Author Topic: Hip thrusts instead of deadlifts during Starting Strength? (Read 29171 times)

Raptor · « **on:** August 04, 2012, 08:18:03 pm »

I was wondering if I should replace the deadlifts with hip thrusts as I'm doing "Starting Strength". They should serve better for my purposes especially as my deadlift form isn't good in the first place and since I'm trying to focus more on my glutes.

The question remains - if I do hip thrusts instead of deadlifts - what volume? For the deadlifts I had 1x5, for the hip thrusts... 3x5? 3x8?

LanceSTS · « **Reply #1 on:** August 04, 2012, 09:46:52 pm »

Quote from: Raptor on August 04, 2012, 08:18:03 pm

I was wondering if I should replace the deadlifts with hip thrusts as I'm doing "Starting Strength". They should serve better for my purposes especially as my deadlift form isn't good in the first place and since I'm trying to focus more on my glutes.

The question remains - if I do hip thrusts instead of deadlifts - what volume? For the deadlifts I had 1x5, for the hip thrusts... 3x5? 3x8?

How is one to become a "useful adult male", performing such a sorry excuse for an exercise as an air hump?

I would "posit" that such an individual is " incapable of rational thought", and " not entitled to an opinion on the matter at hand."

What you need to do is DTFP and GOMAD, Raptor, and do it UNTIL YOU CAN NOT SEE A SINGLE AbDOMINAL

MUSCLE IN YOUR STOMACH. Otherwise, you are what we consider here (people under 30% bf) as a pussy..

If you continue to do this "silly bullshit" known as a hip thrust, I would recommend actually reading the fucking

book, since after all, it was Rippetoe who invented strength training with barbells, not this heretic Contreras.

entropy · « **Reply #2 on:** August 05, 2012, 01:07:53 am »

Lance what about Pendlay Rows? Every single powerlifter and bodybuilder says they're essential, can Raptor do those too?

LanceSTS · « **Reply #3 on:** August 05, 2012, 02:05:19 am »

Quote from: entropy on August 05, 2012, 01:07:53 am

Lance what about barbell Rows? Every single powerlifter and bodybuilder says they're essential, can Raptor do those too?

Yes. Also, "appeal to authority".

edit: After further review of PP PG 4-59, I hope you all know I was kidding. There is no use for an exercise like a row, when one can do STRAIGHT LEG POWER CLEANS. STRAIGHT LEG POWER CLEANS WITH A FUCKING STRAIGHT LINE bAR PATH.

Raptor · « **Reply #4 on:** August 05, 2012, 07:32:59 am »

You're an odd little guy, aren't you?

Raptor · « **Reply #5 on:** August 05, 2012, 11:04:11 am »

However, what we are trying to do is take a more active role in the matter, and also keep it on a more positive note. This term "reverse hypertrophy" was first coined by elite strength coach Robert Emil, formerly of the USSR.

LanceSTS · « **Reply #6 on:** August 05, 2012, 11:07:49 am »

Quote from: Raptor on August 05, 2012, 11:04:11 am

However, what we are trying to do is take a more active role in the matter, and also keep it on a more positive note. This term "reverse hypertrophy" was first coined by elite strength coach Robert Emil, formerly of the USSR.

also, to answer your question, hip thrusts wont create nearly the recovery deficit that deadlifts will, so you can pretty much do what you want there with the programming.

Higher reps work well with them though, due to the low time under tension as the range of motion is so small. I dont think the 1 x 5 deadlifts that are in the original program are too much for your recovery though if you do them once a week.

entropy · « **Reply #7 on:** August 05, 2012, 11:09:02 am »

lol i just read past that bit, my fav so far

Quote

Quote
Yur lookin swole as hell bro

This is in no way a compliment to me, however you may have meant it, my goals are to get to a much, much, lower bodyweight, and I already have existing self esteem issues due to my current state of fat/bone/muscle mass.

edit another good one

Quote

Studies in Yemeni camel jumpers(many of which have verticals well above 40 inches) indicate that their best athletes engage in practices consistent with reverse hypertrophy.

hahah

Raptor · « **Reply #8 on:** August 05, 2012, 11:14:16 am »

Yeah well I know about the low TUT for the hip thrusts, that's why I will do them with a 3-5 second hold at the top (at the glute bridge so to speak). Then I can pretty much say a 3x8 should be good.

In the rest days I plan to work with chinups/pullups (3x5 with weight if needed, and it will be), core (planks and some ab wheel/machine crunches + hip flexor stuff) and calves. Shouldn't take too much out of me, right?

By the way - I did 85x5x3 today in the squat and it was pretty difficult. Did the first two sets with 2.5kg plates under the heels and the last set without them... I don't know what to say...

I mean, I could stay more erect with my torso with the plates under the heels and could use a narrower stance, but...

As for the cleans, would you go with KB swings instead if I can't catch in the powerclean properly (I catch with the elbows down, on the chest/holding the bar with the hands, definitely not on the shoulders (I'm so far away from doing that))?

As you can see, USSR Dr. Emil has a few issues going... this USA Rippetoe style of training is pretty weird.

Raptor · « **Reply #9 on:** August 05, 2012, 11:20:09 am »

By the way - you should talk to adarqui and revive that thread on t-nation for some fun, what do you say? Dr. Emil can come to the rescue.

Raptor · « **Reply #10 on:** August 05, 2012, 02:33:46 pm »

I also wonder what would happen with a similar thread on Rippetoe's forum.

LanceSTS · « **Reply #11 on:** August 05, 2012, 02:36:56 pm »

Quote from: entropy on August 05, 2012, 11:09:02 am

lol i just read past that bit, my fav so far

Quote
Quote
Yur lookin swole as hell bro

This is in no way a compliment to me, however you may have meant it, my goals are to get to a much, much, lower bodyweight, and I already have existing self esteem issues due to my current state of fat/bone/muscle mass.

edit another good one

Quote
Studies in Yemeni camel jumpers(many of which have verticals well above 40 inches) indicate that their best athletes engage in practices consistent with reverse hypertrophy.

hahah

lol thats how "reverse hypertrophy" started, figured youd get a kick out of that lol

LanceSTS · « **Reply #12 on:** August 05, 2012, 02:39:49 pm »

Quote from: Raptor on August 05, 2012, 11:14:16 am

Yeah well I know about the low TUT for the hip thrusts, that's why I will do them with a 3-5 second hold at the top (at the glute bridge so to speak). Then I can pretty much say a 3x8 should be good.

In the rest days I plan to work with chinups/pullups (3x5 with weight if needed, and it will be), core (planks and some ab wheel/machine crunches + hip flexor stuff) and calves. Shouldn't take too much out of me, right?

By the way - I did 85x5x3 today in the squat and it was pretty difficult. Did the first two sets with 2.5kg plates under the heels and the last set without them... I don't know what to say...

I mean, I could stay more erect with my torso with the plates under the heels and could use a narrower stance, but...

As for the cleans, would you go with KB swings instead if I can't catch in the powerclean properly (I catch with the elbows down, on the chest/holding the bar with the hands, definitely not on the shoulders (I'm so far away from doing that))?

As you can see, USSR Dr. Emil has a few issues going... this USA Rippetoe style of training is pretty weird.

I think youll do fine with that man. The issue with swings is you can only load them so far, and you cant accurately measure progress like you can with cleans or snatches. If you hate cleans and snatches and know you wont push them far, do the swings though.

also, nothing wrong with using the plates under the heels if it helps you.

LanceSTS · « **Reply #13 on:** August 05, 2012, 02:40:32 pm »

Quote from: Raptor on August 05, 2012, 02:33:46 pm

I also wonder what would happen with a similar thread on Rippetoe's forum.

search "incorporating the half squat into an athletic program"

Raptor · « **Reply #14 on:** August 05, 2012, 02:44:30 pm »

Well remember I can't do high bar squats due to knee pain (with my troublesome right knee) - and apparently, doing low bar squats with the heels on the plates "kinda" brings on some knee pain there as well...

It appears the more quad I use (the more the knee goes forward) the more knee pain occurs.

It's pretty weird because having the heels elevated should actually allow me to stay more erect and have my knees travel LESS forward than without the heels elevated.

I plan to get some weightlifting shoes in the near future and see what good they do.

And yeah, for the swings - it's hard to measure progress but the thing is - is that so important? It's not like I train for a swings competition or anything - what's important is the training effect of them. I'll just try to do them as fast as possible every time and that's that.

Adarq.org

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Author Topic: Hip thrusts instead of deadlifts during Starting Strength? (Read 29171 times)

Raptor

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