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Post by Mystic79 on Jun 7, 2007 19:08:18 GMT -5
Wow so much great stuff to reply too.
I guess I will first off say that I've trained my deadlift every week in the past and never ran into serious problems. As long as I am eating right and getting at least 7 hours of sleep I seem to recover fine.
I do think doing heavy singles every week is draining. However before when I was hitting my goal of 405lbs I basically got to 365lbs and then did a single every week adding 5lbs until I hit 405lbs. I didn't overtrain or injure myself.
However just because I can't feel or see the injury doesn't mean it's occuring. I have no doubt it will wear down the CNS. But I usually train every 2-3 days. If I feel tired or not up for training, I will take an additional day off.
Now, this past Monday 335lbs felt VERY heavy. So I trained today but I will not do squats/bench on Friday. Instead I will do it on Monday, so I will have about 4 days to recover fully.
I just want to get a big deadlift, and doing 4-5 reps never really seems to help. I thought about switching over to hang cleans or power cleans, but then I remember spraining my wrist doing them a few years ago so I'm scared it's going to injure me again.
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Post by Rich on Jun 7, 2007 20:17:20 GMT -5
If you want a big deadlift then switch off to weighted hypers every 4 weeks for 4 weeks. That works wonders.
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Post by Mystic79 on Jun 8, 2007 9:24:26 GMT -5
If you want a big deadlift then switch off to weighted hypers every 4 weeks for 4 weeks. That works wonders. Hmmm I don't have the equipment for doing those, maybe I should look into buying that. And it would also be great for side bends too. Lots of equipment I want to buy.
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Post by gti steve on Jun 8, 2007 9:51:44 GMT -5
would good mornings be a good substitute for hypers?
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Post by Rich on Jun 8, 2007 10:09:18 GMT -5
would good mornings be a good substitute for hypers? Because hypers are angled the heaviest part of the lift (when the weight is furthest out of line with your center of gravity) happens when you are at full contraction, ie, when your back is straight. That is ideal, IMO. With GM's the heaviest part of the lift is when your back is stretched, at the bottom of the lift, which I find causes too much strain on my lower back. It also causes my body to recruit the hamstrings since my back is so disadvantaged, which is why a ton of lifters consider GM's to be a hamstring exercise. All-in-all I think GM's are an OK exercise (not great), but not a good substitute for hypers.
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Post by gti steve on Jun 8, 2007 10:15:29 GMT -5
i have been doing hyper extensions with a barbell on my shoulders, similar to the squat and GM positioning simply because once i get past 45lbs, i find it difficult to hold more plates. but i personally find the GM a great lower back exercise for me and i see it contributing to my stronger pulls in deadlifts and such
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Post by Rich on Jun 8, 2007 10:41:42 GMT -5
i have been doing hyper extensions with a barbell on my shoulders, similar to the squat and GM positioning simply because once i get past 45lbs, i find it difficult to hold more plates. but i personally find the GM a great lower back exercise for me and i see it contributing to my stronger pulls in deadlifts and such Where you hold the weight in the hyper doesn't change my analysis. It's the angle of the lift that matters. In a hyper your body faces the floor (or is angled up slightly depending on the type of bench you use). That means that the pull of gravity makes a line through your center of gravity that is fully or almost fully perpendicular to your body. What THAT means is that the weight feels it's heaviest when your back is straight - at full contraction, which is what you want if you want to tax the muscle fully. What happens is that as resistance increases, so does the contraction. On the other hand, with GM's, since you are standing, the pull of gravity makes a line with your center of gravity that is coincident with your body, making the weight feel it's heaviest when you are bent over and your back muscles are in a stretched position. So what happens with respect to your back muscles is that as resistance decreases the contraction increases, which is not ideal, IMO.
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Post by Grant on Jun 8, 2007 11:30:01 GMT -5
would good mornings be a good substitute for hypers? Steve, for me good mornings, both standing and seated, worked better then hypers. I understand what Rich is saying but I found that good morns worked better for me when it came to assiting both squats and deadlifts and other heavy pulls. For me, hypers were used best as warm up or for higher reps of 15 + as a way to pump up my lower back. I have known some lifters who were able to use hypers as more of a "strength" exrcise then me. Again, what works for me may not work for someone else and vice versa...
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Post by gti steve on Jun 8, 2007 14:32:41 GMT -5
Exactly how i feel, Grant.
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Post by 1705total on Jun 23, 2007 9:52:24 GMT -5
I do heavy deads every week, as well as heavy squats. I like to push real hard on both exercises, and occassionally I try to see what i can pull for a single. But there are some many variables for strength that I believe one gains strength slowly over time. What I mean is that one week I may pull 550 in the deadlift for a single, but I may not be able to pull that again for a month. But I can almost always do a set of 495 for 5. Singles are ok once in awhile, but I think if you can up your weight over time while doing reps of 5 then you will be able to pull more for a single and sustain that strength over a longer period of time.
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