T Nation

Ramping to Max, Then 10 Singles


#1

I recall reading somewhere about a style of deadlift training where someone described doing increasingly heavier sets of say 10,5,3,3,1,1,1,1 (or so) and then banging out 10 singles with approx 90% of 1RM.

I was wondering what style of training this is so I can read about it. It sounded exactly like my current DL scheme except I stopped after my first heaviest single. I tried doing it fully with the 10 singles two days ago and wow....it's a good reminder what muscles the DL works because my whole posterior chain is sore.

It got me thinking about what other movements I could (should?) try this on. Only big compound stuff? Assistance work that I could use a boost on? I think I could only handle doing this with one movement at a time anyway but would love to hear what people think.

thanks!


#2

I don't recall hearing of anybody huge or super strong doing this regularly....


#3

wow, that is a lot of deadlifting! what i found that works for me is 5's and 3's, and deficits(where you stand on plates) One summer a few years ago, i did almost no deads due to strongman training - a lot of stones and tire flipping and farmers walking and my deadlift max actually went up. do what works for you because the deadlift is such a cns taxing exercise.


#4

My 5/3/1 rep scheme looks like that if you include warmups and do a couple singles...


#5

Doing 10 single with 90% in a big lift like the DL would bury most people who are beyond a novice level of strength. I'm sure there may be some exceptions, but this would be a bad idea for the vast majority of lifters I've ever come across.


#6

I'm with h4m about not hearing of anyone using that scheme regularly but, you will only know if it works for you if you try it.


#7

based on the amount of elbow pain I have I'm thinking it's not a good idea even though I do consider myself a novice strength level. I've progressed nicely ramping up to a 1-2RM each week there's no need for the extra sets since I haven't stalled and continue to add weight each week