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?
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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)
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
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
hmmmmm
Now ya got me thinking.... Which could be good or bad....
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Got this bit of advice today from the strongest woman I know:
Quote:
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.
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.
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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.
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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
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Thanks Tina..... It's amazing what a difference a year makes
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
It'll depend really. I'm very conservative when maxing on the pull because I fatigue very easily, so I keep the sets and reps per set to a minimum. But you don't want to short-change yourself because sometimes you don't really get in the groove until you've done a few decently heavy sets, either. I know some of my best days have had me feeling really sluggish on a set, but if I keep going the next set or two can feel really good.
Back before I wrecked myself and was working in the 500s, a warmup would look like this:
135x6-8
225x4-6
315x1-4
405x1-3
495x1-2
then whatever the target was
If the target was < around 525, I'd skip the 495 set because it's heavy enough to impede things.
Basically just play around with it and find what works. You want to get enough work in to prime everything, but not so much that it tires you out for the heavier sets.
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Gotcha... So maybe use the 155 as the starting point for the warm ups then When I get closer to the target drop the reps.
I think my next major goal is 225 by Feb 1
*snort* considering when I started doing this last year, I was using 7.5 lb DBs.... I think that 30 X 7.5 by Feb 1 would be a good number to end my first year of free weight lifting with.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
I'm wondering whether a really short warmup would work out well for me. For people that fatigue quickly, yes. I'm more a diesel that way and need to 'get into the groove'. E.g. dynamic warmups have helped me to get more flexible and hence, be stronger.
E.g. when I used to do 5x5s or something similar with the same weight, it would go like 5-6-6-7-8 while staying 1 rep away from failure.
I think it depends... you don't want to wear yourself out until you are at your max or after .
I wasn't absolutely exhasted last night when I got done, but I'd gone as far I could - I could get 210 off the ground but couldn't get the weight up to lock out.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Paula, at this rate I'm guessing that you'll be a helluva lot stronger soon! I'm foreseeing around 250lbs for you in perhaps 3 months?
It almost seems that once the weight is off the floor, there's not much chance of failure anymore. The bottom position is the weakest part of a lift. But hey, apart from pullups, I've never done a whole lot of singles (or doubles or triples for that matter). Completely different animal.
Might make a difference when straps are used though. Were you?
I lift raw - no straps - no gloves. The only thing I changed was my grip. I used a mixed grip because according to the trainer at the gym at work it helps maintain your back position - but whether or not that's true, who knows.
It was at the bottom of the lift that I got stuck on the 210. Got the bar maybe 6 inches off the floor. Just didnt' have enough umph to get it up over my knees and lock out.
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
No straps, no gloves here either, just a mixed grip. And then (can't help it) always underhand for the left, overhand for the right.. should 'mix' that up, but I'm weaker when I try the other way.
Sometimes, at low weights I do it the other way and then it's not too bad. But never at higher weights.
*lol* I do left hand overhand and right underhand.... I'd guess you were right handed from your grip
__________________ It all starts with the mind, but the thoughts, the intention aren't enough. Action needs to come next. Dream it, believe it, plan it, execute it, celebrate it. - Wendy
Ladies--I'd like to suggest that we make this thread just for posting numbers with a random comment now n' again. Not to be a bitch, but it's veering off into a dialoguey thread.... which is fine in logs, but this is just a bragging rights area, IMHO.
Today:
230@143 (1.61) I could have pulled at LEAST five more lbs, so I think 240 will fall in the next couple of weeks.
Linear Mode
