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nitecrawler · Joined: 05 Mar 2007 Posts: 126 Location: India

hi all,

I was just wondering how effective would be crossfit style lifting ie reps to be 25-15-9 for an exercise like deadlift which tends to work best when done in single rep with Max loads. I know that crossfit style is basically for conditioning and but still was wondering its effectiveness.

also I am not saying lift everytime using this style but just once in a while.

swanso5 · Posted: Wed Jul 11, 2007 8:22 am Post subject:

there's no probalem with but you want to make sure that your deadlifting technique is perfect and i'm talking ankle mobility, hip mobility back stability etc because you'll tire rather quickly and the focus will quickly shift to your low back increasing injury risk...there's no bad exercises or training styles just bad exercises and training styles done badly

nitecrawler · Joined: 05 Mar 2007 Posts: 126 Location: India

Thanks for the clarification swanso. what my main concern was that doing such high number of reps I will need to reduce the weights considerably will this be OK for a movement like deadlift which are tend to be associated with heavy loads.

If i use this thing for some other movement like lets say power clean then it shouldnt be much of concern as i am not using much weight with these.

swanso5 · Posted: Wed Jul 11, 2007 8:25 pm Post subject:

wt will be less obviuosly because of higher reps but you still want to use the heaviest wt you can so if doing 25 - 15 - 9 than you shouldn't be able to get 26 reps on the first set...try it and see...cleans would probably be harder i would say as hey are probably the hardest move to perfect and once your speed slows which it will be rep 10 you'll be in trouble

nitecrawler · Joined: 05 Mar 2007 Posts: 126 Location: India

you are right swanso, even with light weight on clean it becomes difficult to generate enough acceleration which leads to a bad form.

I tried deadlifting yesterday with 135 lbs. weight was not a problem but my grip started giving out at about 15th - 16th rep and had to re grip the bar to complete the next 5. though I feel my form was OK.

I was using overhand grip on both hands, If use alternating grip I can definitely use more weight. i will try 157.5 lbs next time. an if I am able to go through 1st set then rest wouldnt be a problem.