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Exercises Movements, technique & proper execution

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Old 05-05-2009, 02:25 PM   #1
Zach Gates
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% of 1RM, belt vs no belt

Today's WOD involved using 50% of your 1RM on deadlifts for an AMRAP sets of five in 10 minutes (along with chins and pushups). My top pull is ~520 so I threw 255 on the bar.

As I was laying on the floor eight rounds later, I wondered if I'd overdone it. My best pull is with a belt cinched tight as hell. Naturally, I didn't do the WOD belted. So I was probably doing higher than 50% of my beltless 1RM, but on principle I never max out sans belt.

Is this a big problem or should I pull the weight back a little more?
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Old 05-05-2009, 02:28 PM   #2
Katherine Derbyshire
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Re: % of 1RM, belt vs no belt

If you can't move tomorrow, yes you should have pulled back. If not, don't worry about it.

Katherine
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Old 05-05-2009, 02:35 PM   #3
Robert Callahan
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Re: % of 1RM, belt vs no belt

I would have done the same thing you did....

But like Kathrine said, let how you feel determine if you over did it or not.
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Old 05-05-2009, 02:38 PM   #4
Tom Woodward
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Re: % of 1RM, belt vs no belt

I wouldn't think a belt would make much difference at 50%. Even if 255 is 55% of your beltless max, 40 reps in 10 minutes would probably give you about the same stimulus. Just sounds like you got in a damn good workout
What were the reps per round on chins and pushups? 5 also? I might have to try that one.
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Old 05-05-2009, 04:45 PM   #5
Zach Gates
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Re: % of 1RM, belt vs no belt

Yeah, 5 5 5. I don't yell a lot during my workouts, but I was definitely making noises by the end during those pulls.
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Old 05-05-2009, 04:49 PM   #6
Christopher G. Woods
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Re: % of 1RM, belt vs no belt

My advice, ditch the belt altogether. They encourage improper use of the stomach muscles, expanding out instead of contracting in.
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Old 05-05-2009, 06:33 PM   #7
Zach Gates
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Re: % of 1RM, belt vs no belt

I hear that a lot, but I don't really look at CF as my long-term exercise regimen (at least not as the MAIN one, I'll definitely be using WODs in the future), whereas PL meets are my main focus. So... a belt is kinda part of the game. I train into it, know it intimately, love it.
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Old 05-05-2009, 10:41 PM   #8
Greg Pieris
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Re: % of 1RM, belt vs no belt

Quote:
Originally Posted by Christopher G. Woods View Post
My advice, ditch the belt altogether. They encourage improper use of the stomach muscles, expanding out instead of contracting in.
Many powerlifters train without a belt the majority of the cycle, then only use the belt in the last few weeks before comps when things get really heavy. Using a belt is just a skill - a skill practised in preparation for comps. They have no problem switching the manner in which they use their abs depending on whether they're wearing a belt. Their use of belts has not prevented them from being able to squat and deadlift big numbers without belts.
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Old 05-05-2009, 11:39 PM   #9
Steven Webster
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Re: % of 1RM, belt vs no belt

I don't understand... 40 reps of deadlift with 50% weights in under 10 minutes?

It sounds really easy.

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Old 05-06-2009, 05:20 AM   #10
Zach Gates
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Re: % of 1RM, belt vs no belt

AMRAP'd with chins/pushups and things get a little trickier.

Another thing to remember is that as the weights get heavier, the whole body strain gets rougher. When, say, your best deadlift is 185 pounds your legs and back are going to be pushing hard but it won't KO you. Make that over 500 pounds and now you're probably going to feel pretty lightheaded after the bar goes down. So 50% of, oh, a 275 deadlift isn't going to put as much strain on the body as 50% of a 650 pound deadlift, ya dig?

Update: my back is fine but MAN my butt is killing me.
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