hey Thib,
i don’t have access to chains so i’ve been tying 53 pound kettlebells to the bar and they are being engaged at the half way point of my bench. If my 3 rep max is 345 lbs then does my total weight at top of the lift with the kb’s engaged need to always be above 345 lbs for it to be effective for me to make gains. Do all my sets have to be above that weight or just a couple. Thanks
same with me about the squat/dl
315x3
245x3
and the gap is only increasing
as well as the fact that my deadlift seems to go up no matter what whereas my squat is a bitch
i have pretty long legs and arms as well
then my dad is short and stumpy, his squat is ridiculously high, and his deadlift sucks, numerically speaking
we should start a thread for people who’s deadlift far exceeds their squat
[quote]toots27mkc wrote:
same with me about the squat/dl
315x3
245x3
and the gap is only increasing
as well as the fact that my deadlift seems to go up no matter what whereas my squat is a bitch
i have pretty long legs and arms as well
then my dad is short and stumpy, his squat is ridiculously high, and his deadlift sucks, numerically speaking
we should start a thread for people who’s deadlift far exceeds their squat
[/quote]
A friend of mine, who I intriduced to powerlifting 12 years ago, holds the Canadian deadlift record in the 198lbs class with a 700lbs+ pull, but his squat is in the 400s. Same body type. There are quite a few of these guys around.
One of my old training partner when I was competing in olympic lifting could power clean more than he could squat and his power snatch was close to his best back squat (he cleaned 160kg and snatched 127). Again, same body type.
Is the deadlift body type ideal for olympic lifting? Or is olympic lifting more about being fast-twitch with great balance and coordination?
[quote]toots27mkc wrote:
Is the deadlift body type ideal for olympic lifting? Or is olympic lifting more about being fast-twitch with great balance and coordination?[/quote]
This is an interesting question. I always thought that an ideal deadlifter would not necessarily make a good OLer. For one, good DLer’s tend to have long arms, which is somewhat of a disadvantage in OL given that you need to put weight overhead. I’ve read that good OLers have short arms, short legs, and a long torso. A tyrannosaurus rex would make an ideal OLer. However, there have been plenty of successful lifters who did not have the build of a T-rex. Good technique trumps all.
[quote]MikeTheBear wrote:
[quote]toots27mkc wrote:
Is the deadlift body type ideal for olympic lifting? Or is olympic lifting more about being fast-twitch with great balance and coordination?[/quote]
This is an interesting question. I always thought that an ideal deadlifter would not necessarily make a good OLer. For one, good DLer’s tend to have long arms, which is somewhat of a disadvantage in OL given that you need to put weight overhead. I’ve read that good OLers have short arms, short legs, and a long torso. A tyrannosaurus rex would make an ideal OLer. However, there have been plenty of successful lifters who did not have the build of a T-rex. Good technique trumps all.[/quote]
Amen, Bear - technique is key. I have long arms and power cleans are giving me grief - but with steady work I am getting there. Pulled 3 singles 225 this week, 60 secs rest. It’s a long shot from where I want to be, but progress is coming slowly. Long arms are just the worst for transferring power to the bar in the 2nd pull…
Hey CT
I was just wondering what the technical name of the deadlift Keven was using in phase 2? I am correct to assume that it was the Clean Deadlift because of your olympic lifting background or is it a midgrip deadlift?
I was also wondering what type deadlift do you prefer the most for putting on mass: snatch, midgrip or clean?
thank you for your time.
[quote]nickj_777 wrote:
Hey CT
I was just wondering what the technical name of the deadlift Keven was using in phase 2? I am correct to assume that it was the Clean Deadlift because of your olympic lifting background or is it a midgrip deadlift?
I was also wondering what type deadlift do you prefer the most for putting on mass: snatch, midgrip or clean?
thank you for your time.[/quote]
Yes, it is a clean grip deadlift.
When going for maximum mass I suggest the type of deadlift your body type is best suited to. Keven has short legs, short arms and a long torso. So a powerlifting deadlift (higher hips, shoulders behind the bar) is not as effective. If someone has longer arms and a shorter torso then a powerlifting deadlift would be a better choice.
If someone has relatively long legs and short arms, a sumo deadlift is best.
[quote]MikeTheBear wrote:
[quote]toots27mkc wrote:
Is the deadlift body type ideal for olympic lifting? Or is olympic lifting more about being fast-twitch with great balance and coordination?[/quote]
This is an interesting question. I always thought that an ideal deadlifter would not necessarily make a good OLer. For one, good DLer’s tend to have long arms, which is somewhat of a disadvantage in OL given that you need to put weight overhead. I’ve read that good OLers have short arms, short legs, and a long torso. A tyrannosaurus rex would make an ideal OLer. However, there have been plenty of successful lifters who did not have the build of a T-rex. Good technique trumps all.[/quote]
Somewhat correct. The best olympic lifting bodies tend to have limbs that are proportional to their torso. Even better (but pretty rare) is a body type with short legs, long arms and moderate length torso, Pyros Dimas comes to mind.
The former (balanced) body type will tend to be better in the snatch while the later (short legs, long arms) will tend to be better in the clean (although you can always find examples that go against the average).
The Russian (back in the days of the Soviet Union) did find that you can make a good olympic lifter with any torso-limb relationship as long as the training is adapted to the body structure.
For example lifters with a relatively long legs, short torso and short arms will tend to be very powerful lifters (their power clean and power snatch is very close to they full clean and full snatch)… typical examples being Naim Suleymanoglu, Ivan Ivanov and Georgi Gardev. Their short legs make them very strong on the recovery (standing up from the full squat position on cleans and snatches) BUT their torso to leg length ratio makes it harder for them to be super efficient at catching the bar in a full squat. They thus need to work on finishing the pull with a powerful snap (they might need an extra inch or so of pulling height to drop under the bar) and speed under the bar (e.g. high hang full snatch or clean).
Lifters with long limbs and a shorter torso will be less explosive but can more easily get under the bar during a full squat clean or full squat snatch. However they also tend to be ‘‘weaker’’ in the recovery (standing up from the squat position) and thus need to spend more time on strenthening the squat. They tend to be very strong on the full snatch, but not so much stronger on the clean. Normally your competition snatch is roughly 75-80% of your competition clean & jerk. These individuals have a ratio closer to 80-85%. A good example being Simon Kolecki.
Hi coach,
I like to train first thing in the morning, around 8 am, one hour after waking up, simply because I don’t know what to do during the time between breakfast and training if I wait 3 hours as usually prescribed…
What is more it allows me to be more focused.
My meal plan is that I drink about 1 litre of water til 7.30 (to avoid dehydration), then at this time I switch to the regular protocol with the 3 FINiBARs. Oh, and I take Alpha GPC as soon as I wake up.
Since I’m really serious about my mass gaining phase, would you consider this good, since you do it “quite often [your]self”?
Or should I really wait 3 hours and have a real breakfast before I train?
Thanks.
[quote]Christian Thibaudeau wrote:
[quote]MikeTheBear wrote:
[quote]toots27mkc wrote:
Is the deadlift body type ideal for olympic lifting? Or is olympic lifting more about being fast-twitch with great balance and coordination?[/quote]
This is an interesting question. I always thought that an ideal deadlifter would not necessarily make a good OLer. For one, good DLer’s tend to have long arms, which is somewhat of a disadvantage in OL given that you need to put weight overhead. I’ve read that good OLers have short arms, short legs, and a long torso. A tyrannosaurus rex would make an ideal OLer. However, there have been plenty of successful lifters who did not have the build of a T-rex. Good technique trumps all.[/quote]
Somewhat correct. The best olympic lifting bodies tend to have limbs that are proportional to their torso. Even better (but pretty rare) is a body type with short legs, long arms and moderate length torso, Pyros Dimas comes to mind.
The former (balanced) body type will tend to be better in the snatch while the later (short legs, long arms) will tend to be better in the clean (although you can always find examples that go against the average).
The Russian (back in the days of the Soviet Union) did find that you can make a good olympic lifter with any torso-limb relationship as long as the training is adapted to the body structure.
For example lifters with a relatively long legs, short torso and short arms will tend to be very powerful lifters (their power clean and power snatch is very close to they full clean and full snatch)… typical examples being Naim Suleymanoglu, Ivan Ivanov and Georgi Gardev. Their short legs make them very strong on the recovery (standing up from the full squat position on cleans and snatches) BUT their torso to leg length ratio makes it harder for them to be super efficient at catching the bar in a full squat. They thus need to work on finishing the pull with a powerful snap (they might need an extra inch or so of pulling height to drop under the bar) and speed under the bar (e.g. high hang full snatch or clean).
Lifters with long limbs and a shorter torso will be less explosive but can more easily get under the bar during a full squat clean or full squat snatch. However they also tend to be ‘‘weaker’’ in the recovery (standing up from the squat position) and thus need to spend more time on strenthening the squat. They tend to be very strong on the full snatch, but not so much stronger on the clean. Normally your competition snatch is roughly 75-80% of your competition clean & jerk. These individuals have a ratio closer to 80-85%. A good example being Simon Kolecki.
[/quote]
For example lifters with a relatively long legs, short torso and short arms will tend to be very powerful lifters (their power clean and power snatch is very close to they full clean and full snatch)… typical examples being Naim Suleymanoglu, Ivan Ivanov and Georgi Gardev. Their short legs make them very strong on the recovery.you want to write short legs in the begin of the paragraph?
Mikhail Koklyaev is rather tall for a weightlifter I think ( 192 cm) and he’s the strongest Oly lifter in Russia and quite possibly top3 in the world. He’s not in the national team due to political bullshit. (he wanted to train his way, but Russian coaches like to “control” their lifters so they banished him). Their coach is basically a former greco-roman wrestling champion. If it weren’t for ignorant politicians, Vasiliy Alexeev would train the team instead.
Well, I guess I got my answers. Thank you. This is very interesting.
Interesting points on the deadlifts.
CT,
What is your opinion on Assisted Dips and pullups for people who can’t do any unassisted or very few?
Also, I am VERY interested in learning how to auto regulate my training ( I really have trouble figuring out when to add/drop a set, I always do exactly what the program asks unless injury occurs ). Have you at all considered subtitling or dubbing the Vinkofest DVD on your website? If so I’d buy it immediately!
Coach,
For those individuals with long legs who are not built for squatting ideally, i remember you stated that trap bar deadlifts are a good alternative. Would box squatting be another good alternative?
Thanks!
J
Thibs, how much of the ANACONDA Protocol, or what type of supplements do you suggest during a training session that just involves sprints or the training session you outline in the TMUSCLE twitter below (fat-loss phase):
A1. Power snatch from hang: 3 reps using around 70-75% of your maximum.
A2. Sprint 200m: (basically 100m, turnaround, 100m back to the starting point)
A3. Power clean: 3 reps with the same weight you used for the snatches.
Thanks
CT,
I had a question about improving leg hypertrophy. I am basically built to squat so my weight can increase pretty consistently but the size of my legs don’t seem to want to increase. I am fairly strong for my size (can squat 315x5 below parallel at 155lbs) but the legs don’t reflect that. I have a background in soccer so I am thinking that maybe lower reps and heavy squats aren’t going to initiate much leg hypertrophy because my legs have been accustomed to high volume over the years of running for soccer. Do you think I would see better results taking a higher volume approach such as 5-10 sets with 10 reps for squats?
What’s your thoughts on carryover and olympic lifting shoes. If I train my front squats/cleans/jerks with OL shoes, would the carryover from rumanian deads/good-mornings etc. be better if I use the same shoes for them all?
What exercises except for front squats in itself would you say improve your front squat the most?
I always start my training sessions with atleast 1 olympic lift. Do you still recommend using “vertical jumps” to activate before front squats?
Thanks.
[quote]Control_61 wrote:
What’s your thoughts on carryover and olympic lifting shoes. If I train my front squats/cleans/jerks with OL shoes, would the carryover from rumanian deads/good-mornings etc. be better if I use the same shoes for them all?
What exercises except for front squats in itself would you say improve your front squat the most?
I always start my training sessions with atleast 1 olympic lift. Do you still recommend using “vertical jumps” to activate before front squats?
Thanks.[/quote]
Yes it would. But on the other hand, the transfer to movements where you are NOT wearing OL shoes (e.g. sprinting) wouldn’t be as important. But in both cases we are talking about a very insignificant difference.
The exercise that fixes the weak link you have in your front squat. This will depend on your muscle balance and body levers.
Yes, or a jump squat with 15-20% of your max.