Found: The Original Green Ghost Volume Deadlift Routine

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The Venerable Bogatir X
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Found: The Original Green Ghost Volume Deadlift Routine

Post by The Venerable Bogatir X » Sat Mar 26, 2011 11:46 pm

I stumbled across it verbatim, with some notes in an old, Franklin-Covey Organizer. This routine is for conditioning using the deadlift. I really liked it in the past.

Volume DL Routine

Percentages of 1RM: no less than 50%, no more than 65%

Reps per set: 3-5

Sets per workout: 10-20

Rest: no less than one minute, not more than two minutes

Frequency: every third day, i.e. Mon/Thu/Sun/Wed/Sat

Mix n' Match sets/reps/percentages as needed

*Every third or fifth workout, DL for 3-5 sets of 10-12 reps with tolerable percentages

Perform for 3-5 weeks

Abs 3-5 days per week

*Other moves are ok as long as they don't comprimise the DL. Presses are good on off days.

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rjudo
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Re: Found: The Original Green Ghost Volume Deadlift Routine

Post by rjudo » Mon Mar 28, 2011 1:29 am

Thanks for this, always liked Eddies approach to things.
food is medicine. that's why i'm drinking dr. pepper.

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Sangoma
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Re: Found: The Original Green Ghost Volume Deadlift Routine

Post by Sangoma » Sun May 15, 2011 1:54 am

A while ago I asked on TF if Smolov routine could be applied to DL. The reply was that high volume for DL is not good. So what's the deal? Just curious.
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The Venerable Bogatir X
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Re: Found: The Original Green Ghost Volume Deadlift Routine

Post by The Venerable Bogatir X » Sun May 15, 2011 6:49 pm

Ubersus wrote:A while ago I asked on TF if Smolov routine could be applied to DL. The reply was that high volume for DL is not good. So what's the deal? Just curious.
The percentages of 1RM on this routine are on the low to very low side. Also, it is important to note that this is not a strength building routine, but a conditioning routine. I have not read the thread you're referring to, but suspect the anti-volume sentiment is geared toward a strength building focus and I would agree that's not a good idea, in general. For example, I did the RSR for deadlift and it was not a good idea at all. With that said, GGVDLR would work well as a 4-5 week prep routine for a SQ or DL strength building cycle, IMO. IME, it is very good stuff for your wind, grip and attitude. You will also get some swole on, so GS'ers beware.

EDIT: for us Average Joe's, the 531 'money set' in deadlift is fine, too. Speaking for myself, Pavel and 'the party' had me pretty paranoid about more than 5 reps on the DL, but the 531 money set is good juju and I know I've hit around 20 reps on DL for that set.

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Re: Found: The Original Green Ghost Volume Deadlift Routine

Post by Sangoma » Tue May 17, 2011 3:27 am

Makes sense. Thanks for clarification.
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