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Author Topic: Proper Warm-up For A Dead PB  (Read 6472 times)
deadz
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« on: February 08, 2012, 05:26:05 PM »

I've hit 500 twice in 2011 for a single. Prior to lifting 500 I did three heavy working sets so I believe I am good for a better #.
Whats a good warm-up and what # should I attempt with the given information?
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chaos
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« Reply #1 on: February 08, 2012, 05:39:20 PM »

225x10
315x6
405x3
500x1
Max effort
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deadz
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« Reply #2 on: February 08, 2012, 05:59:19 PM »

225x10
315x6
405x3
500x1
Max effort
Are you sayinbg I shouldn't try to hit a higher #. Or is the max effort a #? I should attempt. The warm-up itself seems like a lot of work, no?
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chaos
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« Reply #3 on: February 08, 2012, 06:11:59 PM »

That would be my normal warm up, I try to jump one plate at a time, the 500x1 I would still consider a warm up, then go to max #...545 or whatever.

What's your normal dead workout like? How many reps can you do with 500?
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deadz
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« Reply #4 on: February 08, 2012, 06:25:09 PM »

That would be my normal warm up, I try to jump one plate at a time, the 500x1 I would still consider a warm up, then go to max #...545 or whatever.

What's your normal dead workout like? How many reps can you do with 500?
Warm-up-135 for 12, 225 for 10, 315 for 8
Work sets-365 for 8, 405 for 6, 425 for 6

I can only get a single with 500.
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chaos
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« Reply #5 on: February 08, 2012, 06:35:37 PM »

My opinion...

Ditch the 135 set, 225 and 315 is a good warm up...then ditch the 365, straight to 405x6, then go to 455x? for 2 sets

Try that for a couple months then try a max. Right now, just looking at #'s my guess is 500-515 is going to be max for you, although I don't know how hard your workout is for you, you know? Just a guess.

BTW, since I started alternating rack pulls for 2 weeks/deads for 2 weeks my numbers have gone up. Just a thought.
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jon cole
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« Reply #6 on: February 09, 2012, 08:57:06 AM »

before touching a bar, do some stretching, some light cardio to warm your body.

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« Reply #7 on: February 09, 2012, 07:41:37 PM »

before touching a bar, do some stretching, some light cardio to warm your body.


I stretch for about 5 minutes. I use the 135 set as a stretch also so I will continue to do it. I will give your set-up a go chaos and see how it goes.
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« Reply #8 on: February 09, 2012, 07:52:49 PM »

I stretch for about 5 minutes. I use the 135 set as a stretch also so I will continue to do it. I will give your set-up a go chaos and see how it goes.
At least ditch the 365 set then, you'll be surprised how much energy you have going into your 405 set. I believe a big issue holding my numbers down for a long time was too many sets before I got to the heaviest.

I got a buddy of mine, pulls 635+/-, warms up with 225, then 405, then does 495, 545 for work sets. He's the one that told me to go one plate each set until you get close to max then add smaller increments in the belief that you are conserving energy for the heaviest of sets.  Keep us updated.
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« Reply #9 on: February 10, 2012, 05:38:30 PM »

my 2 cents:

If you are simply going for a PR on that day (im guessing 525) then Id treat it like a meet.

1. warm up via stretching and very light pulls 225 x 2 x 3 and 315 x 1 x 3 maybe 405 x 1 x 1

2. relax for 10 - 15 minutes, stay warm

3. 1st pull something thats challenging, but in the bag, say 455

4. wait for another 5 or 10 minutes

5. hit your PR, 525

6. give another 5 to 10 min

7. depending on how that felt, go for 550 or more
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« Reply #10 on: February 10, 2012, 05:41:39 PM »

i agree with chaos, my DL numbers went up when i DL'ed less. I never liked rack pulls, but i do like squats and good mornings, both of which will help your DL tremendously.

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« Reply #11 on: February 11, 2012, 03:09:56 PM »

i agree with chaos, my DL numbers went up when i DL'ed less. I never liked rack pulls, but i do like squats and good mornings, both of which will help your DL tremendously.



agree. Follow Airosol's  warm up advice. IMO Chaos' way will burn you out before you hit a true 1RM, it has happened to me lots. Also, dont be afraid to jump big number gaps. You've hit 500, so I'd say skip it, maybe do 455, then jump to 515. doing 500 might take just enough power away from the next set to not let you hit something a little better.
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deadz
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« Reply #12 on: February 11, 2012, 05:15:23 PM »

Solid advice. I will update in the near future with hopefully a good number.
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deadz
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« Reply #13 on: February 14, 2012, 04:02:13 PM »

Today was back day:

Deads-Warm-up 135-12 just to stretch
225-10
315-8
Working sets
405-6
425-5
445-3
After that I did T-bars off the floor 3 sets
Seated wide machine rows 3 sets
Seated cable rows wide grip 3 sets
Wide pulldowns 3 sets
CG pulldowns 3 sets
Going to keep using the deads set-up with a little more weight as time goes by
and in 3 months or so go for a PR.
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deadz
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« Reply #14 on: February 14, 2012, 04:03:46 PM »

my 2 cents:

If you are simply going for a PR on that day (im guessing 525) then Id treat it like a meet.

1. warm up via stretching and very light pulls 225 x 2 x 3 and 315 x 1 x 3 maybe 405 x 1 x 1

2. relax for 10 - 15 minutes, stay warm

3. 1st pull something thats challenging, but in the bag, say 455

4. wait for another 5 or 10 minutes

5. hit your PR, 525

6. give another 5 to 10 min

7. depending on how that felt, go for 550 or more
I like this set-up.
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« Reply #15 on: February 14, 2012, 08:46:40 PM »

Today was back day:

Deads-Warm-up 135-12 just to stretch
225-10
315-8
Working sets
405-6
425-5
445-3
After that I did T-bars off the floor 3 sets
Seated wide machine rows 3 sets
Seated cable rows wide grip 3 sets
Wide pulldowns 3 sets
CG pulldowns 3 sets
Going to keep using the deads set-up with a little more weight as time goes by
and in 3 months or so go for a PR.
Now I might catch shit for this from some guys but I'm not a huge fans of Tbar rows unless chest supported, much too much humping of the air and leg drive, switch to db rows off the rack IMO, I did and I feel I've gotten better results than standing tbars.

And again 405 to 425 is a waste of energy, go 405 to 445 or 455, better to do 2 work sets at 455 than a 425 work set...Just my opinion.

I like this set-up.
It's a good set up. I personally like a little more warm up, but it's up to you as an individual to find what works for you. I've lifted over 15 years and still make little tweaks and changes that help.
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deadz
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« Reply #16 on: February 14, 2012, 09:19:13 PM »

Now I might catch shit for this from some guys but I'm not a huge fans of Tbar rows unless chest supported, much too much humping of the air and leg drive, switch to db rows off the rack IMO, I did and I feel I've gotten better results than standing tbars.

And again 405 to 425 is a waste of energy, go 405 to 445 or 455, better to do 2 work sets at 455 than a 425 work set...Just my opinion.
It's a good set up. I personally like a little more warm up, but it's up to you as an individual to find what works for you. I've lifted over 15 years and still make little tweaks and changes that help.
My form is strict on the t-bar rows, I hold my position well. I've neglected db rows as they take a lot out of me and I lose my form easily. Although, I know they are a great movement.

If I go straight to 445 from 405 i'd likely get 3 and a 455 set after that I would likely get 2 maybe 3 idk. If I want to train for a PB in deads I guess I will have to give up my BB mentality for that movement.
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« Reply #17 on: February 15, 2012, 07:14:33 AM »

Yeah, hard to mix bbing and pling effectively.
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« Reply #18 on: February 15, 2012, 03:34:39 PM »

if you can consistantly pull 495-500 for multiple reps (2-3) and multiple sets, theres really no reason not to include 1 rep with it on your way to 525 (or higher)...

it's a confidence factor if 500's a mind fuck for ya...

if 500 is still a 1 rep weight for ya, I agree with using something in the high 400's before you pick up your pr
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« Reply #19 on: February 15, 2012, 05:17:32 PM »

if you can consistantly pull 495-500 for multiple reps (2-3) and multiple sets, theres really no reason not to include 1 rep with it on your way to 525 (or higher)...

it's a confidence factor if 500's a mind fuck for ya...

if 500 is still a 1 rep weight for ya, I agree with using something in the high 400's before you pick up your pr
I'm doing reps tomorrow, but next week I'm going all in. Angry
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Geo
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« Reply #20 on: February 15, 2012, 08:00:37 PM »

I'm doing reps tomorrow, but next week I'm going all in. Angry

yeah I'm strugging with little pings and dings here and there...

5 weeks and counting and I need to get back into that frame of mind !
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« Reply #21 on: February 16, 2012, 08:15:03 AM »

Ya better get your old ass in gear!! Angry
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deadz
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« Reply #22 on: February 16, 2012, 04:44:58 PM »

Geo and Chaos, what are your dl #'s?
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« Reply #23 on: February 16, 2012, 05:46:34 PM »

Geos a stud, when he deadlifts the earth tilts off axis.
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chaos
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« Reply #24 on: February 16, 2012, 06:00:07 PM »

Btw, my dead workout today looked like this:

225x10
315x8
405x5
495x4
495x8

Geo pwns me. Sad
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