Some more questions on BACK training

[THeMaCHinE]

About what percentage of DL sets do you spend on partials? I've never done them - I like the full-range move, but I want to try things out. Do you use low reps on these? Throw in a couple of sets after full deads?

I don't think I could train deadlift on a SLDL platform without sacrificing weight on the lift. Would you plan on re-racking the weight at failure?

I LOVE pin pulls! I don't do them on the same day (or week) that I deadlift. It's more of a pure back exercise, so I will do them for primary back day in a week that I don't do deadlifts (and do perform squats).

I do pin pulls more than I do deads from the floor anymore. The overload is different and you can go pretty darn heavy on them. It also allows me to squat in the same week and maintain max intensity on both lifts.

I don't train DL or pin pulls every week.

I do keep the reps low, generally around sets of 6, with the occasional double or triple if I'm feeling spry.

Set the power rack with the pins about knee level; you want the bar to make contact just above the knee. Set the feet about shoulder width (or whatever is comfortable), start with the bar against your legs, shoulders behind the bar and lever the bar up, maintaing contact with the thighs on both the positive and negative. I use an over-under grip and strap on sets above 500.

You will be able to go quite a bit heavier (fun!) than DLs when you get used to them. Great way to fry the upper body (back especially) and a little bit of legs, while leaving you fresh enough to toast legs later/earlier in the week.

I'll usually do 3 warmups and 4 to 5 work sets on this lift.

 

[SteelWeaver]

Yes, I expect to have to bring the weight down a bit, but I'm thinking the increased TUT will give me a different stimulus for a change, and will allow me to work on form without my ego getting in the way. I want perfect form on everything. Although I've always been pretty anal about it, I've been finding out lately with my trainer why I've always had (small) problems with certain moves. Perfect form is so beautiful to watch - powerful and fluid - and so rare in most gyms. When I target a muscle, I want to feel THAT muscle.

Umm, dunno how I'm gonna rack it - hadn't thought of that ...

Thanks for the tips on pin pulls. Yes, I'm regularly too sore for deads in a heavy squat week, or the other way round - I try to alternate heavy and light weeks. But my lower back is still a weak point anyway.

 

[2Shy]

I decided to set the bar down on each rep (deads) and lift every one like my first one. It was definitely different feeling, though I lack the experience to express exactly how. Obviously you must be working your muscles differently if you lift every lift like the first, right? Glutes more?

P.S. Merry Christmas/Happy Holidays everyone

~Shy (thinking of changing my handle to "Sponge" since I soak up so much good info on this board!)

 

[Nonerz]

Some people think Romanian Deadlifts are deadlifts. They are not. RDL's are far riskier, IMHO. A "deadlift" comes off the floor. Anything else is a variation.

Spatts, why are they are far riskier?

 

[THeMaCHinE]

I think RDLs have their place, as long as you can control them. (unless I'm doing light sets) I do prefer them off the floor, and with a slight bend at the knee, so as not to overstretch the body and place undue stress on the knees. They hit very hard on the low back, hams and glutes. I won't go so far as to use the rounded back version on lighter sets though...

I also use negatives on deads as it leads to more overall growth.



SW: lol about the re-rack -- let me know what you figure out

 

[SteelWeaver]

Aaaaah, so THAT'S why you just dropped the weight in that video I asked you about, spatts. I see ...

Mmm, well, I like negatives And I'd probably break something in the gym if I just dumped it.

Anyway, I must be doing something right - did sumo deads last night - my max several months ago, the last time I wasn't dieting, was 90kg for about 5 reps, touching between reps. Well, last night, I pulled 90kg for 7 smooth, clean reps, WITHOUT touching the floor. Lovely controlled form. Next goal, double bodyweight

THeMaCHinE: I guess re-racking would mean one would sacrifice one last possible rep. But on the other hand, that's usually the rep people get injured on, so maybe it's not such a bad thing ...

 

[fitmedic]

SLDL

I thought DL or SLDL were for hams? Have I been training the wrong body part on the wrong day all these years?

 

[Nonerz]

I could be wrong, but from what I've read here on the boards, SLDL hit the hams more than DL...which works more lower back.

Can anyone verify this?

 

[makedah]

PLUS: when you "set" the bar down each time, it makes a cool noise.

 

[fitmedic]

right on makedah!