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Deadlifts, one rep max, how often?

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SeanR
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2014/12/16 18:28:00 (permalink)

Deadlifts, one rep max, how often?

Hello all.
A while ago i was contemplating taking gear again (am 44), but then thought id hang on, give it one last massive (all guns blazin) effort to see if i could really make a difference, put some muscle on. Upped my calories (shopping bill went up by £20 a week), lowered cardio to a tickover, bought some creatine. Been concentrating heavily on squats and deadlift, i do flat bench press with dumbells, im a bit wary going too mad there, had a shoulder impingement op a few years ago, its beginning to niggle again (bastard)
 
Also, having been a moaning git about backpain (relentlessly) since the age of 26, ive always been wary of deadlifts, but strangely enough, since doing deadlifts my back seems to have gained a new lease of life.
 
Anyways, since starting on this little endevour, ive gone from 13stone to 13/7 (not all muscle, jeans have gone tighter), but there as been a significant increase in strength, probably due to the extra calories and creatine. Three weeks ago i beat my one rep max deadlift (210 kilo, ano, piece of piss to some of you guys lol), then this week i added another 5 kilo either side. Its becoming a bit of a fixation, making training that bit more focused, but whens it become too much?. Its a bit addictive.
 
Wondering if any of you guys have any thoughts?,  ive been reading on the internet that some folk only go for one rep max three times a year.
post edited by SeanR - 2014/12/16 18:29:53
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    dirtyvest
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    Re: Deadlifts, one rep max, how often? 2014/12/16 18:37:56 (permalink)
    People who lift competitively generally will only aim to 1RM for the time of the comp. Unless they have an extended time between meets they will rarely try for them at other times.
     
    But then most gym goers seem to attempt 1RMs on an almost weekly basis. The reality is that you simply will not progress that quickly or recover sufficiently from max effort work to attempt them too often with success and without injury.
     
    Most strength based routines and cycles are anywhere from 6 weeks and upwards so I would make that the minimum gap between attempts, ideally I would think 8-12 weeks would be more fruitful.

    Limits, like fear, are often just an illusion: MJ 12/9/09
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    #2
    iaink
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    Re: Deadlifts, one rep max, how often? 2014/12/16 18:49:50 (permalink)
    For you why not simply add a couple of kg each week to a top set and go from there. After the top set do some lighter down work. Don't add 10kg each week. 2.5-5kg. If 210 was indeed easy you may have a couple of weeks where you could add some kgs each week until you hit a true max lift.
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    SeanR
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    Re: Deadlifts, one rep max, how often? 2014/12/16 20:32:42 (permalink)
    Cheers Guys, appreciated.
     
    I suppose the fact that i started this thread tells me i have concerns about injuries, a one way ticket to limps-ville i dont need. Theres a few guys in the gym who like to deadlift, thats out of about 40 regulars. I dont think i would of gone for the max the first time, but one of the guys reckoned id easily do it, and banged on the weights. I was thinking feck, got to do this now, then i did. Its funny how a polite nudge (and the rest of the gym watching) in the right direction can get you lifting. Not the way i would usually go about it, small increments are the way to go. As you say IainK, not a "true" max, best taking time building up slowly to find out what that that may be, so as to avoid injury.
     
    In the spring il make a change. I usually finish off with a set of 150kilo, usually manage around 9 or 10 reps. Might train around this for a while, build up the weight for similar reps, and so on.
     
    Cheers, Sean.
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    The_Lone_Wolf
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    Re: Deadlifts, one rep max, how often? 2014/12/17 09:04:25 (permalink)
    Good advice above as always from these 2 chaps!
     
    Try following a strength program like 531 which will allow you to work towards a 1RM but also set some rep PB's too. Keep the form good and be consistent and you'll be golden! 

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    SeanR
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    Re: Deadlifts, one rep max, how often? 2014/12/17 18:44:21 (permalink)
    Cheers lone wolf, il have a read up on that.
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