Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?
[quote]dolarhyde wrote:
Should I use the weight % of what my deadlift warmup would be? and how many sets/reps should I go for? I was thinking:
Power Cleans
Set 1: 40% of deadlift for 5 reps
Set 2: 50% of deadlift for 5 reps
Set 3: 60% of deadlift for 3 reps
Main lift
5/3/1: Deadlift
Assistance work
Good Mornings - 5 sets 10
Ab Wheel - 5 sets of 20[/quote]
i think youre making this way too complicated. just either find the weight that is approx. your 1RM for the power clean or estimate it, then apply the 5/3/1 reps/%'s to it. if you plugged some numbers into your proposition above, youd probably find it wouldnt work too well, and only get worse the higher the deadlift. For example, for someone with a 400lb deadlift, your plan would have them finishing their cleans with 240lbs. With a 600lb deadlift you’re talking about 360lb cleans…
[quote]BJack wrote:
Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?[/quote]
No, it’s pretty difficult. I always ended up using straps at some point. Eventually I switched and did BBB squat on the deadlift day - felt much better.
[quote]dez6485 wrote:
dolarhyde wrote:
Should I use the weight % of what my deadlift warmup would be? and how many sets/reps should I go for? I was thinking:
Power Cleans
Set 1: 40% of deadlift for 5 reps
Set 2: 50% of deadlift for 5 reps
Set 3: 60% of deadlift for 3 reps
Main lift
5/3/1: Deadlift
Assistance work
Good Mornings - 5 sets 10
Ab Wheel - 5 sets of 20
i think youre making this way too complicated. just either find the weight that is approx. your 1RM for the power clean or estimate it, then apply the 5/3/1 reps/%'s to it. if you plugged some numbers into your proposition above, youd probably find it wouldnt work too well, and only get worse the higher the deadlift. For example, for someone with a 400lb deadlift, your plan would have them finishing their cleans with 240lbs. With a 600lb deadlift you’re talking about 360lb cleans…
[/quote]
Hmm… You are right. I did not think about it that way and I definitely wouldn’t want to be cleaning ungodly amounts as the deadlift weight increased. I will rethink my planning on this thanks.
What do you guys think about direct calve work? Does it fit in this kind of program?
You think that doing pullups as a main excercise instead of shoulder press would be okey. Something for wreslers. I also would like to add that I will have a shoulder press but more of a secondery excerise for higher reps.
dolarhyde-
direct calves work- id think you could do some if you wanted, just put it at the end of a squat or deads day, or both or whatever. BUT, i think you should consider why you want to do direct work for your calves- if you are squatting, deadlifting, and doing power cleans, theres not much more a calf raise machine is going to do for you. add some running and sprinting, and your calves will have all they need.
but yea, if you feel like it, it probably wont hurt anything. just know youre most likely wasting your time.
Rope Jumping is great for calves!
Hi All,
Got the eBook, been doing BBB for 4 months now. Although I’ve read the eBook and a lot (but not all) of the messages in these threads, I’m still not too clear on how much to deload by.
Just do the 5/5/5 (40% / 50% / 60% of max) and go home?
Also do the assistance exercises but reduce the intensity? Reduce weight by a 1/3? Reduce in 1/2?
Or reduce the assistance exercise volume?
Or reduce both intensity and volume?
Thanks for any help!
[quote]BJack wrote:
Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?[/quote]
Deadlifting for reps is very difficult if you’re not used to it. The first time I tried BBB, I couldn’t get all five sets and gave up after sets of 10, 8, and 8. After a couple of weeks of sticking with it, I was able to knock out 5x10 with a double overhand grip. Just stick with it and add a few reps more each week. One day it will all just click.
[quote]motherofpearl wrote:
You think that doing pullups as a main excercise instead of shoulder press would be okey. Something for wreslers. I also would like to add that I will have a shoulder press but more of a secondery excerise for higher reps.[/quote]
Probably not, just do the shoulder press then make a lot of your assistance work the pullup type stuff. If your really wanting to improve that strength do what was mentioned a few days ago here, pullups on both bench and shoulder press days. 50 reps on each of those days or less reps but weighted. Pullups are kind of a hard weight to calculate correctly for this program.
[quote]malonetd wrote:
BJack wrote:
Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?
Deadlifting for reps is very difficult if you’re not used to it. The first time I tried BBB, I couldn’t get all five sets and gave up after sets of 10, 8, and 8. After a couple of weeks of sticking with it, I was able to knock out 5x10 with a double overhand grip. Just stick with it and add a few reps more each week. One day it will all just click.[/quote]
This. Initially it blows. You will be surprised how taxing even 50% of your relative max for 10 reps is after maximally exerting yourself.
[quote]cblasco wrote:
Hi All,
Got the eBook, been doing BBB for 4 months now. Although I’ve read the eBook and a lot (but not all) of the messages in these threads, I’m still not too clear on how much to deload by.
Just do the 5/5/5 (40% / 50% / 60% of max) and go home?
Also do the assistance exercises but reduce the intensity? Reduce weight by a 1/3? Reduce in 1/2?
Or reduce the assistance exercise volume?
Or reduce both intensity and volume?
Thanks for any help![/quote]
What are you doing now on deload weeks and how are you progressing? If you’re still breaking PRs each month then keep doing what you’re doing.
[quote]dez6485 wrote:
dolarhyde-
direct calves work- id think you could do some if you wanted, just put it at the end of a squat or deads day, or both or whatever. BUT, i think you should consider why you want to do direct work for your calves- if you are squatting, deadlifting, and doing power cleans, theres not much more a calf raise machine is going to do for you. add some running and sprinting, and your calves will have all they need.
but yea, if you feel like it, it probably wont hurt anything. just know youre most likely wasting your time. [/quote]
Well I would want to more calve work because although my calves are fairly big I do not feel that they are as strong as they should be. Maybe instead of doing direct calve work some sled pulling on my off days would be a better idea to get them a little extra work? What do all you guys normally do for sled dragging as in how many sets ect…
[quote]dolarhyde wrote:
dez6485 wrote:
dolarhyde-
direct calves work- id think you could do some if you wanted, just put it at the end of a squat or deads day, or both or whatever. BUT, i think you should consider why you want to do direct work for your calves- if you are squatting, deadlifting, and doing power cleans, theres not much more a calf raise machine is going to do for you. add some running and sprinting, and your calves will have all they need.
but yea, if you feel like it, it probably wont hurt anything. just know youre most likely wasting your time.
Well I would want to more calve work because although my calves are fairly big I do not feel that they are as strong as they should be. Maybe instead of doing direct calve work some sled pulling on my off days would be a better idea to get them a little extra work? What do all you guys normally do for sled dragging as in how many sets ect…
[/quote]
Actually I WOULD do direct calve work. I’ve been squatting, deadlifting, and cleaning for the last two years and still have pathetic calves. If you want big calves, train them like a bodybuilder.
[quote]TheDudeAbides wrote:
BJack wrote:
Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?
No, it’s pretty difficult. I always ended up using straps at some point. Eventually I switched and did BBB squat on the deadlift day - felt much better. [/quote]
Thanks for the tip, I might have to try that on my next cycle. Would also give me 2 days of grip work a week.
[quote]elih8er wrote:
malonetd wrote:
BJack wrote:
Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?
Deadlifting for reps is very difficult if you’re not used to it. The first time I tried BBB, I couldn’t get all five sets and gave up after sets of 10, 8, and 8. After a couple of weeks of sticking with it, I was able to knock out 5x10 with a double overhand grip. Just stick with it and add a few reps more each week. One day it will all just click.
This. Initially it blows. You will be surprised how taxing even 50% of your relative max for 10 reps is after maximally exerting yourself.
[/quote]
Glad to see I wasn’t the only one. I also tried to pyramid the weight down, which I certainly wasn’t ready for. I’m just gonna go for 5x10 at 50% next time.
[quote]TheDudeAbides wrote:
dolarhyde wrote:
dez6485 wrote:
dolarhyde-
direct calves work- id think you could do some if you wanted, just put it at the end of a squat or deads day, or both or whatever. BUT, i think you should consider why you want to do direct work for your calves- if you are squatting, deadlifting, and doing power cleans, theres not much more a calf raise machine is going to do for you. add some running and sprinting, and your calves will have all they need.
but yea, if you feel like it, it probably wont hurt anything. just know youre most likely wasting your time.
Well I would want to more calve work because although my calves are fairly big I do not feel that they are as strong as they should be. Maybe instead of doing direct calve work some sled pulling on my off days would be a better idea to get them a little extra work? What do all you guys normally do for sled dragging as in how many sets ect…
Actually I WOULD do direct calve work. I’ve been squatting, deadlifting, and cleaning for the last two years and still have pathetic calves. If you want big calves, train them like a bodybuilder.[/quote]
i was assuming he wasnt in the powerlifting forum asking how to make his calves bigger.
dolarhyde-
im curious, what specific “test” are you doing that makes you think your calves are weak and they arent strong enough, in relation to the rest of your body?
[quote]dolarhyde wrote:
dez6485 wrote:
dolarhyde-
direct calves work- id think you could do some if you wanted, just put it at the end of a squat or deads day, or both or whatever. BUT, i think you should consider why you want to do direct work for your calves- if you are squatting, deadlifting, and doing power cleans, theres not much more a calf raise machine is going to do for you. add some running and sprinting, and your calves will have all they need.
but yea, if you feel like it, it probably wont hurt anything. just know youre most likely wasting your time.
Well I would want to more calve work because although my calves are fairly big I do not feel that they are as strong as they should be. Maybe instead of doing direct calve work some sled pulling on my off days would be a better idea to get them a little extra work? What do all you guys normally do for sled dragging as in how many sets ect…
[/quote]
In all seriousness, if you want big strong calves, work at a marina with a big tidal swing. The biggest calves by far that I have ever seen are on guys who work there. Absent that, find a steep ramp and walk up and down it carrying some weights as often as you can. Personally I have never done direct calve work because I don’t think it is necessary to get stronger on the big lifts, but that’s just me.
[quote]dez6485 wrote:
TheDudeAbides wrote:
dolarhyde wrote:
dez6485 wrote:
dolarhyde-
direct calves work- id think you could do some if you wanted, just put it at the end of a squat or deads day, or both or whatever. BUT, i think you should consider why you want to do direct work for your calves- if you are squatting, deadlifting, and doing power cleans, theres not much more a calf raise machine is going to do for you. add some running and sprinting, and your calves will have all they need.
but yea, if you feel like it, it probably wont hurt anything. just know youre most likely wasting your time.
Well I would want to more calve work because although my calves are fairly big I do not feel that they are as strong as they should be. Maybe instead of doing direct calve work some sled pulling on my off days would be a better idea to get them a little extra work? What do all you guys normally do for sled dragging as in how many sets ect…
Actually I WOULD do direct calve work. I’ve been squatting, deadlifting, and cleaning for the last two years and still have pathetic calves. If you want big calves, train them like a bodybuilder.
i was assuming he wasnt in the powerlifting forum asking how to make his calves bigger.
dolarhyde-
im curious, what specific “test” are you doing that makes you think your calves are weak and they arent strong enough, in relation to the rest of your body?[/quote]
ah crap I’m sorry, I misread. I thought he wanted bigger calves and not just stronger. He HAS big calves and wants them stronger. Slight difference that I missed.
OP, farmer walks would be dandy.
[quote]BJack wrote:
elih8er wrote:
malonetd wrote:
BJack wrote:
Has anybody else found it really hard to keep good for on Deadlifts for BBB? After the first set everything started to fall apart, my grip gave out, my legs fatigued, and my upper back gave out, so I was pulling with almost all low-back. Is this just a matter of not being used to higher reps?
Deadlifting for reps is very difficult if you’re not used to it. The first time I tried BBB, I couldn’t get all five sets and gave up after sets of 10, 8, and 8. After a couple of weeks of sticking with it, I was able to knock out 5x10 with a double overhand grip. Just stick with it and add a few reps more each week. One day it will all just click.
This. Initially it blows. You will be surprised how taxing even 50% of your relative max for 10 reps is after maximally exerting yourself.
Glad to see I wasn’t the only one. I also tried to pyramid the weight down, which I certainly wasn’t ready for. I’m just gonna go for 5x10 at 50% next time.
[/quote]
BBB deads after the money set is an ass-kicker, period. But I really look forward to it now and just go touch and go and do it as fast as possible and try and avoid puking. Then I go eat about 30 pancakes and a dozen eggs over easy, with as much bacon as I can get my hands on.