Road to a 300kg deadlift
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Oxman23/09/13 @ 19:25
220kg x 3 would be a strong snatch dead mate! My max snatch is 240kg to my conventional dead of 275kg mate to give you an idea where a ratio may be.
Cracking work mate
Cracking work mate
Dave8523/09/13 @ 19:31
Oxman said:220kg x 3 would be a strong snatch dead mate! My max snatch is 240kg to my conventional dead of 275kg mate to give you an idea where a ratio may be.
Cracking work mate
Cracking work mate
Thanks mate.
Both with belts?
Reckon the snatch grip will help?
MrSmall23/09/13 @ 19:37
Dave85 said:
Loads more there too mate! I would hope another 20kg+ at least for a triple.
Any idea what a decent deadlift to snatch grip ratio might be?
Plan is to SLDL on Monday, deadlift on Wednesday and snatch grip/deadlift rep on Friday. Going to stick to deadlifting twice a week this week then 3 times for next and drop the reps. Stick to no belt and start the SLDL really light too.
Loads more there too mate! I would hope another 20kg+ at least for a triple.
Any idea what a decent deadlift to snatch grip ratio might be?
Plan is to SLDL on Monday, deadlift on Wednesday and snatch grip/deadlift rep on Friday. Going to stick to deadlifting twice a week this week then 3 times for next and drop the reps. Stick to no belt and start the SLDL really light too.
85% maybe?
Oxman23/09/13 @ 19:39
Dave85 said:
Thanks mate.
Both with belts?
Reckon the snatch grip will help?
Thanks mate.
Both with belts?
Reckon the snatch grip will help?
Yes mate, belted, though belt adds little for me.
I think it can help if your slow off the floor mate, nice variation no matter what the reasons tho
Dave8527/09/13 @ 18:18
Oxman said:
Yes mate, belted, though belt adds little for me.
I think it can help if your slow off the floor mate, nice variation no matter what the reasons tho
Yes mate, belted, though belt adds little for me.
I think it can help if your slow off the floor mate, nice variation no matter what the reasons tho
Makes me realise just how impressive it is for someone to snatch the sort of weight I'm just getting off the floor slowly!
Wednesday
Deadlifts 217.5 x 3 x 3
Strict 50 x 6 x 6
Friday
Squats, no belt 155 x 3 x 3
Snatch grip deadlift, no belt 205 x 3
Conventional, no belt 195 x 5,5
Strict 57.5 x 3 x 5
Need to stretch my shoulders more! Even tho the weight is light, it's still tightening up and making the impingement worse.
Need to stop being lazy with the stretching...
Dave8528/09/13 @ 16:54
Long warm, lots of foam rolling and dynamic stuff.
3 sec paused squats
60 x 5 x 3
80 x 3
100 x 3
110 x 3
120 x 1
127.5 x 3
135 x 2
110 x 5 - briefly paused
Strict
45 x 5 x 10
Pendlay rows
80 x 5
95 x 5
105 x 5
115 x 3
95 x 10,10,9
Preacher curls
4 x 12
Reverse Flys
3 x 12
3 sec paused squats
60 x 5 x 3
80 x 3
100 x 3
110 x 3
120 x 1
127.5 x 3
135 x 2
110 x 5 - briefly paused
Strict
45 x 5 x 10
Pendlay rows
80 x 5
95 x 5
105 x 5
115 x 3
95 x 10,10,9
Preacher curls
4 x 12
Reverse Flys
3 x 12
Dave8502/10/13 @ 18:58
Monday
Foam rolling and dynamic warm up
Squats, belt 155 x 5 x 2
Strict 62.5 x 5 x 3
Sldl, no belt 160 x 3 x 3
Wednesday
Deadlift, no belt 227.5 x 2 x 2
Squat, no belt 169 x 2 x 2
Strict 52.5 x 6 x 4
Both the deadlift and squats were pbs with no belt
Friday will be heavy belted doubles, snatch grip triple and deadlift reps.
Hopefully start to build up again over the next 4 weeks.
Foam rolling and dynamic warm up
Squats, belt 155 x 5 x 2
Strict 62.5 x 5 x 3
Sldl, no belt 160 x 3 x 3
Wednesday
Deadlift, no belt 227.5 x 2 x 2
Squat, no belt 169 x 2 x 2
Strict 52.5 x 6 x 4
Both the deadlift and squats were pbs with no belt
Friday will be heavy belted doubles, snatch grip triple and deadlift reps.
Hopefully start to build up again over the next 4 weeks.
Dave8504/10/13 @ 19:13
Lots of foam rolling, some static and some dynamic stuff
Squat
40 x 5, 3
60 x 3,3
80 x 2
100 x 1,2
120 x 1
140 x 1
Belt
160 x 1
170 x 2,2 - easy enough. Left knee caved in on the first rep and clicked very loudly but no pain after
Snatch grip deadlift, no belt
60 x 5
100 x 3
140 x 3
165 x 1
190 x 1
210 x 3 - pb
Conventional, no belt
200 x 5
Strict
30 x pain
Snatch grip PP
30 x 2
40 x 2
50 x 2
60 x 2
70 x 2
75 x 1 - pain
Strict, much wider grip
30 x 5
40 x 5
50 x 6,6,6
Started to feel the tendon or something clicking and rubbing inside again
Strict snatch grip behind the neck
40 x 7 - more clicking and grinding so left it
Spent a bit stretching out my shoulders as they're getting worse again
Squat
40 x 5, 3
60 x 3,3
80 x 2
100 x 1,2
120 x 1
140 x 1
Belt
160 x 1
170 x 2,2 - easy enough. Left knee caved in on the first rep and clicked very loudly but no pain after
Snatch grip deadlift, no belt
60 x 5
100 x 3
140 x 3
165 x 1
190 x 1
210 x 3 - pb
Conventional, no belt
200 x 5
Strict
30 x pain
Snatch grip PP
30 x 2
40 x 2
50 x 2
60 x 2
70 x 2
75 x 1 - pain
Strict, much wider grip
30 x 5
40 x 5
50 x 6,6,6
Started to feel the tendon or something clicking and rubbing inside again
Strict snatch grip behind the neck
40 x 7 - more clicking and grinding so left it
Spent a bit stretching out my shoulders as they're getting worse again
Dave8505/10/13 @ 13:59
Static stretching, foam rolling and dynamic stretching.
3 sec paused squat squats
60 x 3,3
80 x 3
90 x 1
100 x 1
110 x 1
120 x 1
130 x 3
140 x 2
110 x 1, left it there, hamstrings gave up
Hard!
Strict
Bar x 10
30 x 10
40 x 10
47.5 x 5 x 10
Using the wider grip again, no pain. I think the closer grip was closing the space in the shoulder and pressing in on something.
Pendlay rows
60 x 5
80 x 5
100 x 1
110 x 1
117.5 x 5, bit of lower back at the end
100 x 2 x 10
Upright row
20 x 10
30 x 10
40 x 3 x 10
Overhead db extensions
10 x 10
14 x 10
18 x 5 x 10
Curls
16 x 10,10,6
Lying db tri extensions
16 x 15,15,11
Wrist roller
15kg x 5 with no rest. Too light but too knotted to add any weight
Just a bit of fun today, nothing serious and a nice break from the heavy stuff
3 sec paused squat squats
60 x 3,3
80 x 3
90 x 1
100 x 1
110 x 1
120 x 1
130 x 3
140 x 2
110 x 1, left it there, hamstrings gave up
Hard!
Strict
Bar x 10
30 x 10
40 x 10
47.5 x 5 x 10
Using the wider grip again, no pain. I think the closer grip was closing the space in the shoulder and pressing in on something.
Pendlay rows
60 x 5
80 x 5
100 x 1
110 x 1
117.5 x 5, bit of lower back at the end
100 x 2 x 10
Upright row
20 x 10
30 x 10
40 x 3 x 10
Overhead db extensions
10 x 10
14 x 10
18 x 5 x 10
Curls
16 x 10,10,6
Lying db tri extensions
16 x 15,15,11
Wrist roller
15kg x 5 with no rest. Too light but too knotted to add any weight
Just a bit of fun today, nothing serious and a nice break from the heavy stuff
Dave8508/10/13 @ 08:43
Lots of warming up.
Squats
60 x 5,5, felt good immediately
80 x 3
100 x 1
120 x 1
140 x 1
Belt
157.5 x 5 doubles, for me these were quick today
SLDL, no belt
60 x 3
100 x 3
120 x 3
140 x 3
160 x 3
170 x 3, slower than it should be so stopped there
Snatch grip PP behind the neck
Bar x lots
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3 - PB
Strict
50 x 3 x 10
Some stretching
Squats
60 x 5,5, felt good immediately
80 x 3
100 x 1
120 x 1
140 x 1
Belt
157.5 x 5 doubles, for me these were quick today
SLDL, no belt
60 x 3
100 x 3
120 x 3
140 x 3
160 x 3
170 x 3, slower than it should be so stopped there
Snatch grip PP behind the neck
Bar x lots
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3 - PB
Strict
50 x 3 x 10
Some stretching
Dave8509/10/13 @ 18:48
Lots more warming up.
Deadlifts, no belt
60 x 3,3
100 x 3
140 x 2
180 x 1
200 x 1
232.5 x 2 - beltless PB
232.5 x 2 - just as easy
Squats, no belt
60 x 5,5 - not as smooth as Monday
80 x 2
100 x 2
120 x 1
140 x 1
152.5 x 1
162.5 x 2 - beltless PB
162.5 x 2
Squats weren't great
Behind the neck snatch grip PP
Bar x lots
30 x 3
40 x 3
52.5 x 3
62.5 x 3
72.5 x 3 - PB
Pain free and clicking free.
Strict
50 x 3 x 10
The wider grip is definitely helping reduce the pain.
Deadlifts, no belt
60 x 3,3
100 x 3
140 x 2
180 x 1
200 x 1
232.5 x 2 - beltless PB
232.5 x 2 - just as easy
Squats, no belt
60 x 5,5 - not as smooth as Monday
80 x 2
100 x 2
120 x 1
140 x 1
152.5 x 1
162.5 x 2 - beltless PB
162.5 x 2
Squats weren't great
Behind the neck snatch grip PP
Bar x lots
30 x 3
40 x 3
52.5 x 3
62.5 x 3
72.5 x 3 - PB
Pain free and clicking free.
Strict
50 x 3 x 10
The wider grip is definitely helping reduce the pain.
Dave8511/10/13 @ 19:19
Squats
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
Dave8511/10/13 @ 19:19
Squats
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
Dave8511/10/13 @ 19:20
Squats
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
Dave8511/10/13 @ 19:20
Squats
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
60 x 5,5
80 x 3
100 x 2
120 x 1
140 x 1
Belt
160 x 1
175 x 2
175 x 2
Snatch grip deadlifts, no belt
60 x 3
100 x 3
130 x 1
160 x 1
180 x 1
200 x 1
215 x 3 - PB
honestly thought I was going to snap in two.
Conventional beltless
205 x 5
Strict
50 x 5 x 10
Time for curry.
BW is er.. slightly higher than last month.
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