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54321 Question

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rafamon
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2004/02/26 23:53:08 (permalink)
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54321 Question

I would like to start using 54321 sets in my deadlifting but am unsure how to start implementing the idea.
I currently use 3x3 and deadlift 382.5 pounds.

I'd appreciate it if someone would lay out a weight scheme to get me started.
Also, how much would you raise the weight goal each week if you are successful with the lifts?

thanks,
rafamon
#1

4 Replies Related Threads

    rafamon
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    RE: 54321 Question 2004/02/27 12:34:16 (permalink)
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    Thanks for the reply JohnnyFive! Yeah, I read Dino training. That's thanks to guys on this board recommending it. (I've been reading the board for about 3 years now, totally changed the way I work out.)

    One thing though, I don't really get what I would be doing 80% of in week 1. Is this based on a projected one rep max off of 382.5 (my 3x3 weight); or is it 80% of 382.5?

    thanks again,
    rafamon
    #2
    veganlifter
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    RE: 54321 Question 2004/02/27 12:36:41 (permalink)
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    Johnny, what kind of warm up set & rep scheme would you suggest to suit the five singles?
    #3
    GTM
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    RE: 54321 Question 2004/02/27 13:24:23 (permalink)
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    Johnny,

    Is there any accurate way to estimate what your 1RM for a deadlift would be, given say.. what you use for 3 sets of 5 reps (or more accurately 5 singles) ? I was doing DLs yesterday.. and I thought about trying for a 1RM, as I've never attempted one before. But, I had no idea what weight to put on the bar and didn't want to overdo it trying to lift something too heavy, so I didn't bother. I'd like to try for a 1RM out of pure curiosity, as I've no idea how much I could lift if I really went for it. At the moment I'm using DLs in much the same way somebody may do BB Rows, (although like I said not actually repping them), is so much as the weight is heavy but not so heavy that I can't do 5 in a row with good (at least as far as I can tell) form.

    GTM
    #4
    rafamon
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    RE: 54321 Question 2004/02/27 15:19:49 (permalink)
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    Thanks for the reply JohnnyFive!
    rafamon
    #5
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