Deadlifts and HST ?

[Maks]

Hi,

the last months I have been doing the 5x5 and got quite good gains from that. (10-30 kg gains on the big lifts) However, I feel that the low reps and the need to PR every week takes its toll on my skeletal system, esp. the spine.
So I would like to reduce the intensity a bit, and HST seems like a good way to go for that (I will skip the negatives, though).

My question is: is there an intelligent way to incorporate deads in a HST programm ? Maybe skip them for the 15s and start doing them on the 10s ? Or doing them, but only once a week ? I dunno, somehow deadlifts seem to be avoided in HST discussion (although my research on that topic is by far not complete)

LOL, Im 32 now, and the impacts get closer. Maybe staying healthy is more important then getting bigger and stronger.

 

[petpre61]

I did DLs in some of my HST-cycles. In one of them I had DLs and Front Squats 4 times a week. Depending on the weight you move you shouldnt have a problem. My left knee got a little sore at the end of my cycle when I was doing really small clusters (1-2 reps each) around 100% 3RM

 

[Maks]

Ok, thanks. So there are people who do this.

My plan would be then

Squat
Bench
Deadlift
Military
Rows
possibly some assistance, maybe chins/dips/curls/tri
some core work

for 15/10/5 reps for 2 weeks each, increasing the weight on every day. Maybe a week or two of 3s after that. Hm. I havent decided about the number of sets, but that seems to be played by taste anyways ...

 

[Cynical Simian]

Have you considered doing GMs instead? I've never done HST, nor do I know whether GMs would be more or less agreeable to your back than deads, but it seems like that would avoid the form/load problems of the 15-rep (and, to a lesser extent, 10-rep) phase that you might have with deads.

I like petpre61's idea of doing front squats if you include deads to keep the total poundage from getting out of hand. Maybe use SLDLs/GMs if you want to do back squats rather than fronts in this program.

 

[Maks]

Hm ... SLDLs ... good idea ... I dont like GMs, though. Or maybe the dls not strictly stiff legged, but a kind of romanian version. Thats less poundage, and I dont need to deload every rep, probably thats better for the higher reps.
Thanks

 

[The Shadow]

Try the SLDL with dumbells...much greater ROM which for me, transfers directly on conventional deads

 

[36drew]

I've done DL's with HST, the only thing I did different is I kept it at one set throughout. Unlike how you do 2 sets with 10's, and 3 sets with 5's, I kept the DL at one set. I personally had no problems with 10 and 15 rep deadlifts, you just have to be a little form concious that's all.