1 Rep Max Deadlift - Gym Jones Cert (Day 2)

It's Day 2 of the Gym Jones Cert and today (amongst other things) we worked on the 1 Rep Max for The Deadlift. This is a test of maximal strength.

Of course it is not something you step into cold, we 'warmed' up with 10 reps, then 5 reps, working up to 3 reps, then onto 5 single rep efforts. Increasing the load at each stage until we could lift no more.

First a little background, my previous PB (Personal Best) was 148kg which I deadlifted in May. I am now recovering from a hamstring injury so I was not expecting too much today.
However, I was pleasantly surprised with the result:

• 10 Reps : 60kg
• 5 Reps : 80kg
• 3 Reps : 120kg
• 2 Reps : 140kg
• 1 Rep : 150kg
• 1 Rep : 160 kg
• 1 Rep : 170 kg
• 1 Rep : 180 kg (just exceeds twice my bodyweight)
• 1 Rep : 190 kg/418lb (new PB)

At the 1 rep max efforts, there was a minimum of 2-3 minutes rest for recovery. I tried 2 attempts at 200kg/440lb, the bar moved an inch on the first attempt. No movement on the second.

This lift today made me realise I was far stronger than I previously thought. Of course peer pressure (as well as support) played a part and anyone who knows me personally acknowledges I am very competitive.

To be honest this was not about competition. It was a practical experience of removing some of the mental limitations to performance.

No excuses about:

• not being built to deadlift,
• or that I hadn't done it for a few months,
• or being too old to do this 
  
  - regardless of what happened today I knew it was my best effort.

Today I focused more on the act and experience of lifting, not on how much I was lifting or by comparing myself to others. I just enjoyed the journey.

Thanks Mark and Rob of Gym Jones for the experience today, it reinforces my belief that we impose artificial limitations on ourselves far too often. I wasn't the only one to experience this. Many people surpassed their previous PB's today.

190kg (418lb) Deadlift (Photo: Mark Twight - Gym Jones)

The worrying thing was shortly afterwards we did a workout called the 'Jones Crawl'! I will post a video of this max lift and the subsequent workout in the next day or so.

Update on Tuesday, November 9, 2010 at 15:37 by Darryl Edwards

Video Link as promised:

http://www.thefitnessexplorer.com/home/2010/11/9/1-rep-max-deadlift-gym-jones-cert-video.html

Workout: Deadlifts for Strength

Warmup: 

• 30 Press-Ups
• 30 Air Squats
• 30 Back Extensions 

Workout: 

• Deadlifts: 5 sets of 3 Reps
• Take a 3-5 minute rest between each set, to ensure full recovery.

Finisher: 

• 100 Double Unders

More about deadlifts: 

60 Seconds with the DEADLIFT

The DEADLIFT

Fear of the Deadlift:

Many people fear the deadlift.  Maybe it’s the name - DEADlift?  

I have been told this used to be called the 'Healthlift' but I am not so sure about that being the original name.  A deadlift simply means you are lifting a dead-weight, the dictionary definition (the unrelieved weight of a heavy, motionless mass).  In simple terms the weight is not moving and is fully supported by the ground before being lifted.

Functional:

I've been asked many times when doing a deadlift "Is that a safe exercise?"

People are concerned that it is not safe for the lower back.  On the contrary the Deadlift is probably the best exercise for overall back strength. It teaches you how to keep the lower back strong under load and is a very functional movement.  In fact what could be more functional?  It is just picking something heavy off the floor.  

You may feel the deadlift is purely the preserve of weightlifters with a barbell only.  Don't.  You can use a sandbag, log, rock, backpack, in fact whatever is convenient.  In an emergency you may even need to lift a person using this technique - so it's practical too.

Safety:

Like any activity deadlifts can cause injury if not performed safely without due care and attention.  Please refer to the video for good technique and seek additional advice from a specialist coach or personal trainer if tuition is required.

A few tips: 

• Keep weighty and solid on the heels;
• Keep load close to the body throughout movement;
• Maintain stability in the mid-section throughout;
• Start off with shoulders slightly in front of the load;
• Maintain a neutral spine position (avoid back rounding) throughout the movement;
• Keep the load moving in a straight vertical line.

Good Deadlifting Technique:

Primal Lifting (including a deadlift using a concrete breeze block):

Workout: Deadlift Workout

This deadlift workout is used to increase maximum strength.  In order to do this workout, you will need to know (or estimate your 1 rep max).  

For estimation perform a deadlift using a weight you can safely manage for 5 reps with good form.

Multiply this weight by 1.16 to estimate your 1 rep max.

Warmup: 

• 5 Push-Ups
• 10 Sit-Ups
• 15 Air Squats 

Workout:

10 reps @ 25% of your 1 rep max 

Rest for 2 minutes

3 reps @ 50% of your 1 rep max

Rest for 2 minutes

1 rep @ 75% of your 1 rep max (rest for 1 minute and repeat)

1 rep @ 85% of your 1 rep max (rest for 1 minute and repeat 4 more times)

Update on Thursday, September 2, 2010 at 16:09 by Darryl Edwards

Just completed this workout:

10 x 40kg (88 lbs)

3 x 75kg (165 lbs)

1 x 115kg (253 lbs) - Twice

1 x 128kg (281 lbs) - 5 times

For good form keeping the bar close to the shins, inevitably means losing skin from the shins :-)