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GOHEAVY.COM Training Forum
Re: Deadlift Question
Posted By: Brendan O'Reilly (brendan-mzjb88r.bc.edu)
In Response To: Deadlift Question (Tony)
Date: Monday, February 12, 2007, @ 8:28 p.m.
After years of lifting I was finally able to make the area from the floor to just around the kneecap the easiest part of my lift. I lift sumo too but my form looksl ike conventional with the back used much like a lever so this would prob work with a conventional DLer as well. I would recommend just working on speed work for awhile prob even a month would work fine. I personally did a six week program.
I know this will work as i tried just about everything and this seemed to be what made me develop the snap. Week 1 was 8 sets of doubles at 70% of my max. week two was eight triples at 70%, and week 3 was 8 doubles at 70%, and week four was 8 sets of four reps each set. week 5 was 8 doubles again. and week 6 was 8 sets of 5 reps. For the sets of doubles i waited 45seconds between sets. for the weeks of sets of more than 2 reps i waited 1:30. You'll develop "snap" with this form of training. Bascially the snap is when you jerk the bar and this is timed simultaneously with pushing with the legs and pulling back. After a few weeks you'll begin to get the timing right. You'll know if you've done it right if the bar pretty much flies up to your knees This snap will occur in your heavy lifting too. after this cycle my lifts were much quicker. My absolute strength went down but that is in part to just training with 70%. I went up to an even higher max once i started lifting for reps around 80% again. i had a good base for a cycle with heavy weights and hit new PRs.
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