aproach for maxing out... last time it was 5x135, 5x225 3x315 and 1x405. You need to get close to your max before you try. If you go from 135 to 405 chances are you'd fail or it would be alot harder.
Originally Posted by LouPac
Why is that?
Everyone is different. Try both and see what is best for you! Also, you could try 5x3 if you like doing more sets.Originally Posted by The Zach
Best thing you can do is experiment.