CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 11-21-2007, 07:39 AM   #1
Michael Leach
Member Michael Leach is offline
 
Michael Leach's Avatar
 
Profile:
Join Date: Mar 2005
Location: Cape Coral  FL
Posts: 446
Resting between Reps - when its considered a set vs. heavy singles?

For the past couple years my workouts have all been based around bodyweight exercises - pullups, dips, pushups, ring work, etc. Recently, I picked up a barbell and some bumpers and i've been following the Starting Strength workouts for the past month or so. Well as the weights are getting heavier, so is my resting/breathing between reps. My benching and pressing isn't really affected too much - I can complete the 5 reps one after another, however, I find myself breathing a few times between each back squat and really huffing and puffing between my deadlift reps.

last night was my heaviest deadlifting yet, I did 200 x 5, but I probably took 6 or more breaths between each rep. Is that ok? is that still considered a set of 5? or would that be considered doing heavy singles?

for what its worth, i'm 5'4, 130lbs, and here's my #s so far:
squat 125x5x3
bench 160x5x3
press 95x5x3
deadlifting 200x5

I've been doing Squat/Bench/Deadlift or Squat/Press/Deadlift every other day and doing Crossfit WODs on the other days, as well as getting a day or two of rest when needed. I also want to start incorporating the cleans/powercleans into my workouts as I can feel the deadlifts starting to drain me and I dont think I'm recovering enough between workouts; I've just gotta read over that section again and start working on my form.

i'm just wondering if i should back the weight off and try to be quicker, or keep upping the weight each workout as long as I get my reps/sets.

thanks!
-mike
  Reply With Quote
Old 11-21-2007, 09:08 AM   #2
Jared Ashley
Member Jared Ashley is offline
 
Profile:
Join Date: Nov 2007
Location: Tucson  AZ
Posts: 1,550
Re: Resting between Reps - when its considered a set vs. heavy singles?

I think what defines a "set of 5" vs. 5 singles is a bit subjective, especially for something like deadlifts. For say, bench, it's easy... if you rack the weight, the set is over. But for deads you're supposed to let it down fully. Personally, I think if you're waiting more than 2-3 seconds in-between reps (enough time to get back in position and take maybe 2 quick breaths) then you're really stretching the definition of a "set". If you have to take your hands off the bar and stand up for a few seconds, the "set" is definately over. But if you're only resting 5-10 seconds, it's hardly heavy singles, either, since you wouldn't be able to do 5 singles at 95 - 100% of your max that fast.

What you're describing sounds to me like you should back off just a bit for sets of deadlift, but bench and squat it's probably ok... you're not really "resting" in squats unless you rack the bar.
  Reply With Quote
Old 11-21-2007, 09:23 AM   #3
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Resting between Reps - when its considered a set vs. heavy singles?

It's more or less a hybrid. I'd say anything around 20-30s between reps heavy singles generally what you'd be shooting for is a larger amount of reps like 10 if you were using a 3 or 5 RM or something like that if you're resting that much. Excellent for hormonal stimulation.

If you're going for a "true" 1-5 RM try to keep the rest between them only a few seconds (mostly for reseting so DLs aren't touch and go and the like) at most unless you're really struggling which probably means you need to lower the weight a bit.
  Reply With Quote
Old 11-21-2007, 12:01 PM   #4
Michael Leach
Member Michael Leach is offline
 
Michael Leach's Avatar
 
Profile:
Join Date: Mar 2005
Location: Cape Coral  FL
Posts: 446
Re: Resting between Reps - when its considered a set vs. heavy singles?

Quote:
Originally Posted by Steven Low View Post
unless you're really struggling which probably means you need to lower the weight a bit.
ok, i'll back the weight off a little bit then. getting that 200lb deadlift off the ground is pretty freaking tough; I could probably go another 20-30lbs at my absolute most, but then I'd probably collapse on the ground afterwards.

another deadlift question; i was watching some deadlifting videos on youtube and in one of the videos the guy's nose just starts bleeding. one of the commenters said that it was due to the pressures in his head. granted he was lifting a whole bunch of weight - Im thinking it was like 300 or 400 kilos - but do nose-bleeds ever occur in Crossfit gyms?
  Reply With Quote
Old 11-21-2007, 01:34 PM   #5
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: Resting between Reps - when its considered a set vs. heavy singles?

Doubt the nosebleeds.. unless you're doing a CFT or other heavy lifting.
  Reply With Quote
Old 11-21-2007, 01:43 PM   #6
Jeremy Norwood
Member Jeremy Norwood is offline
 
Profile:
Join Date: Apr 2007
Location: Wadsworth  Ohio
Posts: 7
Re: Resting between Reps - when its considered a set vs. heavy singles?

Since you're doing Starting Strength, here's Rippetoe's answer to a similiar question (wfs): http://www.************.net/forum/showthread.php?t=494
  Reply With Quote
Old 11-21-2007, 03:50 PM   #7
Peter Dell'Orto
Member Peter Dell'Orto is offline
 
Profile:
Join Date: Jun 2007
Location: Niigata-shi  Niigata-ken
Posts: 236
Re: Resting between Reps - when its considered a set vs. heavy singles?

Between deadlifts, I routinely let go of the bar and stand up. Every rep I re-check my foot position, descend to the bar and grip it and stand back up. I only consider the set over if I deliberately rest (i.e. I'm not setting up for the next rep, I'm waiting to recover). This usually means my maximum 5 rep rep sets take about 30 seconds or so. Since I'm rest 5 minutes between sets, a few seconds between reps is peanuts. 5 Singles to me would be taking a full rest (again, for me it's 5 minutes) between reps. The important thing to me is de-weighting the deadlift and ensuring a proper setup and good pull...not rushing to the next rep.

For things like the bench press, yeah, racking ends the set for me. Same with other exercises if I put the bar down. But for "dead weight" lifting putting the bar down is part of good technique for me.
  Reply With Quote
Old 11-22-2007, 04:26 AM   #8
Colm O'Reilly
Affiliate Colm O'Reilly is offline
 
Profile:
Join Date: Apr 2007
Location: Dublin  na
Posts: 113
Re: Resting between Reps - when its considered a set vs. heavy singles?

Quote:
Time between reps does not matter, unless it is extremely protracted, in which case the next rep will be s**t anyway. If all 5 reps are technically correct, the set is good. In our strength acquisition model used in SS:BBT, we are primarily concerned with getting all the reps of the set, not so much with how long it takes.
And that's the bottom line, because Rip said so!

Seriously Jeremy, thanks for the link. That's a great resource to have!!!

Thank you,
Colm
__________________
www.crossfit.ie
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Heavy Singles Versus 7 x 3 or 5 x 5 Scott Allen Hanson Workout of the Day 6 07-11-2007 08:58 AM
Why would my 4-5th set be easier than my 1-2nd set?? Howard Wilcox Exercises 7 11-16-2006 06:46 PM
5 set 5 reps Frank Menendez Fitness 13 06-04-2006 10:39 PM
How to increase later set reps Sean Guerrant Workout of the Day 3 02-20-2006 09:04 PM
Heavy Singles Steve Sawyer Exercises 6 04-07-2004 12:56 PM


All times are GMT -7. The time now is 12:46 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.