Recovering from deadlifts

Kdp2015

Been doing 3 sets of everything for 2 months, yesterday I did 5 - I was exhausted and starving afterwards and i still am today, also very achey. Is there an easy way to get over this or do I just have to put up with it? Is 5 sets of deadlifts too much?

DavPul

Depends

sgt1372

The two most well known novice strength development programs -- Starting Strength and Stronglifts -- only recommend ONE set of 5 reps at MAX for dead lifts.

You don't say how many reps you are doing per set but if you are sore and not recovering w/in 24-48 hrs you are definitely doing TOO MUCH and should cut back.

Kdp2015

5 reps, feeling a bit better already so hopefully just adjusting to extra. Thank you

KDar1988

Definitely strong lifts says 1 set of 5 is enough. I do warmups of DL's 3 sets at lower weights and then 1 set at the weight I'm supposed to lift that day. Friday's set was brutal. I couldn't imagine doing 4 more, I think I would have hurt myself.

Shawshankcan

Sometimes DOMS last for a few days. You'll adapt.

arditarose

I deadlift two times per week, one day higher rep, one day lower. I'm hungry the next day for sure, at least after lifting closer to my 1rm. DOMs get better over time. I like to make sure my protein is high, and I take magnesium for recovery. I also limit my leg accessory work. You have to take a look at your overall program and goals.

TR0berts

There's nothing inherently wrong with 5x5 deadlifts. But, that's probably more than what most people need - especially as the weight gets heavier. That's a good recipe for getting fatigued, form going downhill, and getting hurt. I speak from experience.

That said, you added 2 more sets. I would expect you to be more achey and hungrier.

Kdp2015

Cool thanks everyone

Unknown

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arditarose

OP are you doing Strong Lifts or another program?

Don't forget you don't have to do 5x5 either, you could do 3x5, 3x3, 3x6 at lighter weight. What are your goals?

SonyaCele

i deadlift once a week, more like 5 sets of 1 rep after my warmup sets which are usually a set of 8, 5 and a couple triples and then i hit about 5 heavy singles.

Kdp2015

The 5 x 5 inc warm up weights but I'm quiet new so warm up is fairly similar to max still. I'd like to get stronger and build more muscle on my legs and core.

Kdp2015

I'd like to do strong lifts but haven't got into over head or bench presses yet - kind of hoped the extra deadlifts would compensate. I've just got a book about building core strength and it seems to focus on lots of different exercises rather than a few compound lifts so that's confused me a bit.

SonyaCele

.

Kdp2015 wrote: »

The 5 x 5 inc warm up weights but I'm quiet new so warm up is fairly similar to max still. I'd like to get stronger and build more muscle on my legs and core.

what do yo mean your warmup is similar to your max, do you mean the weight? your warmups should be no where near your max or they aren't warmups

arditarose

Kdp2015 wrote: »

I'd like to do strong lifts but haven't got into over head or bench presses yet - kind of hoped the extra deadlifts would compensate. I've just got a book about building core strength and it seems to focus on lots of different exercises rather than a few compound lifts so that's confused me a bit.

How would extra deadlifts compensate for an overhead press or a bench press? I remember some of your posts. I applaud you for learning. A book about core strength is probably going to be very different from a book about strength training in general

jemhh

I've never done 5x5 deadlifts. I prefer higher reps (w/lower weight) like 5x6-8 or 4x8-12. If I do 5 reps it's usually 3 sets, ramping up to a max set and not straight sets.

arditarose

Yeah I can't remember the last time I did 5x5 deadlifts. I keep my weight the same across

Kdp2015

I was after the new rules book but couldn't get hold of it, I just want to learn all about it really not necessarily follow the programme they suggest. I think SL would be best for me I just need to force myself to try bench and overhead - I still find it intimidating which is why I got the books, I don't want to get it wrong.
My max on DL is only 40k so there's not really much to work up to yet.

SonyaCele

Kdp2015 wrote: »

I was after the new rules book but couldn't get hold of it, I just want to learn all about it really not necessarily follow the programme they suggest. I think SL would be best for me I just need to force myself to try bench and overhead - I still find it intimidating which is why I got the books, I don't want to get it wrong.
My max on DL is only 40k so there's not really much to work up to yet.

if 40kg is your max, then thats something to work up to. if you have 5 sets, you could start with bw, 10kg, 20kg 30kg and then your max set. by the time you hit that last set, you're nicely warm and ready for that heavy set. and you aren't so beat up that you're super sore. In this instance, five sets isn't too much . If you just jump into 5 sets of your 40kg, then yes its too much.

ponycyndi

It's currently $12 new.

https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1468775827&sr=8-1&keywords=new+rules+of+lifting+for+women

sunnybeaches105

Keep it up and keep an eye on your recovery. There seems to be plenty of variation in recovery ability among individuals. I can't deadlift more than once a week and I would have a heck of a time doing 5x5 with them.

Kdp2015

Thanks, I was worried I wasn't doing enough which is why I pushed to do more but I've never ached after a work out before and I was too tired yesterday to go about my normal day.

Kdp2015

ponycyndi wrote: »

It's currently $12 new.

https://www.amazon.com/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=sr_1_1?ie=UTF8&qid=1468775827&sr=8-1&keywords=new+rules+of+lifting+for+women

Thanks for this, I'm in the US so will look for it on our site

Kdp2015

UK not US!

Turb2o

I never go over 3 reps 2 sets of 3 warm up 8 sets of 2 at a percentage still feel like a bus has run over me Bcaas seem to help