After all, if you’re trying to figure out the absolute most that how much should I deadlift for 10 reps based on your one-rep max (1RM), it’s important that we delve a little deeper into understanding where abouts in strength training principles.
Knowing Your Lifts
1RM: 225 lbs deadlift
You: Lift 200 lbs for 5 reps.
8 Reps: 180 Lbs (Weight you can do for 8 reps)
170lbs — You can lift 10 reps of this weight.
This, in turn suggest a weight decrease at higher reps that you’d typically see when resistance training.
How To Figure Your Target Weight for 10 Reps
As outlined in most general guidelines, you can use a 10-rep max to predict what weight would be around your 75-80% intensity level of your one rep maximum.deadlift (ad) In your case, this would be:
225 lbs and x 0.75 = 170, so approximate weight=275-20+5 (same as above)=155
Which correlates quite well with your new 10-rep, 170lb deadlift strength showing you are in the right general rep range.
Progression Strategies
Here are you best tactics for optimizing your deadlift with higher repetitions:
If you want to put on more muscle without adding weight, one way is simply doing with rep or two extra than usual in the gym.
Correct, That means periodization: Increased use of a good program such as Jim Wendler’s 5/3/1 so that in different sessions have all rep ranges and intensities covered;
Accessory Work/Building supporting muscles — Romanian deadlifts, hip thrusts etc. to help you perform better overall
Conclusion
With your current lifting numbers it would be wise to maintain or go ahead and push the weight up a little bit at 170 lbs for sets of around 10. So long as you work on progressive overload and good deadlift form, not only will your max deadlifting strength continue to improve.
