Jim, you mentioned putting Olys before deadlift so ive been ramping w snatch, continuing with cleans and then continuing ramping up to my 5/3/1 deadlift set. Ive done sets of 3,2 & 1 on 5/3/1 weeks. Ive PR’d on clean last week and snatch this week (which is great) but then following that w deadlift work seems hard on my back. I hate setting myself up with this question, but should i be avoiding that heavy on all 3 in one workout or should i just suck it up and stay NOV?
Thanks again, love the program!
[quote]ns182 wrote:
Jim, you mentioned putting Olys before deadlift so ive been ramping w snatch, continuing with cleans and then continuing ramping up to my 5/3/1 deadlift set. Ive done sets of 3,2 & 1 on 5/3/1 weeks. Ive PR’d on clean last week and snatch this week (which is great) but then following that w deadlift work seems hard on my back. I hate setting myself up with this question, but should i be avoiding that heavy on all 3 in one workout or should i just suck it up and stay NOV?
Thanks again, love the program![/quote]
I just started doing this same thing on dead day only I stick to power clean before deads. I really like it so far, but didn’t know Jim had talked about it before.
Jim talks about it in both books and on his own website.
OP, you’re basically doing an Olympic lifter’s workout (albeit with lower volume on the classic lifts). How long did you take to get to doing heavy snatches, cleans, and deads in the same workout? Or did you just jump right into it?
Also, how long have you been doing it? Have you still been making progress on the deadlift? Has you deadlift form suffered?
The only oly program ive looked at (catalyst) and 5/3/1 2e gave me that idea but catalysts deadlift numbers were in the ~105-110% of clean range. This week i did doubles on snatch to 175 (pr), cleans to 205 (max 225), then to 330 for 3 deads (405 max). Thats right on track w 90% of my training max but at that point i dont go for extra reps, feels difficult keeping shoulders pinned back and down, then the next day on bench i feel a pinch in the trap/rhomboid area.
wondering if somethings gotta give (and hopefully not me). Ive only been doing olys and heavy deads for 8 months so its a work in progress… jumped into the heavy trio all at once (only about 4 workouts w all 3 heavy in one session).
thx
I’m absolutely not an authority on this, but maybe you could cycle the exercises in terms of load or frequency, so that you don’t do too much at the same time.
The only oly program ive looked at (catalyst) and 5/3/1 2e gave me that idea but catalysts deadlift numbers were in the ~105-110% of clean range. This week i did doubles on snatch to 175 (pr), cleans to 205 (max 225), then to 330 for 3 deads (405 max). Thats right on track w 90% of my training max but at that point i dont go for extra reps, feels difficult keeping shoulders pinned back and down, then the next day on bench i feel a pinch in the trap/rhomboid area.
wondering if somethings gotta give (and hopefully not me). Ive only been doing olys and heavy deads for 8 months so its a work in progress… jumped into the heavy trio all at once (only about 4 workouts w all 3 heavy in one session).
thx
This is heavily dependent on your goals. Do you want to be a weightlifter? Or do your goals only involve the sq/bench/dead/OHP and you’re just doing the oly lifts for fun? If you want to be a weightlifter than I would find a coach and do a weightlifting program. If you primarily want to get strong at the basic barbell lifts than I would limit yourself to 1 power variation prior to your 5/3/1 lift.
I’m with AMeadows21. Prioritize. Even if you’re doing the classic lifts just to get better at them because they’re fun, you can get plenty of volume and do well on them doing just 5-8 doubles at 70-80% of you’re max, and then moving right on to deadlifts. You’ll probably get more technique practice as well keeping your stabilizers stronger for deadlifts and subsequent lifting days.