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Old 05-05-2011, 08:53 AM   #11
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Ab,

Here are my thoughts. The deadlifts and DB rows are awesome back exercises, but they are both very taxing and time consuming. Each set of those will take time to recover from and will sap your strength quite a bit.

You need to consider "training efficiency" in your plan. You've picked a lot of good exercises, but you need to whittle them down a bit to keep things to a reasonable amount of volume. If I had to choose, I'd probably pick the deadlifts, the DB (or barbell) rows, and the lat pull downs (or pull-ups if you have the means to do them). Remember, sometimes "more" is not "better". Pick a few good exercises and hit them *HARD*.
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Old 05-05-2011, 09:06 AM   #12
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Quote:
Originally Posted by Aurik View Post
Ab,

Here are my thoughts. The deadlifts and DB rows are awesome back exercises, but they are both very taxing and time consuming. Each set of those will take time to recover from and will sap your strength quite a bit.

You need to consider "training efficiency" in your plan. You've picked a lot of good exercises, but you need to whittle them down a bit to keep things to a reasonable amount of volume. If I had to choose, I'd probably pick the deadlifts, the DB (or barbell) rows, and the lat pull downs (or pull-ups if you have the means to do them). Remember, sometimes "more" is not "better". Pick a few good exercises and hit them *HARD*.
Thanks Aurik - I agree.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-06-2011, 12:16 AM   #13
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deadlifts are a sticky subject here...first off, if you want to gain size to train them, nothing will beat them powerlifting style with straight barbell, I would also agree with Bendthebar and say hit them heavy....in regards to developing back....there are two things I have found make a back look big and help your overall strength on every lift....Lats and traps. I would go heavy, keep the reps in the 8-12 range, and try to hit some sort of row exercise, a lat pull dow, and a shrug exercise and thats it! Keep it intense, but simple. look at it this way....it worked well for ronnie coleman and look at his success and how everyone talked about his back?
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Old 05-06-2011, 09:32 AM   #14
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Originally Posted by BendtheBar View Post
Some things I think you could refine:
Deadlifts...limit it to one all out set each week. Warmup, ramp up, crush it and drive on.
Steve, if you could tell me in more detail how I would do this in terms of rep/set schemes?

Is the way I have performed it in this example not great?
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-06-2011, 11:18 AM   #15
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Originally Posted by Abaddon View Post
Steve, if you could tell me in more detail how I would do this in terms of rep/set schemes?

Is the way I have performed it in this example not great?
I would recommend something like this:

Bar x 10-15
135 x 5-10
185 x 3-5
225 (What you are using now) x max reps.

Never train the deadlift beyond the point where the reps start to feel sloppy. I would say once you get to 10 reps with your max set, add 10 pounds the next week. Keep doing this until you start to feel like the lift is kicking your ass, and then maybe drop to a 5 rep set or look at a different protocol.

It might seem like a waste of time when the weight is still light, but it's not. First you get a basic mastery of the lift, then you slowly build, then you leave the cocoon and start ramming it.

Right now you need to practice reps to get your form down, so don't just walk through your warmup. Make sure you try to make every warmup rep perfect.

As the weight gets heavier the warmup structure will change. It ill be less about practicing form, and more about CNS and getting the muscles ready. There is a balance of course.

My warmup for an all out set on 405 looks like:

Bar x 10
135 x 5
225 x 3
315 x 1
365 x 1
405 x 1
405 x Max
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Last edited by BendtheBar; 05-06-2011 at 11:21 AM.
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Old 05-06-2011, 11:26 AM   #16
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Thanks Steve. Great info here.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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