1x5 deadlift

[iCookie]

Currently I lift 1x5 deadlift. It's only 5 reps and then you're done. Isn't that too little?

I know Mehdi says you should do warm up sets to build more volume on the deadlift, but I can't because I only lift 40kg.

Another thing about the deadlift. I use about 45 sec just to do one rep. Because I have to reposition and I'm always about to faint on the top. Will the long time I use between reps stagger my muscle growth?

[vhalros]

My expertise is very limited, but in my experience, once the weight gets heavy you will not be wondering why you do only 1x5 . I feel like I'm dead after just 1x5 (especially after having done a lot of squats). I think the idea is that doing more deadlifts in a program with so many squats would just be too much for a beginner.

Also, 45 seconds for a rep sounds kind of odd. It takes you that long to move it from the floor to the top position? What do you mean you have to reposition?

[sgtrock]

1x5 is the standard. 5x5 is for the squats, overhead press, and bench press. Wait till you get to bodyweight on deadlifts, you will cry thinking about more than 1x5.

At 45 seconds per rep, you are really more doing 5x1, not 1x5 -- 5 sets of 1 rep each. As to whether or not that is bad, everybody is different and will have different opinions. I started to say its better than 0x0 (ha!) but in reality I would look at deloading back to a weight you can lift 1x5 that makes you feel like you want to lie down immediately after. That's the goal, to me at least. Then go up 5kg or so each session as long as you can continue 1x5.

Its not a good deadlift session to me if I don't have to stagger over to the incline bench and collapse in a sweaty puddle of quivering flesh.

[muddy]

I did the SL5x5 beginners program where there was a single 1x5 work set for DLs. My DL went from 135 to 295 on that program in about 4.5 months. It really doesn't need more than that, if you are following the program as written.

The long pauses between reps and the faintness at the top seems peculiar, as others have already said. I wonder if you have any nutrition deficiencies in your diet (iron?). Do you get dizzy sometimes if you stand up suddenly?

What would you think about pushing yourself, so you try and edge down the time between reps? Maybe 40s for a week, then 35s, etc.? Would you be concerned about trying that?

EDIT: I just noticed in your thread where you ask about cardio that you're not that far into the program. As someone said there, you will find all the things you do in the SL program add to your conditioning. This alone may solve the dizziness and rest between reps issue you have on your DL.

[iCookie]

Technically I only use 2-3 seconds to get the weight up/down. But I have to pause at the top due to the dizziness. Also I have to reposition my feet at the bottom because sometimes I fail to make the weight land properly over the middle of my feet.

[itsbruce]

On thursday I did 105kg 1x5. That meant warming up with 1x5 at 60kg and 1x5 at 80kg. After that, 1x5 at 105kg was all I wanted to do, thank you so very much.

[Portillo]

Do more sets if its only 40kg. Do maybe 3x5 or something. Use it to perfect your form.

[sgtrock]

On thursday I did 105kg 1x5. That meant warming up with 1x5 at 60kg and 1x5 at 80kg. After that, 1x5 at 105kg was all I wanted to do, thank you so very much.

This is another point. Make sure you use warm-up sets, going up XX% in weight each time to warm up your body for the final 1x5 set.

[22Alpha]

How heavy are you? 40kg is probably a small fraction of your bodyweight. I weigh only 55 kg and 40kg was easy for me. When I was doing 40kg, I did 5x5 deadlifts. However, as I progressed to heavier weights, it became natural why 1x5 deadlifts is in place. Look at the long-term goal which is to add weight. You may have started off at a weight too easy for you, hence not really feeling the strain.

[wrenchhands]

I was told that 1x5 twice a week was even too much, so, yeah.

[sgtrock]

I was told that 1x5 twice a week was even too much, so, yeah.

1x5 twice in one week is normal on the SL 5x5 rotation. This happens every other week.

[wrenchhands]

Well, that doesn't make it the law of the land, maybe I would rather do it 1x per week?

[winter1]

I have the same problem with repositioning. I do not take 45 seconds, but I do need to stand up and take a few breaths in between reps. I do not know if this is ok...I see guys just go down up down up like nothing. I do not think it is too heavy for me, but my feet aren't in the correct position when I set the bar back down. Is this your problem too?

[Dragar]

I wouldn't worry too much about it, it’s a taxing exercise and if you are new to the exercise and lifting in general it isn't surprising you are struggling a bit. Take your time, get the technique right and work on putting the bar back down properly so that you need minimal readjustment. The form and conditioning will take some time. You should expect the time per rep to speed up pretty quickly once your body is used to doing it properly, and hopefully dizziness lessens as you get fitter - if it doesn't then start looking into nutrition etc, but odds are you just need the exercise.

[mjh]

I do not think it is too heavy for me, but my feet aren't in the correct position when I set the bar back down.

Your feet shouldn't be moving during the deadlift. To put the bar down, shove your hips out behind you, maintaining a straight back, and when the bar gets past your knees, you can then bend your knees and let the bar fall to the ground. Don't try and slowly lower the bar all the way.