Deadlift warmups

[timelinex]

I seem to be getting different answers from different places on the warmups for deadlifts.

My last workout I did:
135x5
185x5
235x5
300x5

I just thought you were supposed to do the warmups in sets of 5 for the deadlift, since the work set is only 1 set. However I saw a SS logbook calculator and it staggered the weights to about

120x5
120x5
180x3
255x2
300x5

I know that you typically start lowering the rep #'s like this on all other lifts, and thats how I do those. I just thought the deadlift was different because that would make it very low volume.

Which one is right?

[Adam Franklin]

Pyramid you warm ups. As a novice, intensity and low bar squatting is enough to drive your deadlift. As you near the end of the novice progressing you can add in back off set, then later 2, at 10% less than your top set to add in more volume.

[Rasmus Bengtsen]

Andy Baker has an excellent video on YouTube about warming up. I urge you to watch it.

[autumnal]

It's probably not SS-correct, but I'd end up with:

45x5x2
135x3
185x2
225x1
265x1
300x5

Am I the only one doing two sets with the empty bar for DL?

[I_iz_a_fatass]

It's probably not SS-correct, but I'd end up with:

45x5x2
135x3
185x2
225x1
265x1
300x5

Am I the only one doing two sets with the empty bar for DL?

Probably. I do

• 2 x 5 @ 40% working weight
• 1 x 3 60%
• 1 x 2 80%
• 1 x 1 90%

then the work set.

[kpsmiley]

I seem to be getting different answers from different places on the warmups for deadlifts.

My last workout I did:
135x5
185x5
235x5
300x5

I just thought you were supposed to do the warmups in sets of 5 for the deadlift, since the work set is only 1 set. However I saw a SS logbook calculator and it staggered the weights to about

120x5
120x5
180x3
255x2
300x5

I know that you typically start lowering the rep #'s like this on all other lifts, and thats how I do those. I just thought the deadlift was different because that would make it very low volume.

Which one is right?

I am assuming that you are a novice so you are squatting as the first exercise in your workout, pressing or benching with the deadlift as the last exercise for the day. By the time you are going to do deadlifts, you should be pretty well warmed up from the squatting. You could try:
135x3
180x1
225x1
270x1 (90% of your work set weight)
300x5

Your age might make a difference in how many sets and reps you are doing when you are warming up. The example that I have given is what I use and I am 46.

[Fiddler]

I am assuming that you are a novice so you are squatting as the first exercise in your workout, pressing or benching with the deadlift as the last exercise for the day. By the time you are going to do deadlifts, you should be pretty well warmed up from the squatting. You could try:
135x3
180x1
225x1
270x1 (90% of your work set weight)
300x5

Your age might make a difference in how many sets and reps you are doing when you are warming up. The example that I have given is what I use and I am 46.

I'm 71, and not very big. By the time I get to deadlifts I'm thoroughly warm, so I do essentially the same routine. 135's until the form feels right, a couple at 185 (for ease of loading), then 225, 275 (again, for ease of loading), work sets at 300 or whatever they are for the week. As long as my form is good, that's plenty, and if I have a bad day and fail on my work set, I don't get hurt.

If I were doing deads as a first lift, I'd do a much more careful warmup, but at the end of my workout, all I really need to do is to get used to the weight and check my form.

[Mugaaz]

N+1

135x5
225x5
315x3
405x1
450x5 work set

[timelinex]

Alright,

Thank you for all the advice guys. I will start applying it. I knew I was "warmed up", I just thought the warm up sets were used as more volume. I was wrong.

It looks like I've been really hitting the back with volume then. I also do 2 sets of RDL's before deadlifts to stretch me out (SSC couch agreed this was needed as I am very inflexible). Seems like I have been fine with volume though. How will I know it's too much. Just a sore back??

[autumnal]

Doesn't one of the Starr programs use ascending sets of fahves like that to accomplish volume on 5x5? I recall reading that this way of doing sets puts the volume upfront, as opposed to work/backoff sets at the end.