Wow that’s impressive Mutsanah. You’re really digging these deadlift workouts. Any noticeable physique changes and, also, have these impacted strength/peformance in your other lifts and workouts? Thanks!
Hey sigil I have been trying that method with front squats. My observations have been that my legs have grown fairly quickly and Im hitting PRs quicker. Best part is that it has only been a week and half.
[quote]dlee34 wrote:
Hey sigil I have been trying that method with front squats. My observations have been that my legs have grown fairly quickly and Im hitting PRs quicker. Best part is that it has only been a week and half.[/quote]
Sounds great for leg development. I need to try this. The magic seems to be the heav-ish loading, amassing volume while racing against clock to keep intensity up. Seems like it could work for all kinds of compound movements…
Sometimes you don’t realize you overdid the dead lift sets until you quit.
Just had a scare several hours ago.
Was feeling my oats and did 11 sets, then removed plates and did 16 reps on set twelve. Sat down and started having numbness in left arm and shoulder. Got pretty flush and nauseated. Old men should not die sitting down next to a barbell.
[quote]-Sigil- wrote:
Wow that’s impressive Mutsanah. You’re really digging these deadlift workouts. Any noticeable physique changes and, also, have these impacted strength/peformance in your other lifts and workouts? Thanks![/quote]
I have learned to auto-regulate the other portions of my lifting, so I only do 1-2 pressing WO’s/week. My main focus now is power clean from hang and these deadlifts.
Spinal erectors are noticeably thicker. Obliques are more pronounced, not in a bad way, actually flatter and harder.
Grip strength noticeably up.
Better mobility.
I don’t know about body composition - since I’m in the dead zone 12-20% (I think about 16% currently), I don’t notice much fluctuation.
Pressing strength is constant. It’s not suffering yet from the deadlift specialization.
I’m going to finish this next week and reassess. I think 1-2 weeks ‘deloading’ the deadlift in the sense that I don’t focus on it too much, then I will retest my 1RM olympic style clean DL.
@CT:
So I finished my first round of the Deadlift: Friend or Foe and left off DL for 10 days while focusing on high pulls and pressing.
Coming back to Clean DL w/ Oly Shoes I pulled 510lbs at a gym while on vacation, cheap bar, no chalk, good thing I had straps; it was slick! That day I had 550 in me, easy.
Now, back to 2nd round of DL: F or F. Pressing strength has maintained throughout this time period.
I bumped my starting weight up 10lbs. Timing is still static or improving.
Today was 345, 15x2 (I hate that day!). Managed 6:27. Not too shabby for a grandpa…
This is still fun!!
Cheers,
Muts
Hi, everybody 
A noob question
is it bad to do all reps in one set ? like in the 2nd workout ( 13*2), to do one set of 26 reps in 49 sec. I love the sensation in my hamstring the day after lol .
I think i made a mistake ( i read fast the first time and i began my first week with going fast and try to make all the repetitions in one set).
Do i restart the system and go for sets of 2 reps or can i continue like that ( same results ?)
Thanks for your answers
[quote]SgtBalboa wrote:
Hi, everybody
A noob question
is it bad to do all reps in one set ? like in the 2nd workout ( 13*2), to do one set of 26 reps in 49 sec. I love the sensation in my hamstring the day after lol .
I think i made a mistake ( i read fast the first time and i began my first week with going fast and try to make all the repetitions in one set).
Do i restart the system and go for sets of 2 reps or can i continue like that ( same results ?)
Thanks for your answers [/quote]
That’s not the goal at all. Normally on deadlifts it is much easier to bang out rep after rep than start each repetition from a dead start. By definition the deadlift starts from a dead start… you must reset everytime you lift, in my opinion at least.
And the goal of this method is to get a lot of volume done with little overall stress because you have to do it almost on a daily basis.
Thanks for the answer, i understand now.
[quote]Christian Thibaudeau wrote:
[quote]SgtBalboa wrote:
Hi, everybody
A noob question
is it bad to do all reps in one set ? like in the 2nd workout ( 13*2), to do one set of 26 reps in 49 sec. I love the sensation in my hamstring the day after lol .
I think i made a mistake ( i read fast the first time and i began my first week with going fast and try to make all the repetitions in one set).
Do i restart the system and go for sets of 2 reps or can i continue like that ( same results ?)
Thanks for your answers [/quote]
That’s not the goal at all. Normally on deadlifts it is much easier to bang out rep after rep than start each repetition from a dead start. By definition the deadlift starts from a dead start… you must reset everytime you lift, in my opinion at least.
And the goal of this method is to get a lot of volume done with little overall stress because you have to do it almost on a daily basis.[/quote]
@CT:
I’ve been doing the 4 day cycle of DL: Friend or Foe in 9 or 10 total days.
Is that incorrect?
Thanks!
Muts
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]SgtBalboa wrote:
Hi, everybody
A noob question
is it bad to do all reps in one set ? like in the 2nd workout ( 13*2), to do one set of 26 reps in 49 sec. I love the sensation in my hamstring the day after lol .
I think i made a mistake ( i read fast the first time and i began my first week with going fast and try to make all the repetitions in one set).
Do i restart the system and go for sets of 2 reps or can i continue like that ( same results ?)
Thanks for your answers [/quote]
That’s not the goal at all. Normally on deadlifts it is much easier to bang out rep after rep than start each repetition from a dead start. By definition the deadlift starts from a dead start… you must reset everytime you lift, in my opinion at least.
And the goal of this method is to get a lot of volume done with little overall stress because you have to do it almost on a daily basis.[/quote]
@CT:
I’ve been doing the 4 day cycle of DL: Friend or Foe in 9 or 10 total days.
Is that incorrect?
Thanks!
Muts
[/quote]
It’s not incorrect, but it is not optimal. I normally recommend either 3 days on/1 day off/1 day on/ 1 day off or 2 days on/1 day off/2 days on/1 day off
[quote]Christian Thibaudeau wrote:
[quote]Mutsanah wrote:
[quote]Christian Thibaudeau wrote:
[quote]SgtBalboa wrote:
Hi, everybody
A noob question
is it bad to do all reps in one set ? like in the 2nd workout ( 13*2), to do one set of 26 reps in 49 sec. I love the sensation in my hamstring the day after lol .
I think i made a mistake ( i read fast the first time and i began my first week with going fast and try to make all the repetitions in one set).
Do i restart the system and go for sets of 2 reps or can i continue like that ( same results ?)
Thanks for your answers [/quote]
That’s not the goal at all. Normally on deadlifts it is much easier to bang out rep after rep than start each repetition from a dead start. By definition the deadlift starts from a dead start… you must reset everytime you lift, in my opinion at least.
And the goal of this method is to get a lot of volume done with little overall stress because you have to do it almost on a daily basis.[/quote]
@CT:
I’ve been doing the 4 day cycle of DL: Friend or Foe in 9 or 10 total days.
Is that incorrect?
Thanks!
Muts
[/quote]
It’s not incorrect, but it is not optimal. I normally recommend either 3 days on/1 day off/1 day on/ 1 day off or 2 days on/1 day off/2 days on/1 day off[/quote]
OK, thank you for the tip.
I had a small epiphany today. So, if I need to train with more frequency and my goal is to get 4, 5 and 6 minutes max on the 10x2, 13x2, 15x2 days, I need to lighten my load.
So in today’s WO, instead of adding the 20lbs progression for Week 2, I took off 30lbs. Today was 315lbs - 10x2. Guess what?
BAM! Major drop in time. I did it in 3:30 today (Week 1 was 5:10). Form also was much better, I can keep chest up and hips lower at start.
What in the world - is this the same guy? Taking weight OFF? 
Cheers,
Muts
CT,
Would this approach be compatible with the wave ladders - density work - carries setup?
The reason I’m asking is twofold:
- I won’t have access to a trap bar for 4 weeks (currently I’m doing SGHP twice a week, bench twice and trap bar once).
- I’m progressing much better on SGHP and bench than on the trap bar and I think a higher frequency moderate weight approach would allow me to get better progress.
So I’d be alternating between SGHP and bench, doing 5 sessions a week and on 4 of those days I’d do the “DL friend or foe” setup at the very end. Or should it be before the carries?
On a related note, I tend to throw 10 minutes of extra work at the end of sessions for a couple of weeks at a time - e.g. I just finished 3 weeks of daily abs and in a couple of days I was planning to start doing 50 pull-ups a day. Would that be too much when doing this deadlift setup?
Thanks,
B.
[quote]BiP wrote:
CT,
Would this approach be compatible with the wave ladders - density work - carries setup?
The reason I’m asking is twofold:
- I won’t have access to a trap bar for 4 weeks (currently I’m doing SGHP twice a week, bench twice and trap bar once).
- I’m progressing much better on SGHP and bench than on the trap bar and I think a higher frequency moderate weight approach would allow me to get better progress.
So I’d be alternating between SGHP and bench, doing 5 sessions a week and on 4 of those days I’d do the “DL friend or foe” setup at the very end. Or should it be before the carries?
On a related note, I tend to throw 10 minutes of extra work at the end of sessions for a couple of weeks at a time - e.g. I just finished 3 weeks of daily abs and in a couple of days I was planning to start doing 50 pull-ups a day. Would that be too much when doing this deadlift setup?
Thanks,
B.[/quote]
I’m also wondering the same thing.
[quote]jtbrown0511 wrote:
I’m also wondering the same thing. [/quote]
As far as FoF and other spec work goes:
Judging by today’s session (first day using FoF) I think what I’ll do is treat FoF as a specialization addon, same as the 50 pull-ups, etc.
So I’ll run it for 3-5 “cycles”, which should roughly end up being 3-5 weeks, retest, week off, 3-5 cycles, retest (so so far as described).
THEN reduce deadlifts to “maintenance mode”, probably ramping to a heavy but comfortable set of 3 (roughly a 5RM, I imagine) twice a week, maybe with 10 sets of 2 at 60% done for time at the end.
During the “deadlift maintenance” period I would do another spec phase, e.g. the pull-ups. Then after that spec (3-4 weeks, 1 week break, repeat) go back to FoF.
I think doing FoF AND a spec would be too much, or at least enough to be a bit counterproductive.
[quote]BiP wrote:
[quote]jtbrown0511 wrote:
I’m also wondering the same thing. [/quote]
As far as FoF and other spec work goes:
Judging by today’s session (first day using FoF) I think what I’ll do is treat FoF as a specialization addon, same as the 50 pull-ups, etc.
So I’ll run it for 3-5 “cycles”, which should roughly end up being 3-5 weeks, retest, week off, 3-5 cycles, retest (so so far as described).
THEN reduce deadlifts to “maintenance mode”, probably ramping to a heavy but comfortable set of 3 (roughly a 5RM, I imagine) twice a week, maybe with 10 sets of 2 at 60% done for time at the end.
During the “deadlift maintenance” period I would do another spec phase, e.g. the pull-ups. Then after that spec (3-4 weeks, 1 week break, repeat) go back to FoF.
I think doing FoF AND a spec would be too much, or at least enough to be a bit counterproductive.[/quote]
Do you think doing Loaded Carries at the end of the workout and then doing the FoF after the loaded carries would be too much?
[quote]jtbrown0511 wrote:
[quote]BiP wrote:
[quote]jtbrown0511 wrote:
I’m also wondering the same thing. [/quote]
As far as FoF and other spec work goes:
Judging by today’s session (first day using FoF) I think what I’ll do is treat FoF as a specialization addon, same as the 50 pull-ups, etc.
So I’ll run it for 3-5 “cycles”, which should roughly end up being 3-5 weeks, retest, week off, 3-5 cycles, retest (so so far as described).
THEN reduce deadlifts to “maintenance mode”, probably ramping to a heavy but comfortable set of 3 (roughly a 5RM, I imagine) twice a week, maybe with 10 sets of 2 at 60% done for time at the end.
During the “deadlift maintenance” period I would do another spec phase, e.g. the pull-ups. Then after that spec (3-4 weeks, 1 week break, repeat) go back to FoF.
I think doing FoF AND a spec would be too much, or at least enough to be a bit counterproductive.[/quote]
Do you think doing Loaded Carries at the end of the workout and then doing the FoF after the loaded carries would be too much?[/quote]
I should know soon. Right now I’m still getting used to a clean deadlift again (used a trap bar for ages), so that will skew the results, but I should know within 2 weeks. For now I’m keeping the volume on the carries on the conservative side.
[quote]BiP wrote:
[quote]jtbrown0511 wrote:
[quote]BiP wrote:
[quote]jtbrown0511 wrote:
I’m also wondering the same thing. [/quote]
As far as FoF and other spec work goes:
Judging by today’s session (first day using FoF) I think what I’ll do is treat FoF as a specialization addon, same as the 50 pull-ups, etc.
So I’ll run it for 3-5 “cycles”, which should roughly end up being 3-5 weeks, retest, week off, 3-5 cycles, retest (so so far as described).
THEN reduce deadlifts to “maintenance mode”, probably ramping to a heavy but comfortable set of 3 (roughly a 5RM, I imagine) twice a week, maybe with 10 sets of 2 at 60% done for time at the end.
During the “deadlift maintenance” period I would do another spec phase, e.g. the pull-ups. Then after that spec (3-4 weeks, 1 week break, repeat) go back to FoF.
I think doing FoF AND a spec would be too much, or at least enough to be a bit counterproductive.[/quote]
Do you think doing Loaded Carries at the end of the workout and then doing the FoF after the loaded carries would be too much?[/quote]
I should know soon. Right now I’m still getting used to a clean deadlift again (used a trap bar for ages), so that will skew the results, but I should know within 2 weeks. For now I’m keeping the volume on the carries on the conservative side.[/quote]
Looking forward to your results. As of now I’m going to stick to my current wave ladder setup with loaded carries.
If you’re doing each rep with a dead stop, isn’t this basically doing 20-30 rest pause reps?
[quote]lotsi81 wrote:
If you’re doing each rep with a dead stop, isn’t this basically doing 20-30 rest pause reps? [/quote]
What does it matter how you call it? And honestly the devil is in the details… the rest intervals are not the same as during a typical rest-pause set, the weight used either and in a normal rest-pause set you don’t increase the weight throughout the set.
It’s kinda like saying isn’t football basically rugby but with more equipment…