AB's Happy Smiley Thoughts journal

[BiggT]

Good to see you're all healed up. I'll add my 2 cents on high rep deads. I think unless you're training for a big 15-rep dead or 20-rep dead or unless you've got a strongman contest with dead for reps, then you're better with 5's.....the high reps won't hammer in a groove, because you'll get winded and then just get sloppy and pick up bad habbits. PLUS, training reps like that builds endurance on the lift, but has no carryover to a strength range.

Like Guiness said, I'd rather increase my sets with light weight to get the work in rather than do 12-15 rep sets.

What are your long-term goals?.......SF 5x5 is as basic as basic gets, in my opinion, you don't need a prep phase. As long as you're not injured, why not do the MWF version and add sets and weight every workout, then when you slow down, do the common "SF 5x5". I think you'll get where you want to get a lot faster and with a lot less worrying and thinking.

 

[fortunatesun]

If you're looking to increase workload, you might consider doing some ab work to strenghten up that core, especially if you're just coming back.

 

[nelmsjer]

Welcome back!

 

[blut wump]

Indeed, crazy high reps with deads are probably of low benefit. You might consider dimels or pullthroughs, either of which could reasonably be done for highish reps and make good assistance exercises to the GMs.

 

[silver_shadow]

Good to see you're all healed up. I'll add my 2 cents on high rep deads. I think unless you're training for a big 15-rep dead or 20-rep dead or unless you've got a strongman contest with dead for reps, then you're better with 5's.....the high reps won't hammer in a groove, because you'll get winded and then just get sloppy and pick up bad habbits. PLUS, training reps like that builds endurance on the lift, but has no carryover to a strength range.

Like Guiness said, I'd rather increase my sets with light weight to get the work in rather than do 12-15 rep sets.

What are your long-term goals?.......SF 5x5 is as basic as basic gets, in my opinion, you don't need a prep phase. As long as you're not injured, why not do the MWF version and add sets and weight every workout, then when you slow down, do the common "SF 5x5". I think you'll get where you want to get a lot faster and with a lot less worrying and thinking.

like he (& G5) said about high rep deads.... i actually use low weight high rep deads as a cardio workout. it just gets you too winded to be able to DL even close to medium weights and have strength gains.

 

[anotherbutters]

Thanks everyone.

biggt - long term goals are strength and size. Nothing complicated. I thought about Rippetoe's beginner program too, but I thought it might be best to get back to my PR weights slowly. Maybe not. The injury was a pinched nerve caused (directly or indirectly) by a weak core and a knot in my glute. That caused pain in my back at certain angles, and in one of my hamstrings. So basically, it wasn't actually a bad back/hamstring and I have no remaining symptoms.

To be honest, I can't wait to ramp the weights up and I'm sure I'll be bored in the next 3-4 weeks of HST. I'm taking this first week easy, whatever I do.

I'm going with front squats, GMs, OHP and chins tomorrow. Who wants to see the Rippetoe program from next week?

 

[fortunatesun]

blut wump's idea of Dimmels is a good thought- it's seems to satisfy your need for high reps with a useful focus. Also, it's helpful for both your squats and your deadlift.

 

[anotherbutters]

Thanks. I don't really have a need for high reps, I was just trying to keep the intensity down whilst I made sure I've healed, before working back up to PR weights. HST seemed to be a good match. I'm leaning towards the Rippetoe beginner program now.

I got home and realised I still have an appointment with the chiro tonight, booked 3 weeks ago when I was still hobbling round. I didn't want to be a git and cancel it at the last minute, so I went along and went through the motions. I told him I'll call him when I need him next - no more chiro and no more physio for me!

But now that I've been, I want to let the joints settle rather than work out on them, so I'll do tonight's workout tomorrow.

I had a quick read on the Dimels this morning and couldn't distinguish them from RDLs. I'll have another read tonight. Thanks BW.

 

[blut wump]

They are very similar to RDL except that they are meant to be done for high reps. As you come up you strongly thrust your hips into the bar akin to a deadlift. Going down you break at the hips rather than bending over. Run them for 15-20 reps at a goodly pace.

 

[fortunatesun]

Explosive is the key word. You're only using at or near 30% of your deadlift max. so you get to show the bar who's boss. As blut said, lead with your glutes as you would with a GM and keep everything tight to keep tension on your working muscle.