The Dead Simple Program

Discussion in 'Barbell' started by SuperGirevik, Jul 17, 2019.

  1. SuperGirevik

    SuperGirevik More than 300 posts

    I ran into Pavel's deadlift singles routine recently and I'm currently on Simple & Sinister. S&S relies on a daily dose of kettlebell swings and get-ups while the deadlift singles program involves almost daily deadlifts (5x per week). Trying to do both seems like over-training (at least for me). So I was thinking that since the barbell deadlift and kettlebell swing share similarities in their movement (except one is a grind and the other a ballistic), it dawned on me the possibility of substituting the swing for the deadlift.

    This program might exist but either way, I call it the Dead Simple Program :) It takes my favorite exercises from Power to the People (the deadlift) and Simple & Sinister (turkish get-up).

    What do you guys think?
     
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  2. Tirofijo

    Tirofijo More than 500 posts

    How far away from the Simple standards are you? My first thought is to reach Simple before modifying anything.


    ———

    Having said that - I had success with Daily Dose Deadlifts and ROP. DDD seems to be lower intensity that the program you linked to, so might be more compatible with S&S.
     
  3. SuperGirevik

    SuperGirevik More than 300 posts

    @Tirofijo I reached the Simple standards last year but after a minor wrist injury, I had to take some time off. My OA swing is not where it used to be but here is where I'm at:

    OA Swing: 24kg/32kg
    2H Swing: 32kg/40kg
    TGU: 1 @ 32kg, 4 @ 40kg
    Deadlift: 405lb 1RM
     
    Last edited: Jul 17, 2019
  4. Tirofijo

    Tirofijo More than 500 posts

    Not knowing your bodyweight, but it looks like your deadlift is not your weak point. Just something to think about.
     
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  5. SuperGirevik

    SuperGirevik More than 300 posts

    I personally enjoy the DL quite a bit and is the prime reason for doing it.

    I currently weigh 220lbs. My goal was to reach 450-500lbs. But you make a good point of perhaps attacking my weak points instead.

    I think because I secretly dislike the OA swing (not sure why but I don't look forward to them), I was trying to substitute it.
     
    Last edited: Jul 17, 2019
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  6. Bauer

    Bauer More than 500 posts

    That looks like a neat program! Saved it for later.
     
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  7. SuperGirevik

    SuperGirevik More than 300 posts

    @Bauer Thanks! I guess the best way to find out if it works is to try it out myself. So I'm going to give it a go. Started this past Monday (y)
     
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  8. LightningFast

    LightningFast Double-Digit Post Count

    May I ask you, how did you injure the wrist?
     
  9. SuperGirevik

    SuperGirevik More than 300 posts

    @LightningFast I believe it was from overdoing goblet squats with a heavier kettlebell and trying to do curls at the bottom. This lead to De Quervain’s syndrome on my left wrist.

    Plus I use competition kettlebells, which aren’t ideal for goblet squats (at least when grabbing from the horns).
     
    Last edited: Jul 19, 2019
  10. SuperGirevik

    SuperGirevik More than 300 posts

    Another, perhaps more manageable option, would be do the deadlifts as prescribed by Power to the People. I'm doing the singles program because I want to test it out and perhaps increase my deadlift but I'm not sure I could or should continue to repeat that program continuously.
     
    Last edited: Jul 19, 2019
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  11. SethRen

    SethRen Still New to StrongFirst Forum

    I wonder if something like this would work well with bench?
     
  12. Bauer

    Bauer More than 500 posts

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  13. Steve Freides

    Steve Freides Dir. of Community Engagement Senior Instructor

    This:

    Deadlift program review

    contains a link to a spreadsheet I made to help with the math on this DL singles program. You input your 1RM and to what increment you want the weights rounded, and it does the rest, giving you weights for weeks 1, 2, 3, 5 and 6.

    -S-
     
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  14. SethRen

    SethRen Still New to StrongFirst Forum

    Thanks for sharing Steve
     
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  15. SuperGirevik

    SuperGirevik More than 300 posts

    @Steve Freides Thanks for the link and spreadsheet. It's only been a week but so far I'm enjoying it. I really like how dead lifts make me feel. While recently I've been seeing negative comments about the dead lift but I question how much of the issues presented are related to the lifter and the not the lift itself.
     
  16. Kozushi

    Kozushi More than 2500 posts

    I've done things like this pairing for similar reasons to you. As long as you feel you can handle it at whatever the weights are you're using in my limited experience (3.5 years) lifting weights seriously, it makes sense to me.

    What I think I remember someone explaining to me on these forums was that the deadlift already takes care of a lot of what you are doing with the getups anyways - your legs in particular - so just doing a decent amount of overhead presses whether they be side presses or military presses is a simpler solution to getting the "push" in to complement the full body "pull".

    Personally I see a lot of utility in the TGU being a wrestler.

    I'd love it if you kept us updated on your experience with these two moves.
     
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  17. SuperGirevik

    SuperGirevik More than 300 posts

    @Kozushi Interesting, I never saw much similarity between the TGU and deadlift before. I'll definitely keep that in mind.

    As for progress, I'm starting to do all my get-ups with the 40kg bell, which is the heaviest bell I own, so I don't see much progress outside of reduced rest times (until I can afford the 48kg). Perhaps I'll switch to single kettlebell presses when I reach a point that I feel I'm owning the 40kg TGU.

    My current 1RM deadlift was 405lbs (tested about a month ago). I'm currently on my 2nd week of the DL singles program, so I should have some results by the end of August (y)
     
    Last edited: Jul 22, 2019
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  18. Kozushi

    Kozushi More than 2500 posts

    I'm not saying one ought to switch to presses from TGUs. The TGU is a more involved, compound movement that I believe is a healthier move. I think what others were telling me was that they'd be concerned the TGU would be kind of too hard to pair with the deadlift. If you're doing both with success I'd vote to stick with this pairing.

    You seem to be at a similar place to me. I deadlift at between 340 and 370lbs, when I do it these days (focussing more on bodyweight stuff for the time being - kind of an experiment) and my TGUs are at 40kg. At 48 they're a bit too shaky to be worth it. The 40 does the trick as far as getting stronger goes. If I get to the point where I need next to no rest between getups, then I'll get more eager about moving up to the 48.
     
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  19. SuperGirevik

    SuperGirevik More than 300 posts

    @Kozushi Have you tested/timed yourself in the TGU with the 40kg? In other words, can you meet the 10min standard? Right now, I'm doing 10 TGUs with the 40kg while taking roughly a 1min rest when switching arms and 3min for the next "main" set.
     
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  20. Kozushi

    Kozushi More than 2500 posts

    It's around 15 minutes for the TGUs. I actually try to do them as slowly as possible, as it is a "time under tension" exercise.
    I have never done the swings with the 32 in 5 minutes. I've done them in 7 minutes but never 5. I also never took risks trying to do them all in just 5 minutes. I'm afraid I'll let the thing fly out of my hand by accident and cause damage to our house. I always push myself a bit in S&S but never to the point of overdoing it. I leave overdoing it for judo.
     
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