• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Warm ups and attempts for deadlift only

0ni

0ni

Registered Rustler
How do people warm-up and plan attempts for a push/pull or deadlift only competition?

I just realised I always just add 10kg and get plenty of work in when I train. Never really a focus on the max weight I can hit I just get reps in lol.

When I compete, I am already very warm for deadlifts and will do 1 maybe 2 warm-ups.

What do people think about this? My best deadlift is 245kg and I missed 250 mid thigh
3x125kg (50%)
2x150 (60)
2x2x175 (70)
1x200 (80)
1x225 (90)

Then first attempt and plan from there?
 
0ni said:
How do people warm-up and plan attempts for a push/pull or deadlift only competition?

I just realised I always just add 10kg and get plenty of work in when I train. Never really a focus on the max weight I can hit I just get reps in lol.

When I compete, I am already very warm for deadlifts and will do 1 maybe 2 warm-ups.

What do people think about this? My best deadlift is 245kg and I missed 250 mid thigh
3x125kg (50%)
2x150 (60)
2x2x175 (70)
1x200 (80)
1x225 (90)

Then first attempt and plan from there?
Click to expand...

I usually just make 40kg jumps from the bar all the way up to my starting weight in training reducing the reps. Guess ill just do the same for sunday.

E.g. (60 x 5) x 2, 100 x 3, 140 x 2, 180 x 1, 220 x 1, 260 opener.
 
Yeah I have tried that Dreadlift. I find that from 180-220 it's too much of a jump though. I'm not quite right
I don't want to get too anal with the weights either because that's just stupid. I'd probably go 120. 140, 180, 200, 225 instead of swapping small plates and generally being a dick when others are trying to warm up
 
0ni said:
How do people warm-up and plan attempts for a push/pull or deadlift only competition?

I just realised I always just add 10kg and get plenty of work in when I train. Never really a focus on the max weight I can hit I just get reps in lol.

When I compete, I am already very warm for deadlifts and will do 1 maybe 2 warm-ups.

What do people think about this? My best deadlift is 245kg and I missed 250 mid thigh
3x125kg (50%)
2x150 (60)
2x2x175 (70)
1x200 (80)
1x225 (90)

Then first attempt and plan from there?
Click to expand...

Are you aiming to nail your first attempt or 3rd attempt?

if you have an idea on what you want your final attempt to be, start from there and work backwards.
 
Also, is it worth going in and hitting some light (50%) speed singles today seeing as the comp is this sunday? My last heavy session was a week ago.
 
0ni said:
How do people warm-up and plan attempts for a push/pull or deadlift only competition?

I just realised I always just add 10kg and get plenty of work in when I train. Never really a focus on the max weight I can hit I just get reps in lol.

When I compete, I am already very warm for deadlifts and will do 1 maybe 2 warm-ups.

What do people think about this? My best deadlift is 245kg and I missed 250 mid thigh
3x125kg (50%)
2x150 (60)
2x2x175 (70)
1x200 (80)
1x225 (90)

Then first attempt and plan from there?
Click to expand...

I reckon that is quite good, only you'd know.
You want to perpare yourself for the heavy lift, but not wear yourself out.
I think by the time you are ready you need to be slightly sweaty.
 
Silverback said:
I reckon that is quite good, only you'd know.
You want to perpare yourself for the heavy lift, but not wear yourself out.
I think by the time you are ready you need to be slightly sweaty.
Click to expand...

Yeah

DREADLIFT said:
Also, is it worth going in and hitting some light (50%) speed singles today seeing as the comp is this sunday? My last heavy session was a week ago.
Click to expand...

For a Sunday meet I'd train monday and wednesday mate. Squats and bench press on the wednesday just up to 70% for 2-3 doubles. Monday a few singles on bench up to 75% and 3-4 sets of 2 for deadlift at 75%

adamklam said:
Are you aiming to nail your first attempt or 3rd attempt?

if you have an idea on what you want your final attempt to be, start from there and work backwards.
Click to expand...

I honestly have no idea what I'll hit. At least 250kg. I hit 245 and was very overworked. To the point where the following week 235 was very difficult indeed so just right. A 21 day deload + competition nerves + the little bit of extra muscle I'll get and a deadlift bar- who knows really. I kinda wanted to open on 250 lol but I think that would be silly. I think 235kg would be a good opener as I can hit that any day any time. Then I'd like to PB then just go nuts. So maybe 235, 250, 260 or whatever based on the second.

But I have no idea how strong I'll be on the day. A 21 day deload typically turns me pretty bionic. In April meet I did 160/80/210 and it was hard. 21 days later I did another meet and 165/90/215 was so easy it wasn't funny. Everything looked like an opener apart from the bench
 
Last edited:
What you used in your opening post looks fine - it's the same as Sheiko uses. But I would normally assume my opener is 100%. There's no point doing a single as high as 225 if your opener is 235. If your opener is 235kg, I would go something like..

60x5
90x5
115x3
140x2
165x2
190x1
215x1
 
If i was going for 250 i would go 120 x 5 170 x 2 200 x 1 1st 210 2nd 230 3rd 250. bigger jumps and lower openers are always better. Hedging your bets by opening higher and doing smaller jumps is just you preparing yourself to fail and keep a decent number on the board.
 
Why not just go 225-250-? Seems silly to waste energy opening on anything other than something you can smoke any day of the week for an opener.
 
By treating opener as 100%, I meant purely for the purposes of working out warm-ups, eg if you decide 235 is the opener, make the warmups a percentage of that.
 
lkt004 said:
Why not just go 225-250-? Seems silly to waste energy opening on anything other than something you can smoke any day of the week for an opener.
Click to expand...

strong enough? said:
By treating opener as 100%, I meant purely for the purposes of working out warm-ups, eg if you decide 235 is the opener, make the warmups a percentage of that.
Click to expand...

Yeah that's what I was agreeing with.
Do you guys think 225-250 would be too much of a jump? 25kg is a big jump? I guess it's 10% actually. Maybe I am worrying too much
 
Yeah for sure
I think I will open with 230kg. That is very easy and a nice round number of plates.
That comes to something like this:

50% 3 1 120
60% 2 1 140
70% 2 2 160
80% 1 1 180
90% 1 1 210
100%1 2-3 230, 250, 3rd

This look good to people? I want [MENTION=4221]Sticky[/MENTION]; to chime in on this as well. And [MENTION=5418]Spritcha[/MENTION]; for sure as he adjusted my stance and added 10kg to my deadlift within a week lol
 
You can work out the %'s but with a max of 318kg I go;

70kg x5
120kg x5
170kg x3
220kg x2
250kg x1
275kg x1

Last warm up weight is my platform opener

300kg x1

2nd attempt something I can double, maybe a bit higher

312.5kg x1

3rd attempt will be based off my 2nd pull or 102%.
In this case it was 320kg which I missed just above my knees.

300kg was a little high for my opener, even though it was super easy.
Should have pulled 260 instead of 250, then opened on 290kg.
 
You must log in or register to reply here.
Top