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

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Old 02-12-2007, 09:54 PM   #1
Bobby A. Smith
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Which is better for building over all strength: high pulling 45lbs 50x or dead-lifting 275lbs. 10x?
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Old 02-13-2007, 02:58 AM   #2
Blair Robert Lowe
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For strength, DL 275x10 I suppose. Either way, the DL 275x10 > 45 x 50 high pull in work done.
High pulling 45x50 is more skill training unless you're going blitzkrieg.

It could just be a typo but the 10x is after a period. Do you mean High Pull 45lbsx50reps for 10 sets or 1 rep DL sets 10x? Or do you mean 45x50 vs 275x10.
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Old 02-13-2007, 04:35 AM   #3
Mike ODonnell
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Neither...true strength is optimized in the rep range of 1-5....10 is hyperytrophy with some strength...50 is just endurance based.
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Old 02-13-2007, 08:22 AM   #4
Bobby A. Smith
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I should have said 45lbs/50x of Upright Rows... My mistake.
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Old 02-13-2007, 12:41 PM   #5
Garry Berryhill
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Is this some sort of trick question? Unless you're training for the "Flailing With an Empty Bar" world championships, stick to pulling.

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Old 02-13-2007, 02:16 PM   #6
Bobby A. Smith
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I don't know if you understand but a sub for rowing is the 45lb. movement from shin to chin. And if you do the math more weight is moved in the upright row at 50x than the DL at 10x.
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Old 02-13-2007, 02:36 PM   #7
Andy Shirley
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Just a few things to add.

50x45=2250
275x10=2750

If you're taking into account the increased distance moved in SDHP and making this a work equation, then maybe the SDHP's move more foot/pounds. But I'm gonna think I can do 275x10 a lot faster than a set of 50 SDHPs.

I vote for the deadlifts. For best overall strength I would vote for clean and jerk.
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Old 02-13-2007, 03:09 PM   #8
Bobby A. Smith
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! Another error. I have no hits at bat today.

To make a point. It seems that high-pulls have drastically made me stronger to my surprise. It has also aided my pull-ups and transfer well to my sport.

I noticed this while wrestling. My training partners were really easy to scoop and throw to the mat.

I thought back to what had changed and I must say that the Upright Rows are the culprit, even with 40-45lbs @ 50-100x.



(Message edited by bobbyasmith on February 13, 2007)
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Old 02-13-2007, 05:39 PM   #9
Mike ODonnell
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If I bench press a pencil 10000x all day long is that better than doing sets of 225lbs? Am I going to be able to lift 300lbs next time? No....

Again...strength is trained maximally in the 3-5 rep range...aka heavy. Many more people way smarter than me have done enough testing over the decades to know this as a fact.

Throwing someone I would guess is more power than strength. High pulls may be making you more explosive and there for increasing your fast twitch movements....but it will not transfer over smoothly to lifting say 400lbs.

Hence why most athletes periodize for strength gains and then move into more explosive movements for maximum power output.

I'll put my money on the guy DL sets of 400 over the guy throwing around an empty bar any day of the week.
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Old 02-13-2007, 06:39 PM   #10
Bobby A. Smith
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Well what about Randy Couture's Workout, in which he lifts 135lbs for reps of 8, then whoop guys' weighing 220lbs. for multiple rounds.

Would you still put your dollars on the DL guy @ 400lbs?
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