Progression

185½kg×4, sumoman

185½ kg × 4 reps

Tuscherer

Sometimes I don’t know when to stop a lifting session. I get carried away with the feeling that I must do more despite the fact that I know from countless experiences that there is no point in continuing. When I was a beginner I couldn’t sense this point so didn’t know to stop. One way to quantify the the amount of work one should do is to use Mike Tuscherer’s auto-regulation method which you can read about here. Quantifying fatigue is a fast track way to learning to sense fatigue.

Monotonous V Novel

Lifting is a constant battle between repetitive stimuli, which are necessary for taking upwards steps in progression versus new stimuli which prevent the stagnation. Bompa talks about this in his Periodization Training for Sports 5th Edition, indeed a part of periodisation is waving the stimuli up and down to prevent stagnation as well as introducing novel stimuli. I generally find that I can do around 6-8 sessions give or take a few before repeating the same session leads to a slowing down of gains. So every 4 weeks or so I change exercises. When I lifted 5 or 6 days a week twice a day I could rotate a lot of exercises. Now I lift twice a week I stick to one big exercise (squats or deads and their variations) and about 4 small upper body exercises. Thus I’ve just finished regular deads (video at the beginning of this post) and am now starting a block of squats.

Repetitions

For strength in the superheavy partials I do single reps, but for fuller reps I do repetitions, up to maybe 15 reps. It might be said that low reps are for strength, whilst higher reps give you strength… This is because strength not only depends on mechanical stress but also metabolic stress for hypertrophy.

Arch Back

In my last post I talked about arched back parallel grip deads. Arching the back in that lift helps with lower back recovery, it also means that the legs must do more work because when arching the back the hip/back range of motion is reduced (because the back is mostly kept in an isometric position).

The same can be done in a regular deadlift, but here arching the back cannot be compensated by flexing the legs more because the knees can’t flex because the bar is in the way of the knees. Thus to do the arch back regular deadlift the range of motion must be reduced, i.e. the bar in my case starts from about 75 mm higher.

Round V Arched – Note with the low back at a particular angle (right angle in this case (red square)) that the lifter cannot reach down so far with an arched back position.

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