Powerbuilding III Block I Supplemental Deadlift Selection

Training Q&A [Moderated]
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Hi,

I just finished my first run of the Powerbuilding III template with really good results adding 25-50 lb to my main lifts. I am about to run it again and was wondering if I should change my supplemental deadlift in Block I.

I believe the originally programmed exercise was mid-shin rack/block pull (I did wagon wheel deadlifts because I have the equipment available and I was worried about damaging my bar with rack pulls). I assumed the intention for this block was to do an overload movement which is why I stuck with the wagon wheel deadlift. They are just really fatiguing at sets of 8, still manageable, but definitely more than the squats at the beginning of the workout.

Anyways, my question is would it be more optimal to do a variation with a lower absolute load for the same intensity (e.g. stiff-leg deadlift) or should I stick with the wagon wheel deadlift and get the benefit of greater overall tonnage?

Thanks,
Zack

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Great question, Zack.

My view is that the more similar the exercise is to the competition lift, the more it is likely to work for strength. I think the less similar the exercise is, the more opportunity there is for additional hypertrophy. There’s going to be a lot of inter-individual differences in how folks respond.

In this example, I’d expect mid shin block pulls to work better for deadlift strength and SLDL to work better for hypertrophy. In a powerbuilding setup, it’s dealer’s choice with what you prefer.

1 Like
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Thanks that makes a lot of sense. I’ll probably not change anything then because I prioritize building the main lifts.