The Women's Deadlift Chart

[Milko Georgiev]

Originally Posted by galya

Cool idea
My last 1RM was at the Spider Games, Nov 18, CDL 220lbs./ BW 125lbs

You can lift 240 lbs :-)

[galya]

No kidding?

[Espi]

Sure you can Galya!

I've done 95x4 today. This should equal (according to my chart) to a 1RM of 108kg.
Next week I'll try for 100x4, and then a week later go for a 1RM effort of 110kg?
What do you think?

[galya]

Very cool. Do it.

[SpacecityPaula]

Go for it Espi!

[SpacecityPaula]

December Deadlift Chart
(in honor of Tina's lavendar plates)

Weight Pulled
1. Espi 231
2. Tina 227
3. Gayla 220
4. Leah 190
5. Deb 155
6. Paula 155

Coefficient
1. Gayla 220/125 (1.76)
2. Espi 231/137 (1.69)
3. Tina 227/142 (1.6)
4. Leah 190/164 (1.16)
5. Deb 155/135 (1.15)
6. Paula 155/252 (.68)

[Sign]

Some nice numbers ladies. I tried to find a pick of some fuzzy and/or sparkly lavender weight plates to motivate you but I was unsuccessful.

[Espi]

Read about lots of people maxing on DLs , including a girl at my gym that just got interested in lifting a year ago and .. despite a broken back maxed at 120kg twice now. Since she's heavier than me, I can beat her provided I get 110kg up.

I'd planned for a 105kg max next week but thought to try for a 110kg one sooner. That was a bit too large of a chunk to bite off.
The real max attempt will happen next week but I got tempted to try already today. Failed at 110kg, but got 3 reps out of 100kg (220lbs) in the set before that one.
Which is actually a PR for reps and should represent a 1RM of 111kg. So, theoeretically I should manage that 110kg. If I just do it smart enough.

I'd just done triples in the preceding sets and also had supersetted (slowly) with chins, plus I'm having a cold.

Next week I'll ditch the chins and save energy by doing a 3-2-1 wave and see whether I'm getting that 110 kg baby up .

What would work better with a 3-2-1 pattern?
90-95-100
100-105-110

or something like

85-95-105
90-100-110

[PowerManDL]

Why do you want to fatigue yourself before maxing out?

[Espi]

What would be a better way to get to that coveted 110kg without failing?

[Cynic]

Originally Posted by Espi

What would be a better way to get to that coveted 110kg without failing?

Espi, when I was assessing myself last year, I did singles w/ an indeterminate rest period.

Depending on how easy it was to pull, I increased by 5-20lbs at a time. Toward the end, it was 5lb increments.

I did warm up with 5/3/3, using weights I was comfortable with, but once past that, it was singles only.

By indeterminate, I mean when I felt ready to pull.

Wave loading is best used for actually training strength, but when it comes time to test, use singles.

[SpacecityPaula]

hmmmmm
Now ya got me thinking.... Which could be good or bad....

[Espi]

Got this bit of advice today from the strongest woman I know:

Just stay focused and do the lift. Use the time in between to rest and then get psyched up for the next attempt.

Apparently you need to wait 'long' enough. But then the problem is:

How can you stay focused while waiting so long for the next lift? That's also why supersets help me.. viz in the 'stay focused' part. I'll try to get angry next time I want to PR ! Since that, plus the fear of getting 'cold' muscles, keeps me from doing straight sets. Most exercises I do are done as slow supersets.

[PowerManDL]

Espi, it's pretty easy, and as usual you're overthinking it.

The key point to remember are that the deadlift is a "hard" lift, both mentally and physically, and it does not respond well to fatigue at all.

This means that unless you're one of those rare freaks that is just a good deadlifter, you'll be better off keeping your volume very low overall and limiting the number of difficult sets. If you don't, you'll compromise performance in a hurry.

Instead of doing the "trendy" stuff like wave-loading (which has no place in trying to find a true max, at least not as you listed it here), just do something very simple. Work up to maybe 85-90% of your known best, then go from there.

Keep the reps to singles. There's no reason to do anything more than that.

With what you've suggested, you're just going to wear yourself out before you can actually hit a max. That triple with 100kg is what stopped you from hitting 110.

You want to hit 110, my suggestion would be to do maybe 60/80/90 (maybe 5-6 reps, 2-3 reps, then singles from 90 on up), then rest up and go for 110. If you get that, rest up again and add 2.5-5 kg and see if you beat it.

[Espi]

Wonderful. Am gonna copy this and do exactly that.

Yeah, wave sets helped me to get much stronger overall, but improving the real 1RMs is a totally different animal!

[PowerManDL]

wave sets are a way of building up volume with decently heavy weights while managing fatigue. Decent enough for building muscle and developing strength, but when you're trying to peak, you need to remove as much fatigue as you can and perform the exercise under near-perfect conditions.

[SpacecityPaula]

So based on Matt's Advice I focused on Deadlifts tonight for PRs

Warmup -

1x5x67.5
1x3x117.5

First Pull - 135
Second Pull - 155 Old PR
Third Pull - 175 +20
Fourth Pull - 185 +30
Fifth Pull - 195 +40
Sixth Pull - 205 failed on first attempt
Seventh - 205 - Nailed it +50
eighth - 210 - Failed