With what purpose are you doing the RDLs? I do mine far slower on the descent, with a pause in the stretch. I do them for hypertrophy.
I’d say just to build my deadlift up. The rep range would serve the purpose of hypertrophy and it also is a second deadlift variation that doesn’t allow for quite as much weight (especially if I’m not allowed to touch the floor).
The weight and all is prescribed by my coach. I susually do a slow descent as well but I have to say at these weights I find that more and more difficult.
To me, there seems to be a spectrum
Strength
- Strength-oriented rep range & normal rep-style
- Strength-oriented rep range & hypertrophy rep-style
- Hypertrophy rep range & normal rep-style
- Hypertrophy rep range & hypertrophy rep-style
Hypertrophy
If you can’t do the slow descent, isn’t the programming off?
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Not necessarily. The slow descent is not programmed. I’m still in complete control of the descent (otherwise I couldn’t reverse without touching the floor or rounding my back). The program doesn’t state that this is a hypertrophy exercise in the sense you’re describing.
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Ah, roger
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I like your strength/hypertrophy spectrum. I just used a program with 4 different rep or weight ranges (sets 6, 8, 10 or 12 reps) and it was just like that. From heavy weights and fast bar speed down to lower weights with slow speed and lots of muscle tension.
@Voxel @FlatsFarmer I got some early feedback (rest will come with the program tomorrow) on the sqauats: “had a quick look look at your deadlifts and front squats and they look good to me, they will feel hard to stay upright but that’s the challenge with front squats! Deads look pretty quick for that percentage so maybe you’re being a bit hard on yourself! The box squats will be very hard, when we switch to free squats you’ll feel much stronger I promise”
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Is it reassuring to know that this is a phase and everything is going according to plan?
Or do you feel like a kid with grown ups telling you, “you’ll understand when you’re older!”?
100% the first statement.
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That’s just part of my character. I always want to be involved in the process. For example in regards to medicine, I always need to know possible side effects before taking something. Just so I can go “ah yeah, the doc said this could happen. No need to freak out” instead of “holy shit, what’s happening to me?!”. Same goes for any kind of medical procedure. As long as you’re telling me the why and the how’s, you can slice and dice and I won’t complain the least bit.
The statements “that’s normal/ that’s according to plan” etc. have a strong calming effect on me if they come from an authority I trust in. Training is no different.
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We have a confirmed contest that I’ll try to take part in. Try because the limit is 30 competitors for the German cup and an additional 10 to fight for the masters national title. With the long break a lot of people will want to join in.
I already bespoke with coach and he is all for it. I’ll still get to establish new maxes for deads and overhead. It actually all bodes quite well.
Comp is on the 19th of September in Stendal (had a great time there last year).
Events are actually already clear (which has to be a record in Germany!)
Log lift for reps: 100 kg or 120 kg (weight beats reps)
Tire flip: 350 kg - pretty sure it’s gonna be the same as last year where I grinded out two flips on that abomination
Yoke walk: 300 kg - traditionally a good event for me
Loading race: 2 x 100 kg kegs, 1 sandbag 100-120 kg. Possibly a fourth object
Weight over bar: 4m 3x20 kg sandbags and 1x 24 kg (this has never been contested at the 2nd league level before, so pretty exciting!)
Yeah so I have nothing but a log and yoke to train for this and I can get access to a light tire for technique practise. It’s a 12 km drive but doable.
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Ooh this is exciting news. Will be watching the prep and Comp with interest.
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What’s the closest lift to a tire flip? Is it like a front squat or trap bar?
Probably a rugby scrum
If done with correct technique (pushing into the tire instead of deadlifting it up), I think there is no lift in the gym that resembles it. But front squats will help. Some people also say power cleans.
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You said only yoke and log, but could you rig something to have a practice on the sandbags over bar, I’d imagine that’s a pretty technique driven event?
You’ve actually just given me an idea! My mate trains track and field and the tire I was going to use is on the club’s training ground. They also have weights (kettlebell-like) that hammer throwers use to train. I mean better than nothing, right?
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Absolutely, KB over rugby posts?
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Really looking forward to seeing the prep and comp mate. Love to see t-nationers competing.
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Fingers crossed you get in.
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