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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 06-22-2011, 05:05 PM   #1
Ryan R Johnson
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PR's what gives

last week i PR'd on deadlifts 5x3. and this week i struggled with a slightly lower weight. Ive been training 2 on 1 off 3 on 1 off. sleep plently. eat clean paleo with plenty of calories from meats, nuts, etc. and i dont drink alcohol.

sometimes i feel fine and rested, but i cant pull much weight.
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Old 06-22-2011, 05:53 PM   #2
Eric Montgomery
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Re: PR's what gives

Could have just been a bad day. Or it could be excessive volume--15 heavy reps of deadlift in a 5x3 or a 3x5 scheme exacts a pretty massive toll on your body and will take a while to recover from. That's why most linear progression programs only have a single heavy set of 5 deadlifts each week.
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Old 06-23-2011, 05:52 AM   #3
Ryan R Johnson
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Re: PR's what gives

i have been doing more of a strength bias program. so when i say 5x3, those are ascending sets. my volume was quite large, due to the fact that i was trying to determine my 3RM. I started with a really light weight and added plates in 10 pound increments. it looked more like

135x3
145x3
155x3
175x3
195x3
225x3
245x3
265x3
185x3
305x3

so maybe excessive volume was the culprit. i probably should have taken more than 5 days between deadlifts??
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Old 06-23-2011, 05:54 AM   #4
Matthew Swartz
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Re: PR's what gives

Quote:
Originally Posted by Ryan R Johnson View Post
i have been doing more of a strength bias program. so when i say 5x3, those are ascending sets. my volume was quite large, due to the fact that i was trying to determine my 3RM. I started with a really light weight and added plates in 10 pound increments. it looked more like

135x3
145x3
155x3
175x3
195x3
225x3
245x3
265x3
185x3
305x3

so maybe excessive volume was the culprit. i probably should have taken more than 5 days between deadlifts??
http://talktomejohnnie.com/aggressive/deadlifts-viagra WFS. You're gonna want to read that.
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Old 06-23-2011, 05:54 AM   #5
Dan Graziano
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Re: PR's what gives

Do you have a week to deload every 3rd or 4th week? If not I would try that.
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Old 06-23-2011, 06:19 AM   #6
Eric Montgomery
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Re: PR's what gives

Quote:
Originally Posted by Ryan R Johnson View Post
i have been doing more of a strength bias program. so when i say 5x3, those are ascending sets. my volume was quite large, due to the fact that i was trying to determine my 3RM. I started with a really light weight and added plates in 10 pound increments. it looked more like

135x3
145x3
155x3
175x3
195x3
225x3
245x3
265x3
185x3
305x3

so maybe excessive volume was the culprit. i probably should have taken more than 5 days between deadlifts??
That's a lot of sets, even if most of them were submaximal. It shouldn't take you that long to warm up. For instance, here's what I did yesterday for my 5+ set on GSLP (rough translation since I lifted in kilos):

225x5
265x4
310x3
350x2
375x1

Then my work set of 400x6. So compare my 21 reps, most of which weren't very heavy, to your 30 reps, almost half of which were at ~80% of your 3RM.

And yes, deadlifting every 5 days will wear you down.
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Old 06-23-2011, 08:13 AM   #7
Ryan R Johnson
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Re: PR's what gives

i havent done a deloading but sometimes i just do metcon and lay off on power lifts. i have also been doing alot of powercleans and snatches so that may affect my deadlift also?!

im not questioning your logic, but i figured since SS type programs deadlift so often, it wouldnt be an issue?!
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Old 06-23-2011, 08:17 AM   #8
David Z Sachs
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Re: PR's what gives

SS only has you deadlift, at max, twice a week. But is is 1x5. A few warm up sets and then you're pulling your work set. Also, people on SS only do SS. Nothing else added in. And usually also eat 5000-7000 calories a day. SS is an extremely taxing program. Have to sleep and eat enough, or you will fail it.
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Old 06-23-2011, 12:46 PM   #9
Brendan McNamar
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Re: PR's what gives

I dead lift once every 8 or 9 days. Last time went like this:

135 x 5
185 x 2
225 x 2
275 x 2
340 x 5 (pr)

16 total lifts only the last 5 heavy enough to be adaptive.

If you want to find a 3 rep max you need to know enough to do a light warm up and start way closer to your max and make aggressive steps so you don't do too many sets.
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Old 06-23-2011, 12:48 PM   #10
Jason Wallis
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Re: PR's what gives

Quote:
Originally Posted by Matthew Swartz View Post
http://talktomejohnnie.com/aggressive/deadlifts-viagra WFS. You're gonna want to read that.
Great link, thanks!
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