Starting weight for DL

Calliope610

I'm on week 2 of SL5x5, although I haven't done a deadlift yet. Haven't felt comfortable with form yet to attempt it. I have been studying videos, etc and feel ready to go for it tonight.

What weight to did you start with? Or just an empty bar? And if just the bar, did you "raise" it and how?

Thanks

auddii

I did not start with just the bar; it's just easier with plates on it to raise it somewhat. I think I started at 95, which is the "recommended start weight" for the program, but I know lots of women who started with 65lbs. I think *most* women could DL more than 45lbs, so I don't think that is the issue.

However, for any DL you do less than 135lbs (two 45 plates on the bar), you need to be raising the bar to the correct height that approximates 45 plate height. If you start at 65 (10 pound plates on the bar), I'd prop each side up with 3 - 25lbs plates. If you start at 95, you'd probably only need 2 under each side.

Luvmichnata

I did start with the bar for safety reasons and I still start with it for warmups but I agree with auddii with propping up the bar to the appropriate height of the 45lb plates are your form will be off and you may injure your back.

kar328

My trainer started me with 100 lbs. We used the squat rack and had the bar about mid/upper shin height to start.

I'm starting to like picking up heavy things

Calliope610

My trainer started me with 100 lbs. We used the squat rack and had the bar about mid/upper shin height to start.

I'm starting to like picking up heavy things

I like the idea of using the squat rack. Thanks!:flowerforyou:

tracieangeletti

I did not start with just the bar; it's just easier with plates on it to raise it somewhat. I think I started at 95, which is the "recommended start weight" for the program, but I know lots of women who started with 65lbs. I think *most* women could DL more than 45lbs, so I don't think that is the issue.

However, for any DL you do less than 135lbs (two 45 plates on the bar), you need to be raising the bar to the correct height that approximates 45 plate height. If you start at 65 (10 pound plates on the bar), I'd prop each side up with 3 - 25lbs plates. If you start at 95, you'd probably only need 2 under each side.

So glad I read this. I've only done it once and with 65 lbs but I didn't prop up the bar. Will have to next time! Thanks!

Vailara

I started off doing rack pulls instead of deadlifts, with the bar on the lowest setting.

However, now I go straight to deadlifts even for warmups with the bar or with smaller plates. I find it much more satisfying! But I do find I have to be careful with form when pulling from so low down.

bumblebums

I pulled 100 on my first try and increased it to 110 in the same session...

If you train at a commercial gym, check if they have bumper plates. If they do, you can try 95 lb using a standard Olympic bar (45 lb) and two 25 lb bumper plates. They are rubbery looking and have the same diameter as 45 lb plates so you start with the bar at the right height.

Calliope610

I pulled 100 on my first try and increased it to 110 in the same session...

If you train at a commercial gym, check if they have bumper plates. If they do, you can try 95 lb using a standard Olympic bar (45 lb) and two 25 lb bumper plates. They are rubbery looking and have the same diameter as 45 lb plates so you start with the bar at the right height.

I did 95 last night and was like, is that it?? It can't be that easy. I probably should have upped it to 100, but I will get there next week for sure. I did 95# with the bar resting on the power cage bottom rail.

auddii

I pulled 100 on my first try and increased it to 110 in the same session...

If you train at a commercial gym, check if they have bumper plates. If they do, you can try 95 lb using a standard Olympic bar (45 lb) and two 25 lb bumper plates. They are rubbery looking and have the same diameter as 45 lb plates so you start with the bar at the right height.

I did 95 last night and was like, is that it?? It can't be that easy. I probably should have upped it to 100, but I will get there next week for sure. I did 95# with the bar resting on the power cage bottom rail.

It does get harder quickly (especially if you follow the program and add 10lbs each time). Also, when you're using the bottom rail, just be sure that it's an appropriate height for you (if you're short and your legs are short, you might not be getting a full range of motion since that setting is higher than a 45lb plate). I started at 95 and advanced 10lbs each time until about 135 I think. Then it started getting heavy, but like all the other lifts, it's better to start out slow and follow the program so that your muscles get used to form and the progression.

bumblebums

I pulled 100 on my first try and increased it to 110 in the same session...

If you train at a commercial gym, check if they have bumper plates. If they do, you can try 95 lb using a standard Olympic bar (45 lb) and two 25 lb bumper plates. They are rubbery looking and have the same diameter as 45 lb plates so you start with the bar at the right height.

I did 95 last night and was like, is that it?? It can't be that easy. I probably should have upped it to 100, but I will get there next week for sure. I did 95# with the bar resting on the power cage bottom rail.

It does get harder quickly (especially if you follow the program and add 10lbs each time). Also, when you're using the bottom rail, just be sure that it's an appropriate height for you (if you're short and your legs are short, you might not be getting a full range of motion since that setting is higher than a 45lb plate). I started at 95 and advanced 10lbs each time until about 135 I think. Then it started getting heavy, but like all the other lifts, it's better to start out slow and follow the program so that your muscles get used to form and the progression.

True, adding 10 lb each week might not be realistic for women (I believe this is addressed in the sticky threads). But 95-105 lb should be doable as a starting weight. I was over-cautious on my first try because I have lower back problems, but it felt so easy that it seemed safe to increase the weight right away...