As a fitness enthusiast, one of the most rewarding workouts for me is the deadlift. This strength training staple works on almost every major muscle group in the body and has the added advantage of building functional strength that translates to everyday activities. For me, the magic number for deadlifts is five – five reps. My current 5-rep max (5RM) is 265 pounds, and I’ve developed a system that allows me to maximize my deadlifts safely and efficiently.
Planning with Precision
In the age of digital fitness, tracking your workouts has never been easier. One of my favorite tools is the Chalk It Pro App. I use it to look up my max and percentages for each lift, in this case, 50/60/70/80/90/100/105% of my 5RM. With these numbers at my fingertips, I jot them down on a whiteboard. This serves two purposes – it gives me a clear plan to follow and lets me put my phone away. Eliminating this distraction keeps me focused on the task: getting stronger.
Warm-ups and Mobility
With a plan in place, it’s time to start lifting. But not before some necessary prep work. I always begin with an empty barbell. Then I loosen my neck and remove any tightness in the cervical area. This initial step is crucial for safety and effective lifting.
Following this, I perform a modified Burgener warmup. This total body exercise routine is fantastic for enhancing overall mobility and primes the body for the more intense deadlifting session ahead.
Pacing and Accessory Movements
Having a plan and warming up correctly is half the battle. Now comes the actual lifting. To ensure I move deliberately and keep a consistent pace, I set a timer for 2 minutes and 30 seconds for each set.
My favorite timer is the PushPress Timer.
Incorporating accessory movements into my routine helps keep things interesting and enhances my overall strength and mobility. Exercises like band pull-aparts, hip openers, air squats, or ring rows can be excellent additions to your regimen.
There were eight sets in total in this particular workout, each taking 2 minutes and 30 seconds. So, in less than 20 minutes, I completed a full deadlifting session. On my final lift, I could do four reps at 245 pounds (92% of my 5RM) before my grip gave out.
I finished with five reps at 235 pounds and then a lift of 10 reps at 95 pounds.
When it comes to deadlifts, the combination of careful planning, consistent pacing, strategic warm-up, and technology for tracking can significantly enhance your lifting routine. Working with percentages of your max allows you to progress safely while setting a timer for your lifts keeps you focused and maintains a steady pace. Tracking your weights on paper or with an app is crucial to monitor your progress and make the necessary adjustments over time.
In less than 20 minutes, you can safely build strength and improve your deadlifts by employing these simple techniques. Remember, the goal is not just about lifting heavier weights; it’s about lifting smarter.