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I tried something different on my DL today. I usually work in sets of 5, sometimes spreading one set out as singles so I can get some heavier reps in too. Today I made singles the focus so the bulk of my reps were heavier than what I'd be doing in sets of 5.
On a day I'm doing a 6x5 pyramid I may get up to 335/345 on my heaviest set. I'm going to alternate between that and what I did today for the next few weeks and see if it helps me improve.
Has anyone else taken an approach like this? How did it work for you?
The weight difference on some of those sets isn't enough, IMO. A 10 pound difference isn't enough unless you are close to maxing out.
The weight difference on some of those sets isn't enough, IMO. A 10 pound difference isn't enough unless you are close to maxing out.
Are you saying I'm not dropping enough weight? (Re: "...a 10 pound difference is not enough...") Or do you mean my singles are not heavy enough? I'd buy the latter, but keep in mind this is a trial run and I'll be adding some weight the next time I try it. And it's not too far from my max, which at this time is 395. I'm really close to breaking 400, and I think this system will get me there. But I'll go back to multi-rep sets (which I do not intend to abandon entirely anyway) if I don't feel this system is getting me where I want to go.
Are you saying I'm not dropping enough weight? (Re: "...a 10 pound difference is not enough...") Or do you mean my singles are not heavy enough? I'd buy the latter, but keep in mind this is a trial run and I'll be adding some weight the next time I try it. And it's not too far from my max, which at this time is 395. I'm really close to breaking 400, and I think this system will get me there. But I'll go back to multi-rep sets (which I do not intend to abandon entirely anyway) if I don't feel this system is getting me where I want to go.
If you're getting results then you are doing something right. I just think that the weight difference between deadlift sets should be more than 10 lbs either way. Also, if you are doing singles I would go as heavy as possible. I'm no expert though, just giving you my opinion.
If you're getting results then you are doing something right. I just think that the weight difference between deadlift sets should be more than 10 lbs either way. Also, if you are doing singles I would go as heavy as possible. I'm no expert though, just giving you my opinion.
Good enough. I was just curious. I think dropping weight in small intervals is more a mental thing than anything else. I'll be starting at heavier weight levels as I progress, and the small drops in weight are a mental boost as well as keeping me over a certain threshold I'd otherwise be below. But then again, this is a trial run so we'll see how it works after a month or so.
When you say "lighter weight" what exactly do you mean? 185? 225? If you're jumping from 185 to 275 I can see why your form may take a hit. I'd suggesting increasing weight in smaller increments. You get the increases plus you don't let your form drop off. Otherwise your problem may be in the setup and timing. If your butt is dropping before you start you may not be low enough when you setup. If it starts going up before you pull you may be too low.
By lighter weight I mean maxing at 2 plates on each side. So 225. It's a weight where my form feels "comfortable" but I really don't feel like I'm pushing myself. My butt moves up before the bar does, almost like I'm starting too low. However, when this happens I really feel it in my lower back and I don't want to be straining anything.
Good enough. I was just curious. I think dropping weight in small intervals is more a mental thing than anything else. I'll be starting at heavier weight levels as I progress, and the small drops in weight are a mental boost as well as keeping me over a certain threshold I'd otherwise be below. But then again, this is a trial run so we'll see how it works after a month or so.
By lighter weight I mean maxing at 2 plates on each side. So 225. It's a weight where my form feels "comfortable" but I really don't feel like I'm pushing myself. My butt moves up before the bar does, almost like I'm starting too low. However, when this happens I really feel it in my lower back and I don't want to be straining anything.
Perhaps go up in smaller intervals. If you're good on 225 you may be able to handle 245 without sacrificing form. If not try 235. Adjust to slightly higher weights as you go and before long 275 will be to you what 225 is now.
Quote:
Originally Posted by Stymie13
Do you always use reverse grip?
Pretty much, unless I'm doing straight or stiff leg DL. But I never get too heavy on either of those, so I can handle the over grip with both hands on those lifts. When I do sumo the reverse grip is the difference between controlling the lift or losing it
Perhaps go up in smaller intervals. If you're good on 225 you may be able to handle 245 without sacrificing form. If not try 235. Adjust to slightly higher weights as you go and before long 275 will be to you what 225 is now.
Pretty much, unless I'm doing straight or stiff leg DL. But I never get too heavy on either of those, so I can handle the over grip with both hands on those lifts. When I do sumo the reverse grip is the difference between controlling the lift or losing it
Try using overhand as much as you can. Your grip strength can actually limit your max lift and the reverse is itself a limiter.
Try using overhand as much as you can. Your grip strength can actually limit your max lift and the reverse is itself a limiter.
I've given it a shot and the trade off to be gained (there's some give and take and advantages/disadvantages vary with the individual) is simply not worth it to me. I've grown up with reverse grip and aside from the lifts specified prefer to stick with what feels more natural to me.
Quote:
Originally Posted by Stymie13
Farmers walks also help build crazy grip strength
It's interesting you say this. I started using a trap bar for shrugs, so the hold is very similar to a farmer's walk. This has really helped with grip as well. Hammer curls are another good grip building exercise.
By lighter weight I mean maxing at 2 plates on each side. So 225. It's a weight where my form feels "comfortable" but I really don't feel like I'm pushing myself. My butt moves up before the bar does, almost like I'm starting too low. However, when this happens I really feel it in my lower back and I don't want to be straining anything.
Are you starting too low?
It sounds like you might be doing "stripper" pulls, where your butt shoots up first and you end up nearly doing a Romanian/stiff-legged deadlift. Yes, this forces your lower back into performing the vast majority of the work for the lift.
Perhaps you're letting your lower back and abs stay too loose during the first part of your pull?
Any chance you can snag a cell phone vid of you doing a lift so we can all see?
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