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Old 11-23-2010, 06:46 AM   #1
Grissim Connery
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Default Higher DL reps?

I've never really measured my limbs, but I think that I may have good proportions for deadlifting just by how easy it's felt. With that said, i sometimes feel that i'm not getting enough work from DL just because i don't have enough TUT. It feels like there's little distance between having the bar on the floor and full extension. Has anybody had this problem?

My question is whether upping the reps just to get more TUT would be advisable. For instance, a day i would normally do a 3x3, i do a 5x5, and a day i would do a 5x5, i do a 5x7.

I guess the other option would be Straight legged deadlifts and keep normal rep schemes.
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Old 11-23-2010, 10:09 AM   #2
Kevin Perry
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I know a lot of people probably are against it but I got my DL up form doing lots of DL's mainly 5x10 per wendler after my heavy sets were done.

But if your DL is going already going up than is there really a need to change anything?
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Old 11-23-2010, 12:31 PM   #3
Derek Weaver
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Put more weight on the bar
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Old 11-23-2010, 04:00 PM   #4
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I found that 5 x 10 trap bar and straight bar deadlifts after my work sets when I was using 5/3/1 worked really well for me. I kept the weight to around 50-60% of my training max and just cranked out the reps with short rests - 1 minute, rigidly timed, between sets. It was a good mix between hypertrophy (I got bigger legs, for sure) and conditioning (50 deadlifts in under 10 minutes). I think it gave me more endurance for the 5+, 3+, and 1+ sets, too.

Heck, I did them with Fat Gripz or Tyler Grips on the bar for a few cycles. My grip stopped being the limiting factor for anything after that.

So I'd say if high reps feel good, go for it. It worked fine for me in a way that adding more reps on my higher-end sets just didn't do.
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Old 11-23-2010, 04:57 PM   #5
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If you want to get stronger, more weight on the bar is the answer. If your arms are longer, good for you. You're blessed when it comes to pulling. Your bench will likely be a problem though. Though from what I can tell from your posts, you may not have even seen a bench in the last couple of years. This is not a bad thing.

From an Eric Cressey blogpost: http://ericcressey.com/dynamic-vs-repetition
"Repetition work helps strengthen connective tissue and groove appropriate movement patterns."

What is your purpose for thinking you may need more time under tension?
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Old 11-23-2010, 06:57 PM   #6
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I know I've seen a few times that Jim Wendler claims he gets more out of AMRAP for DL's but then again he's doing AMRAP with 500-600+ lb's not what most people are doing.
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Old 11-23-2010, 08:38 PM   #7
Gant Grimes
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Quote:
Originally Posted by Grissim Connery View Post
My question is whether upping the reps just to get more TUT would be advisable. For instance, a day i would normally do a 3x3, i do a 5x5, and a day i would do a 5x5, i do a 5x7.
No need to trick this up. Add 100 pounds to the bar and it won't feel so easy. A max set of 5 will rip your balls off. Do this. Add ten pounds and do it a week later. Repeat until the weight quits moving up.

531 is nice after you've exhausted linear progression, largely because you can't pull 1x5 max every week. Get there first. Then we'll talk about 531 and rack pulls.
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Old 11-29-2010, 08:03 PM   #8
Grissim Connery
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late response; i got sick over the holiday.

Quote:
Originally Posted by Derek Weaver View Post
What is your purpose for thinking you may need more time under tension?
i think a big part of this is that this past summer i didn't have access to a normal gym, so it was just gymnastics and KB. as a result, i did a lot of ME statics. i became a little more focused on TUT seeing as how that's what i had to improve. that mentality got a little burned into my brain.

coming back to a school gym (i graduated, but i've got access again), squatting has been progressing fine. getting ass to the floor really digs into the nether regions. meanwhile DL has just been kinda meh. i'll do a 3x3 or 3x1 w/ the heaviest i can handle. i'll get light headed, but i other than that i dont' really feel it in the nether regions (that's my best term for what i want to feel).


Quote:
Originally Posted by Derek Weaver View Post
If your arms are longer, good for you. You're blessed when it comes to pulling. Your bench will likely be a problem though. Though from what I can tell from your posts, you may not have even seen a bench in the last couple of years. This is not a bad thing.
yeah, i haven't gotten on one in about a 2 years, and that time was only because i was trying that crossfit metcon "3 bars of death" or whatever (most worthless metcons i've tried). back in high school i was really bad at it.

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Originally Posted by Peter Dell'Orto View Post
Heck, I did them with Fat Gripz or Tyler Grips on the bar for a few cycles. My grip stopped being the limiting factor for anything after that.
that's a legit idea

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Originally Posted by Gant Grimes View Post
No need to trick this up. Add 100 pounds to the bar and it won't feel so easy. A max set of 5 will rip your balls off. Do this. Add ten pounds and do it a week later. Repeat until the weight quits moving up.
but i need those balls...
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Old 11-30-2010, 01:10 PM   #9
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two things that will f'up your pull.

thing 1: using the letters that make the following sound, see. en. ess.

thing 2: thinking.


it's been my observation that the more you're built for a lift, the less variety you'll need. the sum total of variety most natural pullers will ever need to get to triple BW.

pull for max singles and doubles dead stop.
pull for max reps touch and go, (keep it under 10 if you value your time)
pull from a slight deficit (standing on a 100 pound plate is about right)
pull from a slight surplus, (a set of 4x4 blocks)
and squat more.

that's about it.

edit: fat gripz are fine but a better idea is to take all your warm up sets double overhand. constantly try to push the weight of that top warm up set. big grips will change the dynamics of the pull substantially at heavy %'s. save the fat grips for rows and such truck. your elbows will thank you.
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Old 12-01-2010, 05:45 AM   #10
Peter Dell'Orto
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Quote:
Originally Posted by Dave Van Skike View Post
save the fat grips for rows and such truck. your elbows will thank you.
Heh. Both my elbows are messed up, but that has "vigorously applied straight arm bar" and not "Fat Gripz" written all over them.

The double-overhand is a good idea. My coach makes me pull double-overhand exclusively. I pulled my best-ever 1RM deadlift double-overhand. My grip strength exceeds what my back and legs can get off the ground and lock out.

One thing on the thick-handled deadlifting - I didn't do any of it heavy, just higher rep work. My goal wasn't to see how heavy I could lift a thick handled implement but make sure I could hold onto something the size of a human wrist/arm under strain for repeated reps.

The 5 x 10 set/rep scheme I took right out of 5/3/1. I figured if it was working for Jim Wendler, what the hell, I'd try it. It worked really well for me . . . but it's worth noting my goals are entirely mat-centered and upping my deadlift 1RM is just a pleasant side effect. As much as I love pulling heavy, it's not something I do often or something that translates as directly to my MMA game as pulling higher reps with limited rest did. YMMV and all of that . . . I'm not 100% certain of your goals so keep my mat-centric approach in mind when you read my advice.

Good luck with your deadlifting!
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