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Go Back  Sherdog Mixed Martial Arts Forums > Training Discussion > Strength & Power Discussion > Training Logs > Donut Log (Strength)

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Old 10-05-2008, 02:36 PM   #1661 (permalink)

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What's a Ukrainian deadlift? Google yielded less than satisfactory results.
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Old 10-05-2008, 02:50 PM   #1662 (permalink)

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As someone who also follows what the Russians have to say on stuff, you may find the following interesting:

Vertical jump Norms for Master of Sports

Quote:
The Soviets use the ratio of height of the jump in cm/body height in cm.

The following are norms for lifters who have the total qualifications for Master of Sport in weightlifting:

Weight class ratio

54-59kg 0.416

64-76 0.456

83-91 0.473

100> 0.437

So for John 100kg and 182 cm the target is
x/182 = 0.437 therefore x=0.437x182= 79.5cm
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Old 10-05-2008, 03:07 PM   #1663 (permalink)
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A Ukranian deadlift is basically set up just like a hip belt squat, except instead of attaching the plates and and loading pin to a belt you attach it to a straight bar of some sort, short enough to fit between your legs:

I set it up the boxes so the starting position had the bar at foot level for a big ROM (almost exactly at the height shown above). Sit back on your heels like a sumo deadlift, grab the handle, and squeeze the glutes through to the top.
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Old 10-05-2008, 03:11 PM   #1664 (permalink)
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Quote:
Originally Posted by takeahnase View Post
As someone who also follows what the Russians have to say on stuff, you may find the following interesting:

Vertical jump Norms for Master of Sports
That's interesting. For me it would be about a 31" vertical. I'm probably in the mid 20's.
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Old 10-05-2008, 03:38 PM   #1665 (permalink)
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I would have to have a 34 inch vertical. No idea what my vertical is but I am pretty sure that I am not even close.
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Old 10-05-2008, 06:33 PM   #1666 (permalink)
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Nice squatting Donut!! Man your gym looks nice someone was flipping a tire in the background. For some reason you look a lot younger in the video...
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Old 10-06-2008, 08:37 PM   #1667 (permalink)
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10/6/08 - Monday - Recovery/Grip

Treadmill:
30min 3.5 mph @ 6.5%

Rolling Thunder:
124.5x5x5
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Old 10-07-2008, 09:13 PM   #1668 (permalink)
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10/7/08 - Sheiko #31 Week 3 Day 2

Deadlift:
286x4
352x4
407x3x2
462x2x4
530x1x3 (+belt)

Pause Bench:
175x8
195x7
215x6
235x5
250x4
270x3x2
295x2x2
315x1x2
295x2x2 (touch and go here out)
270x3
250x4
235x6
215x8
195x10
175x12

Hammer Strength Row:
315x10x5

Hanging Leg Raise:
BWx12x3

I felt like shit but today turned out well. Instead of doing 90% rack pulls+ 80% halting deadlifts I blended them together into one session of pulling from the floor. The 530's were all pretty fast and definetely a confidence booster to lock the weight out as powerfully as I did. If Crom smiles on me 600 will go down at my meet. 580+ for shizzle. Took awhile because I bullshitted a lot. Heard some great stories about Oleksander Kutcher.
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Old 10-07-2008, 10:28 PM   #1669 (permalink)

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You seldom have a "bad" workout. You've certainly figured out a recovery strategy that works for you. A+
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Old 10-07-2008, 10:39 PM   #1670 (permalink)
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Good job Donut. Nice pulling. Good luck at your meet, when is it?
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