I'm doing unassisted natural GHRs with full ROM for sets of 8 - 10, and I have yet to deadlift 410 lbs, so whether you are able do rep them out is simply a matter of practice and learning to do the movement. There was a guy on the forum who had a log where his goal was to a full nordic hamstring/natural GHR and I posted my progression plan there. Here's the copy:
"What I mean is that when you are new to this movement you should use a bosu ball under your knees instead of a flat pad.
As you have experienced yourself a nordic hamstring is at it's heaviest at the lower portion of the range of motion, especially the bottom and the turn-around point. What a bosu ball does is that it makes the nordic hamstring act very much like a GHR in a machine (although heavier) by making the leverage easier at the bottom. The further down you go with a bosu ball, the further forward will the pivot point move.
I have another clip here showing the nordic hamstring done with a bosu ball, for higher reps. Notice how the pivot point moves from the knees at the top, to the lower portion of the quads at the bottom.
The way I learned the movement was basically this:
- I started in march 2010 by doing negatives with partial ROM (I began with a pad but quickly realised the benefits of a bosu ball and switched)
- When I could do the negative I focused on getting past the turn-around point at the bottom.
- After this I did low rep sets with sloppy form
- The way I went from there was focusing on progressing on form, instead of reps. I kept the mentality that 1 good rep is better than 3 bad ones. Yeah, I would push myself, but I would also stop before complete breakdown of form.
- When I could do reps with good form I started increasing the amount of reps per set.
- Finally, when I did about 15 strict reps with the bosu ball I switched it out with a pad and maxed out at about 5 good reps, which is where I'm at now.
I kept volume pretty constant and fairly low; only doing 3 - 5 sets per week. When I could do higher reps I was as low as 2 sets per week. I did deadlifts, romanian deadlifts and all sorts of other leg work in addition, so that's why. If you don't do weights for lower body you can def. get away with more volume :)"