DL Warm-up Set Progression?

DaveRCF

I had my first DL fail earlier this week (not even at my working set weight) and wondering if it may have been because of my warm-up sets. If memory serves, this was the progression:

Oly bar: 1X10
135 lbs: 2X5
165 lbs: 2X5
185 lbs: 2X5, 1X4 (fail)

I was shooting for 3X5 at 185 before going to working set of 225 lbs 1X5. PR was 215 lbs prior. I was a bit surprised but I could just not lift that bar for the last rep. Successful on squats and OHP prior to this. Felt like I had decent energy level.

Comments appreciated as I will be back at it tomorrow.

sjohnny

That seems like a lot of warm-ups. You might be wearing yourself out.

My warm-ups for when my working set was 205 went like this:
115x5
115x5
165x5
185x3

I didn't write down my warm-ups from Monday when my working set was 215 but it was really similar.

jfan175

I agree. That's a lot of deadlifting after doing a squat 5x5. As your weights go up, that's a lot of stress on the posterior chain.

DaveRCF

Thanks guys. I guess my thinking is that with the warmups they tend to get the muscle fibers firing so going to the working set without doing the warmups could limit the adaptation required to do the working set.

As an aside, I am 3X5 on my working set for squats. 5X5 was too tough for me to recover from.

I will try fewer warmups tomorrow and see where it gets me.

winf

Dang, your warmups are a workout in themself! For deadlifts I will do 135x5 to "limber up" then do about 50% of my work set x3, about 75% of my work set x2, and then my work weight x5.

MoveTheMountain

I'm still working with pretty light weight, so I do 2 (even lighter) warm up sets, and then jump into my work sets. As my work sets go up in weight, I'll add a few more warm up sets, but I doubt I'll ever do more than 4-5 warmup sets.

chuckyp

Correct me if I'm wrong, but in Stronglifts 5x5 doesn't Medhi say that warmups for the deadlifts aren't necessary because you have just done a 5x5 of squats which basically serve as your warmup for the 1x5 of deadlifts?

MoveTheMountain

Correct me if I'm wrong, but in Stronglifts 5x5 doesn't Medhi say that warmups for the deadlifts aren't necessary because you have just done a 5x5 of squats which basically serve as your warmup for the 1x5 of deadlifts?

Yes, he does say that - and that's the reason I never do any warmups for deadlifts, with no problems, at least so far. <Quickly looks around for wood to knock on...> In my post above, I was talking about my warmups for squats - which has increased to 3-4 light sets, as the weight has continued to go up.