Deadlift 1RM vs. Deficit Deadlift 1RM

[HeavyKnurling]

I am coming back from a minor back injury so I am taking deads pretty light as I get back into them. I will be finishing up my first cycle of 5/3/1 (or rather 3/5/1) today on deads. I did my first cycle from a 3 inch deficit with a training max of 350 pounds and was hitting calculated maxes around 400. For my next cycle, I am planning on pulling from the floor and the following cycle I plan on pulling from 3 inch blocks. My question is, how much of a difference in a max should I plan for when calculating my next cycle for pulling from the floor? If I were pulling from a deficit again, I'd probably move to 360 or so, if not a bit more.

If it is of any consequence, before the injury I had pulled a 1RM of 475 and a rep max of 460x3.

[bigfor15]

Just perform a 1RM and then calculate. There's no set percentage you'll get out of moving from deficit to floor, but you should definitely be able to pull heavier.

[HeavyKnurling]

While that would normally be fine, I don't want to attempt a 1RM when I am coming back from an injury.

[bigfor15]

While that would normally be fine, I don't want to attempt a 1RM when I am coming back from an injury.

If it's that iffy then you probably shouldn't be training at a higher estimated max, let alone within 85-95%. Is it a question of confidence or is it still a lingering injury?

[HeavyKnurling]

I've felt good and pain free the past couple of weeks. I chose to go with a low training max in order to get more volume and keep a tighter form. I am in no rush to re-strain my back, which resulted from losing form when the weight got too far in front of me.

[bigfor15]

Maintain the same working max and pull from the floor, then. Use this meso for recovery and gauge where you're gonna be in the next few months.

[HeavyKnurling]

That seems like an OK idea. Thoughts on then going too high on reps. I will be hitting close to 15 on some sets, probably.


I think this comes down to me quitting bitching and just lift smarter.

[bigfor15]

That seems like an OK idea. Thoughts on then going too high on reps. I will be hitting close to 15 on some sets, probably.


I think this comes down to me quitting bitching and just lift smarter.

You're a powerlifter, or at least I can assume such. If you're repping that high then you've severely underestimated your potential. Even Wendler recommends doing only a couple extra.

[HeavyKnurling]

Duly noted.

[xDEADLIFTx]

my deficit deadlift is about 40 lbs lighter than my actual deadlift. training strictly deficit will give you a freakishly strong back and when you finally do pull normal again, its gonna be ten times easier.

[customz]

I recently tested this and my defecit from 35s was approx 12% less than regular pull

[ISuckAtBenching]

why 3 inch? an inch or two is plenty of a deficit w/o completely f-cking up your technique. Don't turn the deadlift into a different movement.

[HeavyKnurling]

why 3 inch? an inch or two is plenty of a deficit w/o completely f-cking up your technique. Don't turn the deadlift into a different movement.

I don't feel as if the extended range of motion has really affected my technique. I have a lot of trouble from the ground and I'm hoping this exagerated ROM will help. We shall see.

[Jason2459]

IMHO
< 1" not enough
1-2" sweet zone
3+" can do it but it's not the same deadlift anymore.

[HeavyKnurling]

IMHO
< 1" not enough
1-2" sweet zone
3+" can do it but it's not the same deadlift anymore.

Does your opinion change knowing that I am deadlifting sumo?

[Jason2459]

Does your opinion change knowing that I am deadlifting sumo?

For me when doing a sumo deficit I like around the 2" mark. I put together some deck boards to make two square platforms I can use to stand on and it comes to 2.25".