Few OHP and OL lifting clips...

[b fold the truth]

PLEASE RIGHT CLICK AND 'SAVE TARGET AS'!!!!

Ok...brian747478 trained with me and I didn't push anything too hard in the gym and event managed to not do board presses or anything that would hurt my bicep tendons.

I cut the volume down on Sunday and Monday...and I feel much better and bigger today. That might be a trend for a few weeks

PLEASE RIGHT CLICK AND 'SAVE TARGET AS'!!!!

Overhead Rack Press
several warm up sets
241 x 1
263 x 1, PR!!!
225 x 8
185 and 135 x 5

I did some tate presses and lying dbell tric exts, pull downs and a set or two of band lat rows and band curls...

Then I did some OL lifts.

I went light through the entire thing...but you really have to with the thick bar. Hand, grip, and wrist strength takes it toll on you.

PLEASE RIGHT CLICK AND 'SAVE TARGET AS'!!!!

Power snatch with 93 pounds 2 3/8" bar
Jerk with 152 I think...
Overhad squat with 40 pounds, form felt good on the last rep...lol

PLEASE RIGHT CLICK AND 'SAVE TARGET AS'!!!!

Brian also set a few Pr's too...
201 log press
210 log press...PR!!!!

He also did a 3 board press with 286 x 5...also a PR for him.

 

[b fold the truth]

263 OHP

Overhead Squat

210 log press!!!!

B True

 

[IronLion]

You snatch technique looks much better...you look fast in the last couple of reps.

The jerk loked like a push press b/c you were pushing the weight up, instead of locking out while dropping below the weight. The jerk/split jerk should not require any concentric pressing, until after the weight is locked out. A good way to tell if you have done it right is to see if the bar has moved vertically at all...it shouldn't move while you lock out your arms, then once you are locked stand up with it. The focus of the exercise is to split/drop quicker than gravity is going to drop the bar, thus enabling you to lock out huge weight overhead.

 

[IronLion]

btw nice work on the 263 rack press

 

[b fold the truth]

Thanks man... The weight actually felt so light that I had a hard time remembering to drive with my legs or drop under it. I get that way on most lifts. When I am deadlifting...the hardest sets are from 400-550. After that I get my mind right that I have to pull fast, etc...

I find it hard to dip much more than that, especially for reps and in a certain given time. Usually the winners in the OHP events jerk like I do or less...

I'll see if I can get a few good motivating clips up here in the next day or so

B True

 

[IronLion]

Good Luck getting those joints healthy....I'm in the same boat right now...lol

 

[coolcolj]

form is not bad - but not great either

your still trying to do the olylifts like you deadlift - this is a no no.

You need to get the bar right against your shins, back arched and staright/ rock solid. Your back is rounded, and keep it rigid for max transfer of power.

Shoulders in front of the bar. Slow and controlled off the floor, the bar should not scrape on your shins since you are pulling straight up, not back like in deadlifts. slowly acclerate as you approach the knee, but still slow, once you go past the knee then you explode - shove the floor away with your legs, violent shrug, keeping the arms loose like ropes - bbar really close to the body all the way up. Drop under the bar, the bar should pull your arm up in the snatch as you dip under it.

the start position should be like the 2nd pic, not the first one.
http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/KINS 144/Kins144_Power Snatch.htm

with the jerk put the bar in your chest and use it as a launching pad. The legs do all the work off the chest, and the arms finish it off, but it's mostly legs. The faster you dip the more power you get - it's just like jumping. Slam the bar up, dip under it, pop the legs out a bit wider and squat down a bit, rack it with the arms lockout out. It helps if you can do it in the oly front squat position - just gotta snap the head back as your drive it up.
When it's done properly you can power jerk way more weight than a push press.

When you lower it you sorta drop it on your chest and bend the legs to absorb the shock.


http://www.hhs.csus.edu/homepages/khs/Kilogram4/public/KINS 144/Kins144_Press PJ.htm