25th Aug 2003 workout + PR +clips

[coolcolj]

right click and save on all clips

Blooper clip from today
2nd rep I went off balance backwards, and the third, my hands slipped out. Need to hold the bar better I guess.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean195x3_BLOOPER_25Aug03.mpg

Squatclean 195x2 - weight is still going to high I guess.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SquatClean195x2_25Aug03.mpg

PowerClean PR 195x5 - I ran out of film, so the 5th rep is cut out. Had more in me, but I got bored
Did these after the squatcleans, helped the form a lot.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerCleanPR195x5_25Aug03.mpg


Monday 25th August - Squat Intensive - Loading Cycle - Week 3 - Day 2 -

Good overall workout today!
Blood sugar was stable - interesting, today I didn't take my Whey and vitamin C powder drink before training, and what do you know I actually felt good.....!
There must be some simple carbs in tehre somewhere.

Vertical jumps I did today were same as my normal height so not oevrreaching yet, but my lips are dry and hot...

Workout Rating - 9/10
Workout time - 1.5+ hours

Olylifts

Warmups -
Did a fair few sets of cleans, snatches, frontsquats, jerks etc with the bar, then 65lbs, then 89lbs and 119lbs

Rest - early stuff 45secs to 1min, Heavier stuff 2 to 3mins

Using HookGrip where possible.

CleanPull + PowerClean + SquatClean +SplitJerk - 155lbs x 2sets
CleanPull + PowerClean + SquatClean +SplitJerk - 175lbs x 2sets

SquatClean 195lbs x 3 -
2nd rep feel backwards, 3rd rep dumped forwards when my hand lost grip. I figured out what I was doing wrong, absicly jumping down and hoping for the best

SquatClean 195lbs x 2 - fixed my mistakes from the previous set

PowerCleans - 195lbs x 5 - resetting after each rep WOot New PR!!
I actually could have done 8 reps, but I got bored so stopped it
The squat cleans before really helped my powerclean form.

I need to start holding onto the bar in the rack, bar slipping out of my hands a few times. Lacking confidence in the SplitJerk too.
Man does 195lbs feel heavy at the bottom of the clean!
But at last the scoop is finally working now on the Squat Cleans


Full Olympic Back Squats - RAW

Warmup sets - Bar x8, 95lbs x5, 135lbs x5, 185lbs x5
Tempo 10X0 - Rest 2 to 2.5 mins

215lbs 5x5

FrontSquats - 155 x 10


Overhead Presses

warmups - Miltary Press - 45lbsx8, 95lbs x5, 115lbs 2x3, 135lbs x1
Tempo 10X1 - rest - alternating with Rows - 1.5 to 2 mins between each

145lbs 3x3 - last rep lockout held for 5 secs on last 2 sets

Bradford Press - Bar x 10

Felt heavy


Elbows Out Single Arm Dumbell Rows

warmups - 35lbs x8
Tempo - 1010 Rest - See above

45lbsx8, 50lbs 2x8


Core, Other and Remedial Work

Reverse Hypers - BWx15

 

[IronLion]

hey nice job on the pr....

what is a Bradford Press?

 

[coolcolj]

Its basicly a military press where you start from the front, lockout and then lower behind the neck, lockout and back to the front.

Perhaps you don't actually lockout at the top, but I do. Just pump some blood into the entire shoulder girdle

 

[dood]

Your squatcleans are more like a powerclean+frontsquat. Are you sure that it will carryover to a real squat clean? Going heavy on frontsquats will probably help the the bottom of a squatclean. I know what you mean about the split. I am starting to try going heavy and they are much harder than they look.

 

[coolcolj]

Well some of the reps are like that, there are a few that are more like proper squatcleans, but it's just a matter of the weight being too light for a proper squatclean.

I would need to use at least 250lbs, but most olylifters can convert powercleans into squat cleans as the weights get heavier, just a matter of dropping lower to catch it. This is something I noticed with the lifters on the Ironmind tapes.
Also I don't think I'm the kind of lifter that drops down to rock bottom to catch the weight, I prefer to pull it as hard as I can so the weight goes higher and I ride it down.

But I need to slowly condition msyelf to squatcleans, these are hard work! Damn powercleans are so much easier

With jerks is a confidence thing too, when I have this heavy load on my chest it doesn't feel very inviting to try jerk it

 

[guldukat]

Colin,

Good lifts, even the misses

I'm glad you're not hurt, but that was sorta funny, I must admit. You getting up from the one attempt, smiling and laughing was cool as hell.

What does your Avatar Goddess make of these videos, of lifting in general I wonder? I've said it in the past, and I'll say it again: she's one of the most beautiful girls I've seen in some time. Don't let her go, man!

 

[Lord_Suston]

solid progress man those clean went up with some real nice speed, the only thing is it looks like you bring the bar up then hang clean it??? maybe it is just me but it looks like two separate moves

 

[coolcolj]

thanks guys

LS - well that's how your supposed to do a proper clean, controlled first pull and then explosive 2nd pull. Something to do with leverage, you can impart more velocity to the bar in the 2nd pull because of the better leverages in that body position. Also if the bar is moving too fast when you reach there, you will lose power. Some people go faster in the first pull, but I think going slower helps to keep focus and stay in the groove if you are not an experienced olylifter.
It is hard to do from the mental side, it's like throttling back a F1 car or something

I dunno, it's been something I've been consciously doing lately.
I think applies more to full cleans, where you have much heavier weights.

guldukat - my ego took a beating

She thinks I'm a bit of a fanatic, I guess everyone here is to some extent
Well we used to play BBall a lot. Since I started lifting, hardly ever now, just once in a while. I've shown her a few clips, and she doesn't know why I subject myself to this "torture'
Approves of the muscles though

Thanks for the compliments