My DL Record.

[deathdroprob]

Just been on a new program for less than a month now and its been going great.
Ive noticed my Deadlifts and Squats go up and even a bit of size!
So yesterday I deadlifted for the 1st time in a fortnight (I missed my last dead session).
Im 18 and about 96-100kgs (havent weighed myself in a while)

I pulled 130kgx8, 135kgx8, 140kgx6, 150kgx5, With chalk and a belt and great form said by others.
Next week Im trying for 150kgx6 for 4 sets.
I was also thinking of finding my 1 rep max, how do you determine this again?

 

[fortunatesun]

Predicting One-rep Max

This is only guesstimate. Genetically, people differ as to how many reps they can do at any given percentage of 1 rep max. You have to make adjustments if you feel they are necessary.

So what's this new program you're on?

 

[artificialaspirations]

I find my one -rep max to be higher than the calculators and at the same time I struggle with high-rep sets. Sets of 5 is the most pleasing to me but I don't know if it is the mopst effective for strength/hypertrophy.

 

[drsketch]

Nice job!

 

[b fold the truth]

Nice work!

The only way to find your 1RM is to load the bar and see what you can do.

 

[deathdroprob]

Predicting One-rep Max

This is only guesstimate. Genetically, people differ as to how many reps they can do at any given percentage of 1 rep max. You have to make adjustments if you feel they are necessary.

So what's this new program you're on?

Its a routine a power lifter at my gym was on.
Monday: Squats(front and back) calves, Pulldowns abs
Thursday: Bench, (BB and DB flat) Dipz, 4 sets of tris, abs
Friday: Deads Conventioanl and SLDL's Shrugs Miltary press 4 sets of bis
4 sets per excersise. and reps are cycled each week:
10, 10, 10, 10
10, 10, 8, 8
8, 8, 8, 8,
8, 8, 6, 6
6, 6, 6, 6,

I was thinking of addng a pullup day on Tuesday, entirely of pullups
And adding Pendlay rows to one day. But Id have to move pulldowns from Squat day to another day, maybe deads day.

 

[fortunatesun]

Pulldowns would work good with DL. If fact your idea reminds me of the (Ed)Coan-Phillipi deadlift program you might have seen.

They DL first and then use a circuit:
1) SLDL
2) Bent or Pendlay Rows
3) (Underhand grip) Pulldowns
4) (Arched Back) Good Mornings
Do the first exercise for 8 reps, rest 90sec. then the next, etc. After you complete all 4 rest 2-3 min. and start again for 3x total . So each exercise is 3x8. Rest between each exercise, don't superset.

After week 5 add shrugs for 5 exercises total and bring the reps down to 3x5

The idea in lowering reps is that they are looking to peak towards a new 1rep max.

It's very similar to what you're thinking of doing. You could go with shrugs right away instead of GMs, add another set for 4x, or whatever. It would also leave time on Tu. for pullups unless you have the time and inclination to spend another day in the gym.