Deadlift goal?

[redfacebigdisgrace]

What would be a good target for me? I’m 60kg and do higher reps RDLs for hypertrophy and deadlifts for strength. I’m currently lifting 70kg and can manage 2 sets of 8 reps there.

What can I realistically aim for? It’s taken me a year to get here!

I’m a bit lighter than you (57kg) and my last 3 rep max was 90kg - I think it took me just over a year to get there from 75kg. But I’m 50 so gains are a bit slower! 90 would be a good goal to aim for - should be doable early next year if not this! Good luck 🤞

Actually in theory if you’re doing sets of 8 at 70 you’re probably not that far of 90 for 3 already…

If you're managing reps of 8, I'd be confident that you could up the weight. It doesn't need to be drastic; as little as 1.25kg a side for say, 5 reps maybe? Obviously, that's only true if you can maintain good form with the additional weight. Deadlifts always are, and always will be, a high risk, low reward movement.

My DP is a bodybuilder and his/his teams' deadlifts/squats can be ludicrous weights but they may only lift it once. It's still a PB. So don't feel like you need to be smashing out double figures for it to count - you don't!

Hi all, thanks so much! I managed a set of 5 then 4 reps at 72.5kg tonight. That was after 12 reps at 65kg. It could have been more but I think I was a bit scared of the new weight, if that makes sense?! Really pleased with my progress.

Do you wear a belt? If so any recommendations?

@IShouldBeSoLurky im 51! So much fun doing this in my 50s. I’m the oldest person in the room but I don’t care!

@LeGinge thanks, can I ask what you mean by low reward? I’m assuming high risk is due to poor form and risk of strain in the back?

I’m a similar size to you at 59kg. I’ve been out of lifting for a few months but with a belt and straps I could lift 90kg for 4 and have a one lift PB of 116kg with the trap bar.

I’m 52 ☺️

Deadlifts are scary! I have never worn a belt because I’ve read they aren’t great for women owing to putting extra strain on your pelvic floor.

That's interesting @IShouldBeSoLurky

I find my pelvic floor feels better with a belt LOL. Makes me brace my core more, and supports my lower back.

100kg! That's gotta be the target! Then 120kg cos the bar is pretty. Keep training and there's no reason not to get there. As a PP said just add little amounts at a time. That's how I got mine up and continue to do so. I still add 1.25kg either side whenever I go up.

I’m 60, weigh 60kg and my current single rep max is 95kg. Target is 100kg but I’ve been stuck where I am for two years! I need to have a concentrated focus on it I think. I have done 105kg quarter lift which is encouraging.

@VesperLind that's awesome!

I'm 44, 75kg and managed a PB of 80kg × 5 today, having been out of the gym for three years and returned in September.

Aiming for three figures over the next 6-12 months.

@redfacebigdisgrace, keep us updated on your progress!

I weigh about 60kg. My current 1RM is 100kg which I got after a year of training consistently. My lifetime 1RM is 120kg.

Even though I set my lifetime 1RM nearly ten years ago I think I will get a higher one during this current training era. I had an eight year break so am currently on something like a comeback.

I agree with others: if you are currently doing sets of 8 and want a medium heavy goal like 100kg, you might benefit from doing fewer reps and heavier weight. At the moment I am training 3 sets of 3 one week, 3 sets of 4 the following week, 3 sets of 5 the week after that, then up the weight by 2.5kg and go back to 3 sets of 3, etc. I started this at 80% of 1RM so 80kg (80% of 100kg). My coach writes my program so my training is quite precise.

Good luck! 💪🏼

My form goes to pot over 8 reps so I always think DL's should be done in sets of 3 to 5 max.

Grip was an issue for me. Chalk and a mixed grip helped massively.

Hi! I posted about this fairly recently where I asked about how to structure training for a 100kg deadlift goal. I started on 85kg (for 3 reps) at the beginning of January. I have been working on my deadlift every Monday where I start with the deadlift and it's the lift that I progressively overload, while the others I go by feel.

Previously, I was maybe doing 3 x 10 reps, minimal rest. Now, I have reduced my reps and increased my rest to 2 mins between sets.

6 x 60kg
6 x 60kg
6 x 70kg
5 x 85kg
5 x 95kg

I use the app 'Hevy' which is really good. I have a 'pull' routine, which includes the above deadlift sets.

First 3 sets, I use a mixed grip. Last 2 sets, I use straps. No belt though.

I'm now hoping to reach the 100kg goal by end of Feb, which I'm super happy about! I'm 46 and 57kg.

As for goal, check out this website which gives you benchmarks and interesting to see. You put in your weight, age, exercise and no of reps, and it'll tell you whether it's intermediate/advanced, etc.

https://strengthlevel.com

@caffeinatedmornings if you’ve got 6x95 surely you’ll have 1x100 already.

Maybe your goal is 100 for reps? Which you will also have already I would have thought.

Haha, yes, maybe true. To be honest, I mis-counted the plates and added 5kg instead of 2.5kg 😂. But, maybe I should do any reps of 100kg next time for the final set????!

This is all very interesting. Thanks those who commented. I train 4 times a week and my new programme has deadlifts 3 times! RDLs volume for hypertrophy , deadlifts for strength in my upper body routine but low reps 6-8 and then my coach has added a sumo deadlift in my second lower body. I was doing those today, just focusing on form. My coach is really happy with my form. She says I’m very protective of my back instinctively! I also do a really good warm up each time. Plus yoga. I managed 72.5kg earlier in the week. I’ll match that with my RDLs at the weekend hopefully.

great thread thanks!

My 1RM is 110kg and I’m 72kg, I’d love to get double body weight but for now the goal is 120.

Well I popped something in my back at 75kg. I don’t think I’d warmed up properly. Gym was busy and I wasn’t feeling it. 2 weeks in and I’m fine but I have dropped the weight back down to 65kg just to get my confidence back up with it. I got a bit of a fright. I did try a lifting belt but felt like I couldn’t breathe (I have asthma and hate feeling constricted ).

Oh no, that's rubbish! I don't use a lifting belt (although don't powerlift or anything!) and haven't felt the need to so far, as I can do a very strong brace. Why do you think it happened?

@redfacebigdisgrace it can be scary when that happens, but our bodies are resilient things. How's your back now? If you're back lifting it sounds like your body just reacted to something but will likely have built back stronger. I sometimes get things if I'm using my body differently. For me, I'd internalise lots of catastrophising message, so had to learn, and still remind myself, strong bodies are pretty resilient.

I also don't wear a belt - they give you feedback on your brace but brace is what matters