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Readers know I consider the Mighty Mighty Deadlift as the core of creating/maintaining a sturdy body - followed by the other powerlifts of course.
Deads are a total body exertion. I only do them once weekly (I do barbell squats on Mon, Deads on Thurs, high-rep leg press on Sat - and still have skinny runner's legs).
To mix it up and to keep things interesting, about every 6 weeks I switch Squat and Dead from higher reps (ie 8 reps for 6 sets) to 5 sets of descending reps, increasing wt by 10 lbs for each set (6,5, 4, 3, 2 reps/set). The final two get me within sight of my one-rep max. Gets heavy, and grip gets iffy.
Someday, I will get my one-rep max into the 2 rep range.
Keeps things interesting, and keeps your body off balance by changing routine.
2-3 minute rest between sets for heavy lifts, please. What is "heavy"? It's all relative to the individual. You know what you can't move, and back down from there.
I used to squat twice a week and deadlift once per week but over the last few years I find the reps are too much for my hips and as we age we don't recover as fast. I am 60. So I squat on Sunday, deads on Wednesday. I follow the rough outline of Starting Strength. Deadlift work set is one set of 5. Listening to the Barbell Logic podcast it seems that deloading every once in awhile will aid in recovery. Your body can't handle the constant strain of increasing weight for very long. I increase weight every lift for 4 or 5 weeks and then drop by 10% for a week and then ramp it back up. Of course a lot of this depends on injuries and time I am able to spend in the gym.
I can't get my deadlift above my body weight (125 lbs). I suppose that's okay? Anything heavier just send all sorts of alarm bells through my head and body and hands. I have female friends doing 100 pounds above their body weight.
To stave off osteoporosis, it looks like load bearing exercise with 25-30 percent of bodyweight has the best track record. If you put that overhead with a military press, your entire spine and should girdle also benefit.
For general fitness bodyweight on major lifts like squat and deadlift is pretty much baseline. Many track and field athletes train to 1.5 x bodyweight.