For those of you who have been following Martin Rooney’s “Train Like a Man” series at T-Nation, you might remember the concept of the Sadiv Set from the second article in the series. The basic idea is, in the case of deadlift, that one performs the maximum number of singles at 60% of their 1RM for 12 minutes, taking breaks to reset between each rep.
These are essentially speed reps, to be performed as explosively as possible. The ultimate goal of this protocol is to move as much weight as possible within the allocated timeframe and thus not only to foster neural and hormonal recruitment, but also to train lifting explosively for singles and thus to aid the 1RM.
Here’s the YouTube video: http://www.youtube.com/watch?v=YAku98bpQjM
For the last three or four months I’ve been concentrating more and more on my deadlift after having taken a couple of years off of this exercise. My previous 1RM from about 6 years ago was ca. 186 kg/410 lbs, although I hadn’t taken the deadlift too seriously then. By the end of the year I’m shooting for 200 kg/440 lbs and hoping to deadlift triple my bodyweight of 76 kg (228 kg/502 lbs) by this time next year
I tried this out for the first time at this morning’s workout and must say that I was somewhat disappointed. As my present 1RM is at around 183 kg, I loaded 110 kg onto the bar and tried to work as explosively and fast as possible for each single. After 12 minutes I ended up with 44 reps and felt as though I was holding something back in the middle 6 or 7 minutes. Of course it was a great workout, but didn’t feel as though I needed to “expel a lung” at minute 9, as Rooney mentions in his article.
What’s going on here? Is it OK that I’m able to lift more than double the aimed-for number of reps? Should I go heavier and see what happens? My problem with that would be as follows: I assume that 25-30 reps is the desirable range, but my total volume from today of 110 kg x 44 (4840 kg) is more than, e.g., 120 kg x 40 (4800 kg) and much higher than, e.g., 140 x 25 (3500 kg). Is this exercise about neural/hormonal recruitment? Or about total volume? Or just about lifting explosively for singles?
I’d love to hear your thoughts about this and experiences from anyone who has tried the Sadiv deadlift set before.