U turn

Expert Discussion Strength Training
1

Deadlifts: too slow, too stressful… or so I thought

Wanted to share with you my progression over the last month. Having PRed in a comp I thought it was a good time to take a break from the technical lifts torefresh my enthusiasm. My choice of exercise? Snatch deadlift.

My program:

Tue, Thurs: 6 x3r @75% 3RM
Sun: 10k increments to 3RM

In just four weeks I took my 3RM from 145 to 170. No biggy though eh - adaptation is quicker with a new exercise. Two other unexpected results however:

  1. 3kg increase in lean body mass - traps and hammies!
  2. 5% increase on snatch (despite no snatch/power snatch traiing)
2

Wow, excellent gains! :clap:

Was that the only exercise you were doing over that timeframe, or were you also doing other assistance movements?

xlr8

3

Just front squats (Increase 3RM by 2.5k) and med ball throws

4

David you have said before in other posts that you notice from your own training how specific improvements in exercises are - e.g you can improve your clean pull without any noticable gains in the snatch pull. Has your view on this changed any?

p.s congratulations on the gains :o

5

David

I think they are too stressful included with other exercises, but they do the trick.

Well done. Still good gains-I guess you are experienced and gains like that don’t come along everyday :smiley:

6

Like they say, strengthen the muscles used in the lift, and the lift will go up :slight_smile:

Did you use straps while doing em? And did you increase the ROM by doing them on a podium or similar?

Grip is the main weakness of the snatch drip deadlifts. And they sure hammer the lats and upper back as well.

7

Good job, David! Impressive. Thanks for sharing that with us.

Did you make any nutrition/supplement changes during this time? Were you doing any other training at the time - i.e. running, biking… ?

8

Colin: Yeah I used straps. Grip is a limiting factor without. I did them from the floor, my grip is fairly wide so the starting position was deep enough

JimboUKdec: Its hard to say. I feel my weakness with my snatch has always been the first pull - I can hang snatch 110kg which was 10k above my best from the floor. I guess this exercise helped close that gap. Since I haven’t cleaned in over a month its hard to say how it will be effected. I think the med ball throws may have been the ‘sleeper’ exercise. If RFD improved at both ends everything in the middle would benefit?

Carson: Supplementation was pretty constant (Creatine, Prolab N-Large, ZMA). Aerobic work? Don’t be silly!
:stuck_out_tongue:

9

"Aerobic work? Don’t be silly! "

Your epitaph, perhaps David? :smiley: