Another female deadlift programming question: Clarification on sets across

[Geoff Bischoff]

From PPST3: "Women typically can do sets across for deadlifts as well, for the neuromuscular reasons already discussed." (Kindle Location 6347)

From BBP: "3-rep sets across for a female might be 95% of 1RM strength." (Kindle Location 7957)

Also in PPST3, Table 9-1 (Relative Intensity chart for Women) shows that a "heavy" effort of 15 reps would be at 60%.

The (very nearly but not quite Master) female in my life is on LP right now and she just pulled 180 for two triples. If 180=0.95x1RM, then 1RM = roughly 190. 190x0.6=115.

The question: What is the training value in exposing her to the additional volume/tonnage stress of 115x5x3 versus just continuing at her two-triple pace?

Alternatively: Is there training value in using the lower-load sets across as a "light pulling day" in lieu of the PCs she has neither the aptitude nor desire to implement?

[Robert Santana]

From PPST3:

The question: What is the training value in exposing her to the additional volume/tonnage stress of 115x5x3 versus just continuing at her two-triple pace?

Is she missing reps? If she isn't there is none.

From PPST3:

Alternatively: Is there training value in using the lower-load sets across as a "light pulling day" in lieu of the PCs she has neither the aptitude nor desire to implement?

What have you been replacing the PCs with thus far? That will determine the answer.

[Geoff Bischoff]

Hey coach; thanks for the reply.

1) She's not missing reps yet. In fact, after having to break 180 into two triples, she came back to 185 on Friday and did a strong fahve at 185 (bit of lockout grind on rep 5 but strong).

2) So far: She's deadlifting every session. No light-pull day at all. This week is week 5 for her, so: 4 weeks complete, 2 sessions/wk, means: 8 sessions consecutive of deadlifts, with bumps of not less than 5lbs. Each time she shows up, her last warmup single is speedy (1 to 1.5 seconds), her first three pulls at working-weight are nominal (2 to 2.5 seconds). Her set at 185 started the same, with about a 4 second pull for rep 4 and a 4.5-5 second pull for rep 5.

[Robert Santana]

She is still making PRrs every workout so 1RM is constantly changing. You could add a light day pull or have her do pulldowns/chin ups.

[Geoff Bischoff]

True on all counts. For light pulls I will likely use lighter deadlifts to cement movement pattern. We'll see what 190 looks like for her today; she may have another week or more of strict linear progression on DL.

Thanks coach. You were looking fit and healthy last weekend by the way, and the new location is much better suited to SS work. Blessings!

[Robert Santana]

Thanks for the kind words. Come again and train sometime. I'm glad you liked it!

Keep us posted on her progress. 200 for reps is probably coming.