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Deadlifts: 5x5 or 10x1?

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CHTHONIC
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2004/03/14 10:47:15 (permalink)
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Deadlifts: 5x5 or 10x1?

I am currently following a 5x5 routine. After i'm finished my current 12 week routine i will be switching Power Cleans for Deadlifts, but no sure whether to 5x5 them or do 10 sets of 1 rep. I currently do SLDL's on leg day and 5x5 them. Anyways any input would be nice,

Thanks, Alex
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    genetic disaster
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/14 17:45:23 (permalink)
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    you training for a power lifting meet? i would stick with the 5x5's if you are notcompeting, and if you are competing i would be doing 3's and 2's...
    #2
    PikeKing
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/14 18:01:29 (permalink)
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    if changing to power cleans I would do 5x3 or 10x1
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    Scourge_of_God
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/15 02:21:38 (permalink)
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    10x1 and pile on the plates for me...
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    Robert
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/15 10:00:41 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    10x1 and pile on the plates for me...




    ditto.
    rob
    #5
    CHTHONIC
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/15 14:35:54 (permalink)
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    Cheers guys,

    I'm training (not to compete) but for the strength side of things for rugby.

    Alex
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    T-Bone123
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/15 17:03:23 (permalink)
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    Swutching from 5x5 to 10x1 without some form of transition would be a mistake IMO.
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    blacklab
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/17 19:33:28 (permalink)
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    forgive my ignorance here, but i have a couple of questions on 10x1. are you working with the same weight or steadily adding each set? also, why are deads the only exercise that utilizes 10x1? i've never seen anyone use this for bench or squat.
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    Scourge_of_God
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/17 22:22:58 (permalink)
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    quote:
    Originally posted by T-Bone123

    Swutching from 5x5 to 10x1 without some form of transition would be a mistake IMO.


    Why's that? Unless you were relatively inexperienced on the d'lift i.e. crappy technique and/or muscular weakness, I can't think it would do anything except yield some good progress.
    quote:
    Originally posted by blacklab

    forgive my ignorance here, but i have a couple of questions on 10x1. are you working with the same weight or steadily adding each set? also, why are deads the only exercise that utilizes 10x1? i've never seen anyone use this for bench or squat.


    You can do it either way. Generally I find it best to start comparitively light (but still quite heavy) and go up to make sure your technique is AOK and that you're warmed up for that kinda weight. Once you reach a heavy weight you are comfortable with, you can do the rest of your singles on that weight or work your back down slowly if you prefer.

    The reason for using singles on the d'lift is that it is remarkably difficult to keep a decent form on it for repped sets. Normally your last rep will look nothing like your first rep. In truth, there aren't many reasons I would recommend doing repped-sets on the d'lift to anyone. Box d'lifts are one of them. SLDLs might be another of them, although I don't bother with them.

    Also, from a personal point of view, I think deadlifts are an inferior strength exercise to squats, so I d'lift quite rarely. Therefore, if and when I do, I want to go HEAVY.
    #9
    blacklab
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/17 23:02:44 (permalink)
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    scourge, thanks for the pointers. one more question: is there a specific reason for 10 sets instead of, say, 5? i'm assuming we're talking about warm-ups and work sets, but i want to make sure.
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    CHTHONIC
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/17 23:08:37 (permalink)
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    Thanks for that post Scourge, some decent points made there.
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    Scourge_of_God
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/17 23:21:02 (permalink)
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    quote:
    Originally posted by blacklab

    scourge, thanks for the pointers. one more question: is there a specific reason for 10 sets instead of, say, 5? i'm assuming we're talking about warm-ups and work sets, but i want to make sure.


    Well... I can't think there is any particular reason for using 10 sets and you could theoretically do 10 working sets if you wanted, although I wouldn't recommend it. Personally, I warm up then do 3 progressive singles (or 4 if I miscalculated and got my third one too easy), preferably to failure -1, although this can be quite hard to judge sometimes.
    #12
    T-Bone123
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/18 08:09:18 (permalink)
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    quote:
    Originally posted by Scourge_of_God

    quote:
    Originally posted by T-Bone123

    Swutching from 5x5 to 10x1 without some form of transition would be a mistake IMO.


    Why's that? Unless you were relatively inexperienced on the d'lift i.e. crappy technique and/or muscular weakness, I can't think it would do anything except yield some good progress.
    [quote/]



    I was under the impression that before doing heavy singles you first needed to build up your tendon and ligament strength. For this reason Brook Kubik recommends doing a 5/4/3/2/1 system rather than jumping straight into heavy singles.

    #13
    gazdai
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/18 12:08:49 (permalink)
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    That sounds sensible...
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    Scourge_of_God
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/18 12:18:20 (permalink)
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    quote:
    Originally posted by T-Bone123

    I was under the impression that before doing heavy singles you first needed to build up your tendon and ligament strength. For this reason Brook Kubik recommends doing a 5/4/3/2/1 system rather than jumping straight into heavy singles.


    Mmmmm... In truth, I think most people would be fine with jump. I know I was back in the day. However, if you think you might be having problems with weak tendons/ligaments, it's probably better to be safe than sorry.
    #15
    Robert
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/18 13:09:53 (permalink)
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    i think that changing from 5x5-10x1 would be easier if done via doulbes or triples for a few weeks. but frankly i don't think it matters that much.
    rob
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    CHTHONIC
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    RE: Deadlifts: 5x5 or 10x1? 2004/03/18 20:31:11 (permalink)
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    I was thinking of doing 2 break-in weeks, one at 5 repping (not to exhaustion though), then a week of 3 repping, before 1RMing.

    Alex.
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