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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: texasRUSH on June 18, 2006, 11:42:01 AM
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give me a good one :)
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wave cycle.
say ur max is 400lbs. start off at 70% oh and dead every second day. 2x5 thats all. this is a PL routine not bbuilding.
70% 2x5
next day add 5lb.
following day anbother 5lbs.
then drop 5lbs.
then next 2 work outs add 5 lbs.
its basically 2 steps forward and one step back. 10lbs forward, 5 back. really wors. give it a go
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wave cycle.
say ur max is 400lbs. start off at 70% oh and dead every second day. 2x5 thats all. this is a PL routine not bbuilding.
70% 2x5
next day add 5lb.
following day anbother 5lbs.
then drop 5lbs.
then next 2 work outs add 5 lbs.
its basically 2 steps forward and one step back. 10lbs forward, 5 back. really wors. give it a go
With all due respect...
Crap routine.
And no, not a PL routine.
texasRush: I replied to your deadlift thread on the training forum. Two suggested routines there.
YIP
Zack
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lol o ok. wave cycles were gd i thot
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lol o ok. wave cycles were gd i thot
Thing is, you're lifting at extremely high poundages, relatively, to be lifting once every other day.
Maybe you could try lift mini cycles, where you lift every other day for two weeks, starting with 50% of your 3RM and adds 20 lbs every workout, so you're lifting at around 85% of your 3RM in the final workout.
Then next mini cycle start out 5 lbs heavier.
I still think there are better alternatives if considering training for powerlifting.
If using the deadlift in a bodybuilding routine, I think you can get away with lifting three times a week, as long as you avoid failure. You need to use it in a progressive load protocol though.
YIP
Zack
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70% of your max is an "extremely high poundage"? ::)
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70% of your max is an "extremely high poundage"? ::)
No, not normally of course. If you would be lifting twice every ten days or once a week, it's not extremely high poundages.
Consider how fast the weights will move up, how frequent the deadlifting is done in the wave protocol mentioned above (not mine).
You'll be at your 80% pretty soon, no matter what you do.
YIP
Zack
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i just watched a "strongman" competition on tv..
and realized that i've been doing it wrong all along..
i've been doing them stiff leg'd :-\
i wonder how much more i could power through if i squated down and powered through my legs! mgiht help me get big weights off the ground!
and make me feel better than my failed 500lb attempt :(
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absolutely, the lower you keep your hips, the more power you will show
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hey is it bad to do higher reps on deadlifts cuz ive heard that you should only do deads for less than 5 reps. is this true? i do my first set with 10 reps. do they say it cuz u could hurt ur back with the higher reps
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I actually think high reps are better, as long as you don't bounce the weight off the ground. I always stop the bar between reps.
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I actually think high reps are better, as long as you don't bounce the weight off the ground. I always stop the bar between reps.
Good point...it is called a DEADlift for a reason. i always set the weight down, sit back and then drive back up. no bouncing whatsoever.
8)
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Good point...it is called a DEADlift for a reason. i always set the weight down, sit back and then drive back up. no bouncing whatsoever.
8)
Amen brother
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I prefer to lift 3-6 reps.
I find if my lower back does start aching from doing deadlifts its always the higher volume or the light ones.
Never get back pain from the heavy 3 rep sets.