Bill Roberts wrote:
There are many variations: myself, I prefer straight back, to 3 different heights in the rack.
The lowest being as far as possible while maintaining proper Romanian DL form (that is to say, butt pushed back, knees rather slightly bent, and being as HIGH as possible while getting a good stretch. In my case that is with the lower back approximately parallel to the floor.
Middle being with the pin about 6 inches higher than that, and top being another approximately 6 inches higher. The top position should be for quite high reps, e.g. 30 reps is good.
While it seems logical that Romanians and GM’s would be extremely similar for the back, they don’t feel that way to me. And so even though you said “besides GM’s” I would still pick them.
Now I’m guessing that by 3 different heights in the rack, you mean different ROM’s?
Doing all of those different ROM’s each set?[/quote]
Not each set, but first the lowest position, then a couple of sets at the middle, and then a high rep set at the highest position.
This is just a personal method.
My reasoning behind it is that the squat and DL do not have the back as far over as is the case with the parallel GM. Even the one that has the spotting bars 6" higher than that is still further bent over than is the case in those lifts.
And while the highest position is past what would be any sticking point for lower back strength, very high rep work like that is supposed to have more carry-over to the remainder of ROM than is the case with low or moderate rep partials.
Actually it’s fairly new to me to do them this way: longer term, I did one height, the one 6" above the parallel position. There’s certainly nothing wrong with using only one height.
I would try ramping up with 10 reps per set. Not that higher reps can’t be good, but if you dont’ know the weight for parallel (if you are going to do that) then with higher reps you could accumulate a lot of volume on the way to finding the weight.
Also not that there is anything wrong with heavier weights, but to start with 10 is a good choice.
And then the midrange, taking a reasonable jump up for the first set (15-20%) from what had been achieved in the top set at parallel, and then make your best guess for a second set in the midrange. (If wanting to do two.)
For the top, a pretty good jump can be made from the top weight used from the mid-position, even though high reps are planned. About say another 20%.