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How much time to rest between deadlift sets when dropping to sets of 3s, 2s, and 1s
Hi,
I am doing a 2x/week TM for squat and deadlift (bench is out for now because of an injury), and am planning on dropping my deadlift from 1 set of 5 to 2 sets of 3 for this coming week (what Practical Programming describes as stage 2 of TM, if I recall correctly).
I am a 46 year old male, about 220 lbs (100kg) body weight, and last week's deadlift was 1 difficult set of 5 at 374 lbs (170 kg). Before the summer, I did this weight and it was significantly easier for me but I then quickly sputtered out at 379.5 lbs (172.5 kg). Over the summer I went several weeks without training, dropped the weight by 22 lbs (10kg) and then climbed back up.
I realize that a switch to sets of 3s, then 2s, then singles is the stage that I am at.
When doing 1 set of 5, I would wait about 8-10 minutes after finishing my warm-up deadlifts before doing the work set (I do deadlifts after 5RM on the squat, so there is some cumulative fatigue that I think that contributes to the long wait).
My question is: How much time should I wait for sets of 3s, 2s, and 1s? Both between the warmup sets and the first set, and between the work sets themselves?
Thank you,
Michael
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Rest until the fatigue dissipates. At least 5 minutes, more for triples.
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