starting strength gym
Results 1 to 9 of 9

Thread: Continue with 1X3 DL on ID or reset for more volume?

  1. #1
    Join Date
    Jul 2011
    Posts
    106

    Default Continue with 1X3 DL on ID or reset for more volume?

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Training Log includes my details.

    When Deadlift started to stall out for 5 reps on Intensity Day, I switched to 1X3. After consulting texts, posts, stone tablets, etc., that appears to have been a mistake and I should have gone to 2X3 to keep the volume comparable. Should I continue to run 1X3 (I'm oh-so-close to a 405 pull), or would a reset be more profitable, and if so, what should I reset to?

    Video below of last 1X3 (ties previous PR) starts about 00:17. Had to reset after 2nd rep because the bar was shifting into different divots on the platform:


    I appreciate any advice.

  2. #2
    Join Date
    Feb 2009
    Location
    Atlanta area
    Posts
    4,909

    Default

    Your training log does not contain enough detail. Please update your post with *pertinent* information - don't be windy. What day are you doing DLs on. How often. What are your other lifts currently. What weight did 5's stall out at. How long have you been doing a single set of 3's.

    Please note you're not going to get a form check out of this if A) you can't post a video without copyrighted stuff in in (even if it's a killer song) and we can't see the video (*which we can't*) and B) you're not a verified user.

    You are correct that it was a mistake: and either way you go, there's going to be a payment for that. Either now in the form of a reset, or very soon when a single set of 3's stops driving progress. And we don't know when that will be. Not knowing any other info, I'd go with the known, and back off 15#, and re-establish with more volume, since that will drive progress longer.

  3. #3
    Join Date
    Jul 2011
    Posts
    106

    Default

    Apologies. Didn't realize it would block you from seeing the video. Wasn't looking for form check, just wanted you to see how slow/fast the set was in case that was helpful.

    It won't let me edit the previous post, so I will address here.

    Updated the intro to my training log.

    Specific to DL:
    My best set of 1X5 is 365

    Current DL Programming:
    Monday - 2X5 @ 80% of previous ID
    Wednesday - BW Chins X more total reps than last week
    Friday - 1X3 @ last week +5 lbs.

    Please, let me know if your above recommendation stands, or if you advise something different/additional. Hopefully, I've given you what you asked for. No matter what, I appreciate your time.

  4. #4
    Join Date
    Jul 2011
    Posts
    106

    Default

    Sorry! Forgot to address one thing: I've been doing single sets of 3's for about 4 weeks. At the end of my last LP run, I stalled out at 370X4.

  5. #5
    Join Date
    Feb 2009
    Location
    Atlanta area
    Posts
    4,909

    Default

    So no, haven't really changed my opinion. However, woulda - coulda - shoulda, perhaps DL'in every other session heavy would have been the way to go (listen to Barbell Logic Podcast 17). But yeah, should have been 2 sets of three. Problem with trying to jump to 2 sets now is that Friday volume is going to go up precipitously. There would need to be a concomitant reduction in weight. With programming, conservative is usually* better.

    *I'm an engineer, I'm almost incapable of using a definitive statement.

  6. #6
    Join Date
    Jul 2011
    Posts
    106

    Default

    Appreciate the response. I'll just go ahead with the 15# reduction now. I'll go back and listen to that episode of the podcast again. Thanks for the assist.

  7. #7
    Join Date
    Sep 2016
    Location
    Alexandria, VA
    Posts
    297

    Default

    Steve,
    As a hypothetical exercise in programming, would it make sense to try to keep driving progress on the triple by adding, say, a back-off set of five to the end? Even if it perhaps is not the best approach to drive long-term progress, there might be something to be said for its helping to drive enough short-term progress for a 405 triple, which would certainly be a cool milestone.

  8. #8
    Join Date
    Feb 2009
    Location
    Atlanta area
    Posts
    4,909

    Default

    Maybe. But it’s going to depend on the ability of the lifer to recover from a stress (added volume) that he has not been training for. Since volume is a factor of both number of repetitions and weight (i.e., tonnage), and the lifter in question hasn’t been getting much of that, to add in tonnage now could be detrimental.

  9. #9
    Join Date
    Jul 2011
    Posts
    106

    Default

    starting strength coach development program
    Quote Originally Posted by Charles Jenkins View Post
    Steve,
    As a hypothetical exercise in programming, would it make sense to try to keep driving progress on the triple by adding, say, a back-off set of five to the end? Even if it perhaps is not the best approach to drive long-term progress, there might be something to be said for its helping to drive enough short-term progress for a 405 triple, which would certainly be a cool milestone.
    Appreciate the thought, Charles. I actually did back-off sets of 3 when I was using various back-alley hacks to try and run out the LP this last time through. The back-offs seemed to work okay. When I switched over to OMTM, I wanted to try to go chalk with it as much as possible from the start so that I'd have better sight-lines as to what is working and what isn't. I went ahead and did the recommended reset last week. It actually didn't go very well, but I'm going to take a run at the same weight again this week.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •