dabears progress thread

Originally Posted by M3Inline6

Why are you going so heavy on the RDL's? I'd drop the weight personally (..and up the weight that you're squatting, as well as add more reps), but that's just me. 18 total reps???? You need more time under tension dude if you want those legs to grow.

I tend to agree with this. Time under tension is supposedly the way to grow.

I would agree too, but I'm making gains with this. I'll add another set in at the end to make it 25 reps total, same as a 5x5 scheme to please y'all And I'm going to lower weight / increase reps for RDL.

When I start plateauing, I'll start making it harder on myself (like I do with bench). But for now I'm enjoying this!

I'm doing between 8 - 11 reps of deadlifts total through 2 sets... I don't know how TOT applies to deadlifts, but I am literally dead after two sets... and can't get weight off the floor.

I'll have to look more into how TOT applies to heavy compound lifts

Originally Posted by dabears

I would agree too, but I'm making gains with this. I'll add another set in at the end to make it 25 reps total, same as a 5x5 scheme to please y'all And I'm going to lower weight / increase reps for RDL.

When I start plateauing, I'll start making it harder on myself (like I do with bench). But for now I'm enjoying this!

I'm doing between 8 - 11 reps of deadlifts total through 2 sets... I don't know how TOT applies to deadlifts, but I am literally dead after two sets... and can't get weight off the floor.

I'll have to look more into how TOT applies to heavy compound lifts

You're making gains (..lifting consistently will do that), but you could be better optimizing your lifts. Why waste so much time/effort on heavy RDL's when you could be squatting more and realizing more FULL BODY gains???? You should be making it harder on yourself NOW. Change your approach man!

As for your rep scheme for dead lifts....

....you should adjust that as well. I'm regularly achieving 50-ish dead lift reps not including my two warm up sets at 135 lbs.

Example:

135 lbs. ...2 x 10 (..warm-up)
225 lbs. ...1 x 10
315 lbs. ...1 x 6
465 lbs. ...1 x 2
225 lbs. ...4 x 8 (..and by this time these sets are HARD, and are a real cardiovascular/muscular challenge)


Again, if you want to grow, you need more time under tension. The body only adapts when you force it too.

I agree with you on the RDL, I'll change it up.

But check my example for deadlifts, my muscular endurance just isn't there yet. What takes you 50 reps to fatigue yourself takes me 12-14 (believe me, I want to be at 50). I know I'm posting this on the internet without "proof" but trust me... I have nothing left in the tank.

This was a couple weeks ago:

135 x 6 (warmup)
225 x 6 (warmup, I stopped warming up so heavy btw)

285 x 4
275 x 1
225 x 4

I literally couldn't get 275 off the floor after that first rep, it was ridiculous. Tried to go to 225, got 4 reps.

And I've pulled 275 x 8 before, and 315 x 1.

I'm going up steadily in weight lifted, and trust me I'm way outside my comfort zone. When that changes, I know I need to increase the intensity even more.

I'm all ears for optimization for sure, but you have to remember my strength levels are still just past intermediate and I may just not need that sort of volume / TOT. Really trying hard not to sound like I'm making excuses btw I just really believe I'm giving the intensity I need to grow!

Tell you what... I'm deadlifting friday. If you have time, give me an example rep scheme / weight range that I can do based on my latest deadlift (so I can actually lift the weight)

285x5
260x6

And I'll give it a shot... maybe I'll prove myself wrong.

Originally Posted by dabears

Tell you what... I'm deadlifting friday. If you have time, give me an example rep scheme / weight range that I can do based on my latest deadlift (so I can actually lift the weight)

285x5
260x6

And I'll give it a shot... maybe I'll prove myself wrong.

If it were me I would probably do something like this:

135x5
185x4
225x3
275x3
295x2x5
225x5x5

You're at the point where you're trying to add muscle, so a lot of reps are going to help you to grow but heavy weights are going to help you feel comfortable with heavier weights in the future. This should accomplish both.

Sent from my SCH-I535 using Bimmer App

Originally Posted by Glight

If it were me I would probably do something like this:

135x5
185x4
225x3
275x3
295x2x5
225x5x5

You're at the point where you're trying to add muscle, so a lot of reps are going to help you to grow but heavy weights are going to help you feel comfortable with heavier weights in the future. This should accomplish both.

Sent from my SCH-I535 using Bimmer App

^^^This!!!

Originally Posted by Glight

If it were me I would probably do something like this:

135x5
185x4
225x3
275x3
295x2x5
225x5x5

You're at the point where you're trying to add muscle, so a lot of reps are going to help you to grow but heavy weights are going to help you feel comfortable with heavier weights in the future. This should accomplish both.

Sent from my SCH-I535 using Bimmer App

Ahh I want to do this but your squat program is messing with that. Soon enough I guess.

Alright boys I'll give it a shot, I'm hoping I prove myself wrong with where my endurance level is at.

Originally Posted by dabears

Alright boys I'll give it a shot, I'm hoping I prove myself wrong with where my endurance level is at.

Don't you play hockey or something? I'm surprised that you're having endurance issues so early in the weight lifting game.

Originally Posted by M3Inline6

Don't you play hockey or something? I'm surprised that you're having endurance issues so early in the weight lifting game.

Yeah definitely do, I find its just with deadlifting... I get dizzy and completely gassed after only one or two heavy sets its ridiculous.

Going to give glights routine a shot with max effort... I'm hoping I can do it, maybe I'll realize its in my head.

Originally Posted by dabears

Yeah definitely do, I find its just with deadlifting... I get dizzy and completely gassed after only one or two heavy sets its ridiculous.

Going to give glights routine a shot with max effort... I'm hoping I can do it, maybe I'll realize its in my head.

Maybe you should rest more between sets to get your reps in. Get creative!

I love deadlifts. I'm finally back over 500.
Took forever to get the courage after my hernia

Do you know what caused it directly? I've tweaked my lower back before doing deadlifts (my form is 200% better now) and the scare of a hernia is always there as I continuously move up in weight.

Hopefully you stick around the H&F forum Donald, you know your stuff / have the results.

Originally Posted by M3Inline6

Maybe you should rest more between sets to get your reps in. Get creative!

Im determined to get it don't worry... needed the challenge thanks.

Curious question too...

When lifting heavy, you are more likely to take longer (at least I am) with each rep. Using bench for example, if I put up 135 x 10 I can do explosive reps where total TUT is 1-2 seconds, but when I bench 170 x 5 its somewhere in the 8-10 second range, especially when pushing (I control the weight down and then it takes me a good 5-6 seconds to get it back up, especially on last reps).

Are you still achieving adequate TUT for growth, or is it more "volume" (set # x rep #) related

Originally Posted by dabears

Curious question too...

When lifting heavy, you are more likely to take longer (at least I am) with each rep. Using bench for example, if I put up 135 x 10 I can do explosive reps where total TUT is 1-2 seconds, but when I bench 170 x 5 its somewhere in the 8-10 second range, especially when pushing (I control the weight down and then it takes me a good 5-6 seconds to get it back up, especially on last reps).

Are you still achieving adequate TUT for growth, or is it more "volume" (set # x rep #) related

It depends. The bench is an explosive/power movement (..or rather, it should be if you're performing it correctly). A rep on my heavy set may take me slightly longer than a light/moderate weight set, but the overall time is not significant because my heavy sets have less reps. In theory, if it's taking me 5-6 seconds to get the weight up, I'm dropping the weight. Volume and TUT mean the same thing to me.

Originally Posted by dabears

Curious question too...

When lifting heavy, you are more likely to take longer (at least I am) with each rep. Using bench for example, if I put up 135 x 10 I can do explosive reps where total TUT is 1-2 seconds, but when I bench 170 x 5 its somewhere in the 8-10 second range, especially when pushing (I control the weight down and then it takes me a good 5-6 seconds to get it back up, especially on last reps).

Are you still achieving adequate TUT for growth, or is it more "volume" (set # x rep #) related

I think you may be over estimating the time on the heavy lifts. I know I've rarely ever seen anyone take 8-10 seconds for a single rep. That's almost a minute of benching at 5 reps. I know 8 seconds doesnt sound like a lot but I just counted in my head and it seems like there is no way my regular heavy sets are that long. If they were they'd have to be negatives. It is slower but it's not nearly that slow. But I do see what you're saying. It may be similar in terms of TUT.

This is my max Press and it's still only 2.5-3 seconds long.


Same as my front squat


If these took me 8 seconds I'd definitely fail.

Originally Posted by DylloS

I think you may be over estimating the time on the heavy lifts. I know I've rarely ever seen anyone take 8-10 seconds for a single rep. That's almost a minute of benching at 5 reps. I know 8 seconds doesnt sound like a lot but I just counted in my head and it seems like there is no way my regular heavy sets are that long. If they were they'd have to be negatives. It is slower but it's not nearly that slow. But I do see what you're saying. It may be similar in terms of TUT.

I think that reference was for the entire set, not the rep itself.

No I meant what solly was referring to, but after reading your guys responses I'm definitely overestimating the difference. A couple seconds may add up over time, but with the less sets you are correct. Splitting hairs is my conclusion! Was curious anyways... I did more reading on TUT and heavy lifting for strength, and considering my goals are to add size over strength at the moment... maximizing TUT is what I have to do.

I also realize that I don't have a problem doing tons of sets, but where I start to want to go home from gym is when I'm finished an exercise and realize I still have 4 more exercises to do... regardless of sets.

So I think for me minimizing exercises and increasing sets is the way to go