This will sound goofy but listening to jazz during any KB lift for time really helps me stay focused and not get too hyped up. Rock and Metal are cool for when I need a little aggression for a heavy Squat or Deadlift but some mid-tempo jazz is about perfect for high rep KB Swings and Snatches!
One thing that really amuses me is the different selection of music. Heavy rock or metal really doesn’t do all that much for me in a workout, honestly. I do like some AC/DC every now and then but I would just as soon have an upbeat country song or even some casual pop music playing in the background. I do like having the noise in the background, but heavy stuff doesn’t do it for me during a workout (although I like listening to it on the way TO the gym to get a little pumped up).
In my experience, it’s less that good technique is what I need to move more weight, and more that the earlier reps function as “warm ups” for the later reps. The little knicks and chinks get figured out and soon you really got it figured out. This works for both touch and go AND deadstop sets in my experience, so it’s not simply a result of not needing to break the weight off the floor.
That said, I think there is a little value in getting stronger with bad form. Dave Tate’s “chaos training” idea.
Friday 2/26 (AM)
KB Swing
5x10x88
KB Press
1x88 (each arm)
2x88 (each arm)
3x88 (each arm)
2x88 (each arm)
1x88 (each arm)
Just to clarify, I meant that if I can lift it for 10+ reps it’s a relatively easy weight, not knocking your deadlifting at all.
High rep deads are a weird one for me, in that I rarely feel lightheaded or ill until the weight hits the floor. As soon as the weight hits the ground though, everything hits me. I did ~140 for 20 a few months back and that ruined me for the day, even a supersized pizza couldn’t turn it around.
Saturday 2/27
Deadlft
5x135
5x185
5x225
1x275
1x275
1x275
18x275 (rep PR)
1x275
1x275
1x275
1x275
1x275
Lat Pulldowns
5x10
Military Press
8x135
3x135
3x135
Funny that you mention the anecdote above about it wrecking you for the day…I am current still a little shaky even a couple hours after the above workout that included an 18x275 deadlift. I have eaten and am now in a hot Epsom salt bath and still trying to regain my wits. I may have to go epic-food as well to recover.
I always used to schedule deadlift day as the last in a 5/3/1 cycle so I could justify a monster, monster cheat meal after. If you imagine those shows where they change the diets of fat people, my cheat meal was like the before table groaning under the weight of meat and grease.
Sunday 2/28
Hot Yoga Class (75 Minutes)
Monday 2/29
Deadlift
5x135
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
20x225
5x225
3x225
Tuesday 3/1
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
1x315
Wednesday 3/2
KB Press
20 x 1 x 88
2 x 3 x 88
Thursday 3/3 (AM)
KB Press 16 x 1 x 88
KB Swing 1 x 20 x 88
Had to be in very early this morning so squeezed this in. Hoping to do something else this evening, maybe a yoga class if I can leave work in time.
Friday 3/4
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x225
1x315
1x315
1x315
1x315
1x315
2x345
2x345
22x225 (rep PR)
Saturday 3/5
Deadlift
5x135
5x135
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x300
10x300 (rep PR)
Great job with the rep PRs! Have you noticed size gains since starting these? I imagine they must fry your forearms and entire back.
Furo: I’ve only been doing them for a few weeks but that is indeed the motivation. I think my heavy singles had been great for getting my technique nailed down, and I definitely made some solid strength gains but to continue progressing, I’ll need to stimulate some hypertrophy. I surmise that adding some or these high rep sets will be productive to that end.
I’ll check back after DLing for reps for 4-6 weeks. I laid out a template where I’ll push until I do 20+ reps with 275, test my 1RM, push until I do 15+ reps with 315, and test my 1RM again. I figure that will take a good 8-12 weeks, and hopefully will end with a 425-435 pound pull. Then I’ll reevaluate. I’m trying to do this without gaining any weight, as a recomp.
Sunday 3/6
Deadlift
5x135
5x155
5x165
5x175
1x205
1x255
1x275
1x325
1x325
1x325
1x325
Deadlift / Pull-ups
(1x275 / 5 Pull-ups) x 5 rounds
Staying at a hotel in a conference this week, with my fiancée along for the trip. We were pleasantly surprised to find that our hotel gym has a barbell, decent plates, etc…it’s as well equipped as your average 24-hour fitness at least. So I’ll be having some fun the next few days.
Monday 3/7
Deadlift
5x135
5x135
3x205
3x205
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x275
1x345
1x345
1x345
1x345
1x345
1x275
1x275
1x275
1x275
1x275
Tuesday 3/8
Deadlift
5x135
5x135
1x225
1x225
1x245
1x245
1x275
1x275
1x295
1x295
1x315
1x315
1x345
1x345
1x365
1x365
1x295
1x295
1x295
1x295
12x225