Deadlifts - quick question

[mrflibble]

20-30 seconds on the last rep maybe, but not for more than half the set.

That's too much, even for the last rep. That would be a set of X + a single.

Counting from when the first rep leaves the floor, I'd say the whole set of 5 should be well under a minute. Hands never leave the bar.

[Kenny Croxdale]

I'm finding it difficult to do my deadlifts one after each other, so there is a short break in between while I "recover". So it's ending up looking like 5 sets of 1 close together, rather than 1 set of 5.

Cluster Sets

Taking a short rest between reps is know as Cluster Sets or Rest/Pause. It has it's place in training.

Cluster Sets allow you to extent basically extend the number of repetitions in a set.

Rest periods are usually short, 10-30 seconds. Some individuals will take up to 60 seconds between sets.

Adenosine Triphosphate, ATP

ATP is the "gas" or short burst of energy with high intensity movements.

ATP is expended in 30 seconds or less. Most of it is burned in around 10 seconds.

Rest Between Repetitions

Approximately, 50% of your ATP is restored to the muscles in 30 seconds. Thus, rest periods of 30 seconds between sets allow you to increase force production, power and/or strength.

Even a 10 second rest between repetitions will allow you to push/pull more weight.

Should I add weight next time, or should I stay at the same weight and try to do it correctly (i.e. a set of 5, rather than 5 sets of 1)?

Either

You can add weight or continue to perform Cluster Sets.

While each one will increase strength levels, each elicits a bit of a different training effect.

Think of one being vanilla ice cream and the other chocolate. Both are ice cream with a different taste.

Kenny Croxdale

[Bazza20]

Just do touch and go, confusion solved.

[hrat]

Just do touch and go, confusion solved.

Are you joking? Because the book is quite clear that the DEADlift is from a DEAD stop.

[Root]

Vale, it's always best to completely ignore Kenny, and I think Bazza is joking.

If you want to do the program, do the entire set of five without taking your hands off the bar, and as a general rule, try to keep the time between reps down to a few deep breaths. Go down to a weight you can do that with, and work up from there.

[Callador]

Vale, it's always best to completely ignore Kenny, and I think Bazza is joking.

If you want to do the program, do the entire set of five without taking your hands off the bar, and as a general rule, try to keep the time between reps down to a few deep breaths. Go down to a weight you can do that with, and work up from there.

What's wrong with the cluster reps? It may not be SS way to do it, but I think someone could continue to progress training like that. I also think someone could do fine with longer breaks between reps. Is it really a set of 5? Does it really matter? As long as the weight is going up, I think he could continue to progress with out taking a deload to 55kg. I would do that first, get as strong as I could, and then look to deload a little and do a "community accepted" set of 5.

If the TS wants to stick with the program 100%, then he would probably have to back off on the weight a little and try to get the reps closer together. But if he likes what he is doing, and making gains (important part), then I would keep doing it.

[yorick]

What's wrong with the cluster reps? It may not be SS way to do it, but I think someone could continue to progress training like that. I also think someone could do fine with longer breaks between reps. Is it really a set of 5? Does it really matter? As long as the weight is going up, I think he could continue to progress with out taking a deload to 55kg. I would do that first, get as strong as I could, and then look to deload a little and do a "community accepted" set of 5.

If the TS wants to stick with the program 100%, then he would probably have to back off on the weight a little and try to get the reps closer together. But if he likes what he is doing, and making gains (important part), then I would keep doing it.

Pretty much spot-on. The only caveat being that spacing the reps to go heavier doesn't detrimentally affect the other lifts in the program. Unless the deadlift is of greater importance in the program.

[hrat]

Vale is a beginner, is not a youngin, and has progressed quite far quite fast. She'll be better off resetting, because a weight heavy enough to turn into 5 singles is a serious challenge to recovery.

Kenny's advice isn't bad per se, but it isn't the right way to go in this situation. Root has good advice.

ETA: forgot, IIRC she's also trying to lose a little weight.

[Root]

OP is a woman, and definitely a beginner. Still trying to DTFP, and that's what I was trying to help her with.

And I have no idea what our buddy kenny wrote. Maybe cluster reps are fine, whatever that is. But OP has plenty of potential to progress with plain ol' sets of 5, she just needs to figure out how to do that.

[Callador]

Pretty much spot-on. The only caveat being that spacing the reps to go heavier doesn't detrimentally affect the other lifts in the program. Unless the deadlift is of greater importance in the program.

I agree. There is always a point here you have to call it quits and go for a deload instead. I have always been one to push it for a few more weeks though. If I am starting to tank on 5's, I will keep it going by doing 3's. I will often take this down to a couple of singles too, depending on the lift.

If she wants to stick with the program, then she may have to deload a little and get the reps closer together. There is nothing wrong with that, and it is pretty much the textbook response. I just like offering other ideas too. Trying new stuff can be fun! :-)