squats, leg press, rack pulls
[quote]LiveFromThe781 wrote:
markdp wrote:
elusive wrote:
LiveFromThe781 wrote:
plus unless youre a PLer who gives a shit what you lift for one?
[/quote]
I think it’s just wanting to pull 4 plates. I know it really doesn’t matter, it will just be cool.
My usual routine has me doing around 25 reps with the highest given weight I can do.
For what its worth, my deadlifts were steadily progressing and I was working in the 8-12 rep range for 4 sets. Pull a weight for 8, then next session pull it for 10, then 12. Then up the weight. My work sets went up in weight and so did my 1rm (by 60lbs in 2 months).
If I picked a weight and pulled it 6 times (my goal was 8) I would put it down, collect myself and pull it again until I got 8. Thats how most of my “sets” went as my numbers got higher.
[quote]markdp wrote:
LiveFromThe781 wrote:
markdp wrote:
elusive wrote:
LiveFromThe781 wrote:
plus unless youre a PLer who gives a shit what you lift for one?
I think it’s just wanting to pull 4 plates. I know it really doesn’t matter, it will just be cool.
My usual routine has me doing around 25 reps with the highest given weight I can do.[/quote]
25 reps of deadlifts? stop doing that program immediately
[quote]Beast Status wrote:
squats, leg press, rack pulls[/quote]
legs arent gonna help unless hes pulling sumo which i doubt hes doing, or else he’d be pulling more than 405
[quote]LiveFromThe781 wrote:
Beast Status wrote:
squats, leg press, rack pulls
legs arent gonna help unless hes pulling sumo which i doubt hes doing, or else he’d be pulling more than 405[/quote]
not true. Build up the Hams and the heavy deads will follow.
[quote]Beast Status wrote:
LiveFromThe781 wrote:
Beast Status wrote:
squats, leg press, rack pulls
legs arent gonna help unless hes pulling sumo which i doubt hes doing, or else he’d be pulling more than 405
not true. Build up the Hams and the heavy deads will follow.
[/quote]
so what do leg presses have to do with hams?
[quote]markdp wrote:
I can do 385 x 4 but can’t hit 405 for a single. I’ll get it maybe 2 inches off the floor then nothing.
Is this because I’m slow twitch dominant?
Anyone have the same problem? How’d you remedy it?
Thanks for any help.[/quote]
A couple of questions.
- Are you pulling sumo style or regular?
- Are you using straps?
- Are you using a mixed grip?
If you answer yes to #2, try to do without them with rack pulls with 405, with the pins just below your knees. If you see you can do more than 3, then lower the pin. Do this for several weeks and then try again to see how you fare with 405.
If you are using a mixed grip (w/o straps), try using both hands facing you with rack pulls (just as in the example above.)
If you are using a sumo style of pulling, switch to a regular pull for a while (this will mean you’ll most likely have to lower your attempted max.) If you are pulling regular, then give sumo a try.
Most important of all: why are you trying a big jump from 385 to 405. Try 395. Hell, get some 2.5 plates (or 2.5lbs wrist weights on the bar) to get 390. Or scale back to, say 360-370 and work on getting 3-reps non-stop. If you can do more than 3, then increment a little bit.
When you are getting close to your max, you want to do small increments. It might not seem like much, but if your current max is 385lbs, a 20lbs increment cold-turkey is too much to ask IMO.
Small increments man.
[quote]LiveFromThe781 wrote:
Beast Status wrote:
LiveFromThe781 wrote:
Beast Status wrote:
squats, leg press, rack pulls
legs arent gonna help unless hes pulling sumo which i doubt hes doing, or else he’d be pulling more than 405
not true. Build up the Hams and the heavy deads will follow.
so what do leg presses have to do with hams?[/quote]
Not as much as some heavy squats, or ROM deads would…but…to tell him to disregard his leg lifts because they wont help his 1RM dead is completley false.
I had the same problem when I was first lifting heavy, the romanian dls solved it.
[quote]SpartanX wrote:
I had the same problem when I was first lifting heavy, the romanian dls solved it.[/quote]
Yup!!!
[quote]Beast Status wrote:
LiveFromThe781 wrote:
Beast Status wrote:
LiveFromThe781 wrote:
Beast Status wrote:
squats, leg press, rack pulls
legs arent gonna help unless hes pulling sumo which i doubt hes doing, or else he’d be pulling more than 405
not true. Build up the Hams and the heavy deads will follow.
so what do leg presses have to do with hams?
Not as much as some heavy squats, or ROM deads would…but…to tell him to disregard his leg lifts because they wont help his 1RM dead is completley false.
[/quote]
im not saying he shouldnt train his legs.
im saying its not going to help him with his dead unless he pulls sumo.
i think he should train his biceps too, but they still wont help he lift more on his deadlift.
[quote]Beast Status wrote:
LiveFromThe781 wrote:
Beast Status wrote:
squats, leg press, rack pulls
legs arent gonna help unless hes pulling sumo which i doubt hes doing, or else he’d be pulling more than 405
not true. Build up the Hams and the heavy deads will follow.
[/quote]
Dude, no. Leg presses have little carry-over to the deadlift. You build up your hamstrings that way with a leg press, I grant you that. But you build them for size. The stimulus you get on your hamstrings from a leg press is on the negative, as they slow down the flexion of the knees under pressure.
With a dead lift, or squat, the hamstring gets loaded as they act as hip extensors first and foremost (and partially as knee extensors as they simultaneously help the quadriceps in extending the knees.)
Two. Different. Movements.
The leg press has some carry over to the squat (more specifically to the front squat).
I’d say glute ham raises and romanian dead lifts would help more. Don’t get me wrong. Leg presses are excellent, but they don’t have that much carry over to the dead lift… not unless you already have big and strong legs, you can dead lift well, and you are using the leg press during your hypertrophy/DE day.
As for the OP: Dude, wtf? 25 rep dead lifts?
If you are doing 25 rep dead lifts, disregard what I previously suggested. You have bigger problems. Instead, go get Starting Strength 2nd by Rippetoe or a similar textbook, and go check Lou Simmon’s Westside Barbell website and read the articles in it.
If you are interested in lifting for a max, you gotta work at 5 reps per set or less. Hell, even for hypertrophy, 25 reps are a waste of time. The only time I can think such a high volume per set makes sense is if you are doing a squat-n-milk routine or something similar with a leg press.
[quote]LiveFromThe781 wrote:
markdp wrote:
LiveFromThe781 wrote:
markdp wrote:
elusive wrote:
LiveFromThe781 wrote:
plus unless youre a PLer who gives a shit what you lift for one?
I think it’s just wanting to pull 4 plates. I know it really doesn’t matter, it will just be cool.
My usual routine has me doing around 25 reps with the highest given weight I can do.
25 reps of deadlifts? stop doing that program immediately[/quote]
lol, no I mean first 8, 6, 6, 5 or something like that. Not 25 rep sets.
[quote]elnyka wrote:
markdp wrote:
I can do 385 x 4 but can’t hit 405 for a single. I’ll get it maybe 2 inches off the floor then nothing.
Is this because I’m slow twitch dominant?
Anyone have the same problem? How’d you remedy it?
Thanks for any help.
A couple of questions.
- Are you pulling sumo style or regular?
- Are you using straps?
- Are you using a mixed grip?
If you answer yes to #2, try to do without them with rack pulls with 405, with the pins just below your knees. If you see you can do more than 3, then lower the pin. Do this for several weeks and then try again to see how you fare with 405.
If you are using a mixed grip (w/o straps), try using both hands facing you with rack pulls (just as in the example above.)
If you are using a sumo style of pulling, switch to a regular pull for a while (this will mean you’ll most likely have to lower your attempted max.) If you are pulling regular, then give sumo a try.
Most important of all: why are you trying a big jump from 385 to 405. Try 395. Hell, get some 2.5 plates (or 2.5lbs wrist weights on the bar) to get 390. Or scale back to, say 360-370 and work on getting 3-reps non-stop. If you can do more than 3, then increment a little bit.
When you are getting close to your max, you want to do small increments. It might not seem like much, but if your current max is 385lbs, a 20lbs increment cold-turkey is too much to ask IMO.
Small increments man. [/quote]
- Regular
- Yes
- I used to, before I started using straps. I used mixed grip the other day when I tried to pull the 405; felt very strange.
I’ve never done sumo DLs before… they have a good carry over?
I guess 20 is a big jump. I was thinking that relative to the weight, it wasn’t that much, but I guess your right. Baby steps.
[quote]elnyka wrote:
Beast Status wrote:
Dude, no. Leg presses have little carry-over to the deadlift. You build up your hamstrings that way with a leg press, I grant you that. But you build them for size. The stimulus you get on your hamstrings from a leg press is on the negative, as they slow down the flexion of the knees under pressure.
With a dead lift, or squat, the hamstring gets loaded as they act as hip extensors first and foremost (and partially as knee extensors as they simultaneously help the quadriceps in extending the knees.)
Two. Different. Movements.
The leg press has some carry over to the squat (more specifically to the front squat).
I’d say glute ham raises and romanian dead lifts would help more. Don’t get me wrong. Leg presses are excellent, but they don’t have that much carry over to the dead lift… not unless you already have big and strong legs, you can dead lift well, and you are using the leg press during your hypertrophy/DE day.
As for the OP: Dude, wtf? 25 rep dead lifts?
If you are doing 25 rep dead lifts, disregard what I previously suggested. You have bigger problems. Instead, go get Starting Strength 2nd by Rippetoe or a similar textbook, and go check Lou Simmon’s Westside Barbell website and read the articles in it.
If you are interested in lifting for a max, you gotta work at 5 reps per set or less. Hell, even for hypertrophy, 25 reps are a waste of time. The only time I can think such a high volume per set makes sense is if you are doing a squat-n-milk routine or something similar with a leg press.[/quote]
Sure. GHRs and ROMS all the way. But a strong leg press will help with deads. The first portion of the dead should be mostly legs…your shoulders should follow your hips…because you are using ur legs. Your back is much more important at the top. I agree with you dude…but without a doubt…strong legs = bigger deads.
OP, get some Chucky Ts. Almost as good as going barefoot and my foot wear of choice for back day.
[quote]Growing_Boy wrote:
OP, get some Chucky Ts. Almost as good as going barefoot and my foot wear of choice for back day. [/quote]
I’ve been thinking about this. DL’ing with running shoes is like performing the lift on sand.
[quote]markdp wrote:
Growing_Boy wrote:
OP, get some Chucky Ts. Almost as good as going barefoot and my foot wear of choice for back day.
I’ve been thinking about this. DL’ing with running shoes is like performing the lift on sand.[/quote]
Yip, as close to being barefoot. Every once in a blue moon that I work calves after back I regret wearing them though. They make em look massive though. Make sure you get high tops, none of that ghey low cut crap. My two centavos
-GB
Work on quad strength.