Bands

[jwood]

Originally Posted by kman025

i really need to start these, but i've been too lazy to learn new form.

for deadlift could i just do 3 singles (after warm ups) at 80% and then add 5 percent a week or something, so after 4 weeks im doing 3 singles at my old max?

i literally just though of this and its probably stupid. i just dont know how to progress. i know 5 reps would be the fastest way, but my form gets terrible after 1 or 2 reps. i dont want to miss out on possible gains, but i also dont want to risk injury.

That sounds like a good way to progress, you could also do the same thing with rest-pause sets, at 80% for 5 reps rest pause and go with the same progression. Just try it out, see how you like it. I think singles or rest pause are the best way to do deadlifts.

[kman025]

Originally Posted by jwood

That sounds like a good way to progress, you could also do the same thing with rest-pause sets, at 80% for 5 reps rest pause and go with the same progression. Just try it out, see how you like it. I think singles or rest pause are the best way to do deadlifts.

i think i have an idea of rest pause is but not sure... what is it? and so i would progress 5% a week?

[Grim83]

Originally Posted by kman025

i think i have an idea of rest pause is but not sure... what is it? and so i would progress 5% a week?

rest pause is where you do either a pre determined number of reps, or go until failure, then you rest for a short period before carrying on again. But i think what you would be doing is more of a cluster set, where you basically do a series of singles

[kman025]

Originally Posted by Grim83

rest pause is where you do either a pre determined number of reps, or go until failure, then you rest for a short period before carrying on again. But i think what you would be doing is more of a cluster set, where you basically do a series of singles

ok thanks

[jwood]

For deadlifts it is pretty much do a single, wait 10-15 seconds and then do another single for a set number of singles. They are fun and will wear you down.

[kman025]

Originally Posted by jwood

For deadlifts it is pretty much do a single, wait 10-15 seconds and then do another single for a set number of singles. They are fun and will wear you down.

o yeah, BTB was telling me to do these a long time ago. i think i finally will go with them.


does how many reps should i do at my working weight? (preferably lower)

[jwood]

3-6 would be good and if you hit six raise the weight next workout

[kman025]

Originally Posted by jwood

3-6 would be good and if you hit six raise the weight next workout

ok sounds great. this will be my new approach, hopefully i remember. i think i may add in box squats on my deadlift day. that would mean i;d be doing squats, box squats, front squats, and deads all in the same week. is this too much heavy posterior chain work?

[jwood]

This could prove to be too much posterior chain work, but it does not hurt to try it. Just listen to your body and be smart about it, I am just afraid that it may hold you back on some of your gains by trying to do too much in each workout.

[BendtheBar]

Originally Posted by jwood

This could prove to be too much posterior chain work, but it does not hurt to try it. Just listen to your body and be smart about it, I am just afraid that it may hold you back on some of your gains by trying to do too much in each workout.

That's good advice.

It's a very fine line between doing enough and too much posterior chain work. I ran a routine that gave me great gains but fried my posterior. It was my first attempt (in 2007) at designing my own powerlifting routine. My deadlift was strong as heck, but my lower back absolutely hated me.

It was setup like this:

Monday
Heavy Squats - 4 week progression, not unlike Wendler's but with more volume
Good Mornings
RDLs
Heavy Abs

Thursday
Heavy Deadlifts - 4 week progression, not unlike Wendler's but with more volume
Rack Pulls
Front Squats
Heavy Abs