Back Extensions

Discussion in 'Strength & Conditioning Discussion' started by RukshawM4st3r, Jan 8, 2013.

  1. RukshawM4st3r

    RukshawM4st3r Black Belt

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    I'm doing back extensions as per Starting Strength. Right now just 10xbwx3. Should I be adding weight to these sets? How do you do that safely...?
     
  2. Tosa

    Tosa Red Belt

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    There are no back extensions in starting strength.
     
  3. casperthegst

    casperthegst Blue Belt

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    hes talking about the practical programming recommendation where you alternate deadlifts power cleans and back extensions? I really dont have an good answer i would just try to add a little weight where you can or reps.
     
  4. casperthegst

    casperthegst Blue Belt

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    they are really in there to give you a break from pulling every other time
     
  5. Tosa

    Tosa Red Belt

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    Well if it says "bw" that means you don't add weight. But 3x10 back extensions with no added weight seems silly.

    I'd either add total bodyweight reps, until you reached around 100, or add weight. If you're using a 45 degree back extension, you can easily hold a barbell to add as much weight as you like. Otherwise you have to settle for a DB held across the chest.

    But I don't like the idea of swapping out deadlifts for back extensions, even part of the time, barring deload, or backing off DLs to focus more on other lifts that tax the PC. If you're finding it difficult to deadlift every other workout, I'd suggest (A) have your technique checked, and (B) Do lighter deadlifts and high rep back extensions every other time you deadlift.
     
  6. RukshawM4st3r

    RukshawM4st3r Black Belt

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    Tosa, I don't like leaving them out either but that's what the program calls for. here's what it looks like for a two week Run

    Monday
    Squat
    Press
    Deadlift

    Wednesday
    Squat
    Bench
    Back ext

    Friday
    Squat
    Press
    Power Clean

    ***Week 2

    Monday
    Squat
    Bench
    Back ext

    Wednesday
    Squat
    Press
    Deadlift

    Friday
    Squat
    Bench
    Back Ext
     
  7. Tosa

    Tosa Red Belt

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    I don't like the look of that SS variation. Can you pick another one?
     
  8. casperthegst

    casperthegst Blue Belt

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    this is for a more advanced novice it starts out deadlifting every workout then you move to alternating deadlifts and power cleans when that wears off you insert back extensions....personally i dont do back extensions i subbed pendlay rows in you get some lower back work with them
     
  9. LitteringAnd

    LitteringAnd Purple Belt

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    Doing power cleans once every two weeks seems odd.
     
  10. casperthegst

    casperthegst Blue Belt

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    yea im not sure about that either I am experimenting.... personally i am just alternating every every 4 days looks like......

    sun dead
    mon
    tues
    wed
    thurs clean
    fri
    sat

    sun
    mon dead
    tues
    wed
    thur
    fri clean
    sat
     
  11. RukshawM4st3r

    RukshawM4st3r Black Belt

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    I think I'm just going to alternate powercleans/dealifts every other workout.
     
  12. Tosa

    Tosa Red Belt

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    I understand it's for the advanced novice, but I still don't like it.
     
  13. RukshawM4st3r

    RukshawM4st3r Black Belt

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    Yea, I think I'd benefit more from the increased frequency right now. I'm not at the point where once per week is enough.
     
  14. Tosa

    Tosa Red Belt

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    It's a misconception that as you advance, you necessarily train lifts less often. You can train lifts even more often as you advance. It's just that some of those sessions will be more moderate, some will be fairly easy, and some will be heavy or maximal.

    With an advanced Sheiko routine, for example, you might perform some variation of deadlift two or three times a week, and twice on some of those days.
     
  15. casperthegst

    casperthegst Blue Belt

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    Have you considered writing a book of your own Tosa like Keo?....i'd buy it
     
  16. Tosa

    Tosa Red Belt

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    I don't have Keo's resume, and I can't think of anything especially unique I'd have to say, that's sufficiently developed in my mind, to write a books worth about. At this point the best I could offer would be an attempt at meta-analysis of other works, and methods.
     
  17. casperthegst

    casperthegst Blue Belt

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    Im sure you could generate enough interest in doing that. This is probably a selfish request though.
     

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