also there are people who deadlift more or less the way they oly lift (see misha koklyaev, elite oly lifter, powerlifter and strongman), but few if any people who oly lift the way they deadlift, due to each lift having different potential to screw with the other's technique; if you can't pick up the bar with your oly technique, your body will shift to where you can deadlift more effectively, but the reverse is not true ,because the olympic lifts are quick and rely on timing, so once you botch it, you botched it)
Exactly what fish said: Which is why dead lifting has fallen out of favour in th Olympic lifting community abd pulls are preferred.
there are however some oly lifters who deadlift heavy, although i couldn't say about frequency. klokov deadlifts like a fricking tractor, and has mentioned that he does in in a way that helps his snatch, iirc.
A little flue I have, made this week so far more tricky than usual. This is the stuff I did on Tuesday. Back Squat 20kgs x 2 x10 60kgs 1x5 77,5kgs 1x3 87,5kgs 3x5 Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x3 50kgs 9x2 I felt dizzy and left after that. In about two hours I am gonna do some squats and overhead press as usual, plus some rows and RDLS.
Back Squats 20kgs 1x10 57,5 kgs 1x5 67,5kgs 1x3 77,5kgs 1x2 87,5kgs 3x5 This session made my day. No back pain, near to perfect form and it felt less heavy than Tuesday. On Saturday I'll go for 10x3 on the same weight in an attempt to "own" it before going for 90kgs Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x2 50kgs 10x2 It was also easier than Tuesday, but still was difficult. Rest periods were somewhere between 2-3 minutes. It seems 50kgs is really close to my 2 RM, so it looks like it'll take a while to move on to 52,5 kgs. RDLS 20kgs 2x5 30kgs 9x3 I liked this exercise very much!! I think it will help me a lot with having my back flat. I'll stick to it until my back becomes as flat as a frigging table. Thanks Fish for the recommendation!! Pull ups 4x2 The plan was to do 10x2 but once again failed. I used to squish out 5 reps not longer than a month ago but now for some reason 3 reps seem to be my max. The main issue with this exercise was always my left shoulder that pops out after some time and doesn't let me to do more. Dumbbell Curls 2x10 with 10kgs Hammer Curls 2x6 same weight I wanted to work my triceps too, but I was 2 hours in the gym and decided to leave it at this. The annoying group of people who were occupying the cable machines, discussing about how satanic and evil metal music is, had also something to do with this.
Owning a weight: we used to do something with the rugby team. Say if you've squatted 87.5 for 3 sets of 5 (3x5)in one training session, next session rather than going up to 90, do 87.5 3x6 and then the session after go up to 3x7. If you've increased the reps by 2 on each set, you're probably stronger. It also saves you having to double the number of reps from 15 to 30 which might tire you out for the next session where you try 90.
Back Squat 20kgs 1x10 60kgs 1x5 67,5 1x3 77,5 1x2 87,5 3x7 Ok, the workout set today was brutal! I should have listened to Zaad and go for a 3x6 first. I never learn!! Anyway I pulled them off with somewhat good technique. The biggest problem was my poor cardio because these 3 sets made me lose my breath even when I moved on to pressing. Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x2 50kgs 1x2 35kgs 3x5 It seems that my shoulders can't handle 3 heavy workouts a week like I hoped even though I am a noobie. I barely got that 50kgs and even 35kgs were difficult today. Cable Row 25kgs 1x10 35kgs 1x10 45kgs 1x5 55kgs 1x3 65kgs 3x10 They seemed easy, but I wanted to start light. Next time I will go for 70. Today I finished in less than an hour (a record). I usually need three times the time other need to do something..
Overhead Press 20 kgs 1x10 30 kgs 1x5 40kgs 1x3 50kgs 13x2 A little stronger than last weak, but still it was difficult. 50kgs are roughly my 3RM. Short rest periods. Seated Cable Row 25kgsx10, 35kgsx10, 45kgs x10, 55kgs x10 65kgs 3x10 50 kgs 1x10 Barbell lunges 17 kgs 3x10 Frigging difficult if you ask me! I would have normally done back squats but my lower back is still stiff from last workout. Lunges and RDLs seemed to helped with that. RDLs 20kgs 2x10 30kgs 3x10
Back Squat 20kgs 1x10 60kgs 1x5 70kgs 1x3 80kgs 1x2 90kgs 3x5 Sweet! It wasn't that hard and that means that my 1RM is roughly 100 kgs so I can claim that I can squat my own weight! Bench Press 20kgs 1x10 30kgs 1x8 40kgs 1x3 50kgs 1x2 65kgs 1x1 60kgs 3x5 I lost both form and strength in this exercise since I hardly ever do it. I am thinking to starting doing once a week from now on.. Pull Ups 10x1 Seated Cable Row 65kgs 1x10 70kgs 1x9 75kgs 1x8 85kgs 3x5
in real life its more like "get it up! what re you messing about for down there! just bloody get it up" i basically mimic what i hear in the bedroom to people in the gym
Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x2 50kgs 4x3 and 13x1 My shoulders felt really good at the beginning and the first 2 triples were really easy. But the fourth set was a grinder so I went for singles with one minute rest. Definitely gotten stronger, but not strong enough for 10x3. Front Squats 20kgs 3x5 25kgs 1x5 35kgs 1x5 45kgs 3x5 The workset weight felt really heavy on my delts. 5 reps are too much for my short attention span. I'll try triples next time. Seated Cable Rows 65kgs 1x10 75kgs 3x10
Overhead Press 20kgs 1x10 30kgs 1x4 40kgs 1x2 50kgs 8x3 (2 minutes rest) Felt great! I didn't want to push it to 10 sets, because my form got a little bad at the 7th set and in the 8th I hit my chin on the ascending 50kgs is my work set weight for 26 days now according to my log. I will stick to it though, for a little longer until I can get 10x3 with 60 seconds rest. Back Squat 20kgs 2x5 60kgs 1x5 70kgs 1x3 80kgs 1x2 90kgs 3x6 It was a lot easier than I expected. I also like the fact that I am ready to go after 3-4 minutes of rest instead of the loong rest periods I used to take on the past. Seated Cable Row 65kgs 1x10 70kgs 1x10 75kgs 1x5 85kgs 3x5 (2 minutes rest) RDLs 20kgs 3x5 My form sucks so I started again from the barbell. Machine assisted dips 60kgs 2x10, 1x7 (3 minutes rest) Barbell Curls 20kgs 2x10, 1x5, 1x3 (2 minutes rest) Back Extensions 2x15
I am thinking of constructing a programme. For the last few weeks now the only staple I have is back squatting and overhead pressing 2 times a week. I could follow one of the dozens of good programmes that are floating around the internet but it wouldn't be fun at all. So this is what I have in mind. 1st day Back Squat Overhead Press Seated Cable Row RDLs Plank (at home) 2nd day Barbell Curls Tricep extensions Pull Ups Plank (at home) 3rd day Front Squats Machine Assisted Dips Hang Power Clean Plank (at home) 4th day Same with 2nd 5th day Same with first The goals that I want to pursue with this programme are to increase my strength and my muscle mass. I am currently unable to perform Deadlifts with proper form and my upper back's strength is also a joke, so I'll be doing RDLs, cable rows and pull ups until I become sufficiently stronger in those exercises. The plan is to add weight or increase the reps or decrease the resting time in every single workout in the exercises of the first and fifth day and once a week in the exercises of second, third and fourth day. I'll start this programme from today and stick to it at least till summer break, so I am talking about 3-4 months.. I also want to sort out my diet in order to have sufficient energy and put a little more weight if possible but one thing at a time eh? If anyone has any thought or suggestion please share it.
Overhead Press 20kgs 1x10 30kgs 1x3 40kgs 1x2 50kgs 8x3 (2 minutes rest) Back Squat 20kgs 2x5 60kgs 1x5 70kgs 1x3 80kgs 1x2 90kgs 1x6, 1x5 Seated Cable Row 65kgs 1x10 70kgs 1x10 75kgs 1x5 85kgs 3x6 (2 minutes rest)
Overhead Press 20kgs 1x10 30kgs 1x5 40kgs 1x2 50kgs 6x3 First 3 sets with 1 minute rest and the others 3 with 2 minutes. The moment I do 10x3 with 1 minute rest and good form I'll add weight. Back Squat 20kgs 1x10 60kgs 1x5 72,5kgs 1x3 82,5kgs 1x2 92,5kgs 3x5 (5 minutes rest) Seated Cable Row 65kgs 1x10 70kgs 1x3 75kgs 1x2 85kgs 5x7 (2 minutes rest) RDLs 20kgs 2x5 30kgs 3x5 Overhead High Pulley Rope Tricep Extensions (bigass name ) 15kgs 100 reps in total with 1-2 minutes break Back Extensions 2x15