Thread: deadlifting
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Old 01-11-2009, 03:50 PM   #4
Dave Van Skike
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Join Date: Dec 2006
Location: PNW
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Quote:
Originally Posted by Steve Kaspar View Post
i have 1 day a week to do this exercise, so i try to combine endurance as well as strength.
i'd drop that and do one or the other...nothing magic just chasing two rabbits at once.

Quote:
Originally Posted by Steve Kaspar View Post
i warm up with 10 reps 60#, another set of 10 with 100#. then go to 150# 20 reps, then 170# 10 reps, then 200# 5 reps, 200# 5 reps again, then 220# a single, then 230# a single.
if you are doing this for endurance..don't. I'd do times sets of DL at a medium heavy weight keeping the reps low (<5) or do a straight DL session.

if you are doing this because you need a longer warm up that's fine.. some of us need long warm ups... here's what i do.

1. KB swings and snatches. on and off for 5 min.
(DB snatches work fine..db swings are IMO ungainly and stupid.)

2. rest a few min and then, progressive pulls
cleans, a set of 2-3
hi pulls a set of of 2-3
a dl with hard shrug once set of 3.

3. a couple of light dl's at 60ish percent maybe with a little shrug at the top but if not, no big deal. a double at 75%, a single at 85% and then>

4.a couple singles. maybe three sets max, at 90% OR if you like big 5's, one set of 5 at 80-85%

if this isn't enough volume, you can always hit a couple back off sets of 8 with RDL's. If you are worried about too much DL volume I'd reduce the vol. above one quarter and do be more efficient in the warmup.

I do this exact routine on after squatting often replacing the top set of DL with three sets of increasingly heavy RDL's, I feel stronger when I'm done than when I started. I try to hit everything snappy and fast....speed over load.
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