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L. O. G. (Lifting for Overhead Greatness)

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petpre61

New member
This is going to be my new log - old log:
http://www.elitefitness.com/forum/showthread.php?t=506753&page=1&pp=20

After the end of my hockey season I took 3 weeks off and did nothing except eating. Now it is time to get back on track. Some goals I thought of are a 100kg snatch and a 130kg c&j. Somewhere in between I would like to do a triple in the oly backsquat with twice my bodyweight. I am still being online coached by txinstitute who program my workouts and critique on my technique.

This is my routine for the next four weeks:

Day 1
Squat 5x5 @ 77%
Fr Squat 5 x 3 @ 85%cj
Push Press 5x5
Hyper 3x15

Day 2
OH Squat 5x3 @ moderate weight
Pwr Sn 5x3 @ 72%
Clean + CJ 5x1+1 @70-75%
Shrugs 3x10 @ 82%cj

Day 3
Sq 5x5; working up to a max set of 5
Snatch 8x1 @ ~72%
CJ 6x1+1 @ 65-70%
RDL 5x5
 
right now I am 82kg but rather fat :rolleyes:

yeah it will take some time. I am around 80kg for a snatch, with some workouts
that is, and a 100kg clean (without a jerk).
 
Day 1

Squat
5x5 @ 102,5kg

Fr Squat
5 x 3 @ 85kg

Push Press
5x5 @ 60kg

Good Mornings
3x15 @ 40kg

First workout after a lay off is always hard. Squats felt heavy. If I increase
the weight 2,5kg every week I will hit a new 5x5 PR at the end of this cycle.
I bet I will be sore tomorrow.
 
petpre61 said:
thanks tomouk. how are you doing?
Click to expand...

Not bad thanks. just started full (ish) training again after letting my shoulder heal. I have to start the oly lifts at 60% for 6 sets of 3 and add 1kg every session for now. Will be quite frustrating i imagaine but at least im back doing it and hopefully ill be ready for a comp i have in july.
 
petpre61 said:
right now I am 82kg but rather fat :rolleyes:

yeah it will take some time. I am around 80kg for a snatch, with some workouts
that is, and a 100kg clean (without a jerk).
Click to expand...

Well I still think your goals are doable this year.

Who cares if you are fat - hell, a belly help you IMO...at least for this sport. Plus I am a 105 so watch your mouth... :p

BW snatch is pretty darn good. Won't win a meet, but could scare the hell out of most pansy ass lifters (not that they would understand why you were flinging weight overhead at such a rate!) and sometimes that has to be enough. I get WTF looks doing Overhead Squats w/

On the 100k clean...if only the jerk were easier...lol. Jerks, to me, are as hard as anything. I try to tell people to put their hands in their pockets and throw the weight off their chests...they look at me puzzled....

I love the elite'ness of this sport!
 
[B24] said:
im starting my full oly program in a bit under 4 weeks, which im looking foward to...
anyway back to what i was going to say. i find my jerks to be easier then my cleans? not a whole lot easier, but i still find them to be stronger for me. wierd?
Click to expand...

My coaches say that good jerkers have a mental advantage as the lifter just has to worry about the 1st half of the lift as they know they can jerk whatever they get to their shoulders, whereas the other way around the lifter is performing the clean while thinking OMG i still have to jerk this! Thats me; the 2nd one lol.
 
it is not like I am not good at jerking but up to now I havent done any jerks beyond 80kg b/c I injured my shoulder a bit. I am confident in my jerk :)
 
yeah. I know I shouldnt. I havent done snatches for like a year or so hence I need some time to get used to them again. darn dimas' snatch gif where he throws his head back like crazy. it is never good to try to copy the stars from head to toe.
 
1.4

BSquat
5x5 40/60/80/100/107,5kg

goal at end of week 4: 1x5 117,5kg

Snatch
8x1 52,5kg
http://www.youtube.com/watch?v=hWEuTG1qI6o

still getting used to them. so I need to get my ellbows up high without pulling for the extension during the 2nd pull. I am still throwing my head too much as well.

goal for week4: 8x1 70kg

C&J
6x 1+1 67,5kg
http://www.youtube.com/watch?v=qafcj7XxZKU

hope this time the angle is better.

goal for week4: 90-100kg

RDL
5x5 70kg
http://www.youtube.com/watch?v=bLtlrXHUh84

havent done them before so I shot a vid to make sure we are talking about the same stuff.

goal at end of week 4: 5x5 100kg
 
NIce to see somebody using the olympics - and using them as part of a plan and not just when they feel like a few.

I'll offer some advice:

Why not squat after the oly lifts - put the complex and explosive stuff before the strength work, eg:

Snatch
C&J
Squat (variation)
deadlift/ pull (variation)

The legwork (done for reps) will affect your oly lifting, whereas the oly lifts will not hinder your squatting strength anywhere near as much.

When you return from the split in the C&J, practice getting your feet togther ias smoothly as possible. If you can't learn to do it when you are using relatively light weights, then it's a real problem for you later.

Thse rack deads' need to be done from a full pause or else they are called top half deads. Either is fine for your oly training, but I'd bet you'd beefit more rom doing 'pulls' where you explode 1-5 times and try to float the bar.

I cant see fully from the tapes, but when cleaning, you may need to extend mnore in the final stages of the pull, using your traps and calves.

When overhead squatting, come down as far as you are strong (before you begin to collapse) and pause for as much as 2 seconds before recovering. This helps to get you comfortable in the catch position when snatching.

I can't see your snatch video - butthe power snatch is not yet deep enough. I'd do an overhead squat after each snatch and power snatch rep, and practice snatch pulls (as with the cleans) to give yourself a good chance to get under the bar.
 
petpre61 said:
yeah. I know I shouldnt. I havent done snatches for like a year or so hence I need some time to get used to them again. darn dimas' snatch gif where he throws his head back like crazy. it is never good to try to copy the stars from head to toe.
Click to expand...

Throwing your head back or looking up is a great way to chip a tooth or two...
 
musketeer said:
I'll offer some advice:

Why not squat after the oly lifts - put the complex and explosive stuff before the strength work, eg:

Snatch
C&J
Squat (variation)
deadlift/ pull (variation)

The legwork (done for reps) will affect your oly lifting, whereas the oly lifts will not hinder your squatting strength anywhere near as much.
Click to expand...
It makes sense, however I dont design my workouts. My guess is, my first cycle's focus is on squatting strength and relatively low weights with the oly lifts.

When you return from the split in the C&J, practice getting your feet togther ias smoothly as possible. If you can't learn to do it when you are using relatively light weights, then it's a real problem for you later.
Click to expand...
I am not sure what you are trying to say.

Thse rack deads' need to be done from a full pause or else they are called top half deads. Either is fine for your oly training, but I'd bet you'd beefit more rom doing 'pulls' where you explode 1-5 times and try to float the bar.
Click to expand...
these are romanian deadlifts not rack pulls. deadlift variation at the end just like you suggested.


I cant see fully from the tapes, but when cleaning, you may need to extend mnore in the final stages of the pull, using your traps and calves.

When overhead squatting, come down as far as you are strong (before you begin to collapse) and pause for as much as 2 seconds before recovering. This helps to get you comfortable in the catch position when snatching.
Click to expand...
thanks for the tips. I am going to pay attention to it.

I can't see your snatch video - butthe power snatch is not yet deep enough. I'd do an overhead squat after each snatch and power snatch rep, and practice snatch pulls (as with the cleans) to give yourself a good chance to get under the bar.
Click to expand...
isnt it a power version every time you catch the bar at quarter squat or even higher?
 
5.4

shitty workout.

OH Squat
5x3 50kg

easy. still getting used to them.

Pwr Snatch
5x3 50kg

easy as well


C+C&J
3x 1+1+1 80kg

fucking stupid. doing these right after heavy squating day with a big weight jump (+7,5kg) well I couldnt finish it and am pissed. just like Al I am losing my pinky after the clean and have a hell of a hard time with a secure jerk, grip wise that is beecause the weight would be a walk in the park.

GP Rows
3x10 52,5kg
 
petpre61 said:
just like Al I am losing my pinky after the clean and have a hell of a hard time with a secure jerk, grip wise that is beecause the weight would be a walk in the park.
Click to expand...

I am taping my fingers now. Works great...pinky can't escape if it's taped to the other finger!

As of right now I can still PP more than I can jerk. It sucks, but it is what it is. I have tons of power, but the execution is still not there. It will be one day.
 
About the jerks: try to just take one deliberate step with each foot, and not suffle the feet. When you have double your bodyweight up there (which I never have!) then you will need to be very efficient in moving from the split.

I just noticed that you were not deloading the bar on the floor, so I asumed that R stood for rack not Romainian - only you wern't using a rack. The deadlift is 'dead' because you pull from no tension, i.e. the bar is resting on the floor.

The power snatch is OK, but you could go deeper and make it a little bit more like the full snatch - you are sometimes in danger of completing 'muscle' snatches instead of power snatches. This is evidenced by the circular motion of the bar around you at the top of the lift instaead of the bar being pulled straight up and your body coming under the bar.

The fatct that the strength aspect of squats is primary to light weights used in learning the motor fuction required for the olyumpic lifts makes it even more important to do the oly stuff fiirst. Just take a slightly longer rest between, the oly stuff will warm you up and actually prime you for the heavy squatting - at least I find so.
 
Last edited:
7.4
BSquat
5x50kg 5x70kg 5x90kg 5x100kg 1x5 110kg

Snatch
8x1 52,5kg
http://www.youtube.com/watch?v=SPC_L5qsWLQ
http://www.youtube.com/watch?v=d8uw8-lvEuY

I think I made some interesting vids this time. I dont have an arch off the
floor. and I still throw my head a lot.

C&J
6x1+1
http://www.youtube.com/watch?v=pkg3eP5DMCw

I am trying to do the little repositioning thing after you get back up from
the hole while bounce the bar a little bit so I can readjust my grip and get
my fingers back under the bar.

RDL
5x5 80kg


5x 55-58s:120s 7x 20-30m (havent measured it yet)
+
15min 175W/85RPM
 
can't access the last 2 vids yet. Still looks like a Power Snatch + Overhad Squat, but getting better for sure. On your jump you are moving backwards, I try to keep my feet in the same spot.

It's a hard lift for sure. Mine still looks like a power snatch + overhead squat....
 
ive had the same prob with the head throwing, if your not already doing this try picking a point on the wall and focusing on it through the whole lift, including the start where your looking down too much (thats why you dont have the arch i think).
 
al420 said:
can't access the last 2 vids yet. Still looks like a Power Snatch + Overhad Squat, but getting better for sure. On your jump you are moving backwards, I try to keep my feet in the same spot.

It's a hard lift for sure. Mine still looks like a power snatch + overhead squat....
Click to expand...

yeah I see it too. the lift is hard I am still a big time noob lol. I guess the weight is too low to do a real squat snatch simply b/cwe are strong enough to snatch it high enough and dont need to catch it in the hole lol.


dont know why the 2 vids arent accessable. maybe they will be later...
 
petpre61 said:
yeah I see it too. the lift is hard I am still a big time noob lol. I guess the weight is too low to do a real squat snatch simply b/cwe are strong enough to snatch it high enough and dont need to catch it in the hole lol.


dont know why the 2 vids arent accessable. maybe they will be later...
Click to expand...

I am n00b as well - and the lift is very hard. I do tons of full snatches w/ a broom stick - almost every day - and it is helping. Your flexibility looks good - doesn't seemt o be hindering your overhead squats (I still have to try to pull the bar apart to feel half way decent in the hole w/ overheads
 
musketeer said:
The power snatch is OK, but you could go deeper and make it a little bit more like the full snatch - you are sometimes in danger of completing 'muscle' snatches instead of power snatches. This is evidenced by the circular motion of the bar around you at the top of the lift instaead of the bar being pulled straight up and your body coming under the bar.
Click to expand...
okay

The fatct that the strength aspect of squats is primary to light weights used in learning the motor fuction required for the olyumpic lifts makes it even more important to do the oly stuff fiirst. Just take a slightly longer rest between, the oly stuff will warm you up and actually prime you for the heavy squatting - at least I find so.
Click to expand...
I understand where you coming from but I trust my coaches and wont change
the program for now. It is supposed to be a 4week program so I will see
what's coming next.
 
TomoUK said:
ive had the same prob with the head throwing, if your not already doing this try picking a point on the wall and focusing on it through the whole lift, including the start where your looking down too much (thats why you dont have the arch i think).
Click to expand...

I will try that. thanks.
 
11.4

BSquat
5x5 107,5kg

right knee hurts a bit but overall I felt good doing these


FSquat
5x3 92,5kg

Push Press
5x5 67,5kg

GMs
3x15 47,5kg
 
al420 said:
I watched the C&J... Try taping your fingers together so they don't come off the bar. Other than that looked good.
Click to expand...

seems like my own tips dont work for me quite too well. anyway I am working on the little readjustment bump and dip after you get back from the hole. right now I am able to regain my full grip on one hand but I am too slow for both. I might just add an extra day just doing these...
 
IMHO in both your clean and snatch, you aren't extending all the way before you drop under it. You've got a lot of power, but your knees look bent to me when you start to drop. Also, is the bar contacting your thighs at all? Your Jerk looks great!
 
s8nlilhlpr said:
IMHO in both your clean and snatch, you aren't extending all the way before you drop under it. You've got a lot of power, but your knees look bent to me when you start to drop. Also, is the bar contacting your thighs at all? Your Jerk looks great!
Click to expand...

i agree theres something not quite right with your 2nd pull, looks like ur arms are doing too much of the work. When this happens with me its usually because theres too much tension in my arms and shoulders in the start position, its hard to tell if your doing the same but theres no harm in making sure your arms/shoulders are relaxed and that your legs are doing the work. You ll know when you ve got it right cus with your power 55kgs will fly up.

Have you ever tried lifting from blocks? might be worth a try because you obviously dont have the momentum off the floor so you have to extend properly to make the lift.
 
I think this time I extended better but I agree that there is still lots of room for
improvement. Tomo, I am sure at the right time my coaches will address the
issues . For the time being I was told to focus on not pulling prematurily
with the arms during the snatch.
 
Last edited:
petpre61 said:
I think this time I extended better but I agree that there is still lots of room for
improvement. Tomo, I am sure at the right time my coaches will address the
issues . For the time being I was told to focus on not pulling prematurily
with the arms during the snatch.
Click to expand...

sorry, got a bit carried away with the advice, forgot you have coaches!
 
Extension does look better in those ones. Doesn't look like you pull with your arms at all, just a lot of speed!! Had to watch the snatch video a few times to catch anything. Looking nice and fast, keep up the hard work!
 
thanks guys.

coaches said I need to
- not pull with my arms until I am fully extended especially with snatch
- make the bar touch my hip
- go into the hole immediatley - kind of like jump up and jump down
 
long lay off dont know why but I needed some rest. maybe I started too soon with a new cycle after the end of the season...

22.4
BSquat
3x5 110kg

FSquat
3x3 95kg

Push Press
3x5 70kg

these felt really good.

GM
2x15 50kg

As you can see I dropped two sets on every exercise except for GMs
where I only dropped one. Should stick with a reduced number of sets?
 
The Power Snatch is almost a Snatch...lol. For my inflexable ass anyway.

Clean looks good! Nice jump - progress is amazing ain't it.

Loking good Pet - you are making great progress.
 
al420 said:
The Power Snatch is almost a Snatch...lol. For my inflexable ass anyway.

Clean looks good! Nice jump - progress is amazing ain't it.

Loking good Pet - you are making great progress.
Click to expand...

thanks al. when are we gonna see some of your lifts?
 
snatch looks loads better -even the misses looked ok, just not aggressive enough with the lock out. You also look much more comfortable in the bottom position recieving position.
 
TomoUK said:
snatch looks loads better -even the misses looked ok, just not aggressive enough with the lock out. You also look much more comfortable in the bottom position recieving position.
Click to expand...

thats for sure. they feel alot better too. I havent done any snatches for ages and back then with even more horrible form than now. thus I am really happy with my progress. it is impressive how the form changes from one workout to the other...
 
Last edited:
petpre61 said:
thats for sure. they feel alot better too. I havent done any snatches for ages and back then with even more horrible form than now. thus I am really happy with my progress. it is funny how the form changes from one workout to the other...
Click to expand...

good to hear, hope i can make similar progress when im fit (i had shoulder surgery last week).

By the way where did you get that Olympic bar and how much did it set you back?
 
petpre61 said:
thanks al. when are we gonna see some of your lifts?
Click to expand...

I have a stress fracture in my left ankle, so I have not trained my 'lifts' for 3 weeks now. Depressing to say the least. My 9yr old has been training his ass off - here are a few pics from our last inner-squad meet.
 
al420 said:
I have a stress fracture in my left ankle, so I have not trained my 'lifts' for 3 weeks now. Depressing to say the least. My 9yr old has been training his ass off - here are a few pics from our last inner-squad meet.
Click to expand...

dang, bad to hear - kinda tough to see the pics as a non-plat
:(
 
s8nlilhlpr said:
damn man, looking good!
Click to expand...

thanks, s8nlilhlpr. I really like my progress especially backsquats feel like I could do a lot more. fronts getting heavy but it feels good to do two plates on both squatting exercises.
 
petpre61 said:
thanks, s8nlilhlpr. I really like my progress especially backsquats feel like I could do a lot more. fronts getting heavy but it feels good to do two plates on both squatting exercises.
Click to expand...

I've always loved squatting. Most people hate it, but I find it very comfortable. Do you work speed squats at all? Whats the max% for those, 50? I've been told to work on my speed, but if I accelerate from the floor my knees start killing me.

Figure I'll start working some clean/snatch pulls in, along with some lighter front squats. 5x5 was a curse, I have to add weight now! I can't stand staying at the same weight, I always try sticking an extra 5-10lbs on even though I know I shouldn't.
 
s8nlilhlpr said:
I've always loved squatting. Most people hate it, but I find it very comfortable. Do you work speed squats at all? Whats the max% for those, 50? I've been told to work on my speed, but if I accelerate from the floor my knees start killing me.

Figure I'll start working some clean/snatch pulls in, along with some lighter front squats. 5x5 was a curse, I have to add weight now! I can't stand staying at the same weight, I always try sticking an extra 5-10lbs on even though I know I shouldn't.
Click to expand...


what are speed squats?
 
well, the way I've done em, is with max acceleration out of the hole, with weight a secondary concern. I can lift plenty of weight, but I'm way too slow for the snatch. Was told I needed to work on speed, figured speed squats/deads once a week would help out. Trying to add to my total so my coach doesn't call me a girl ;).
 
From the reading I gather around here, speed work should be done at 50 to 60% of your 1rm. I feel that speed work really helps with the stretch reflex, and gets me going out of the hole at a good rate.
 
s8nlilhlpr said:
well, the way I've done em, is with max acceleration out of the hole, with weight a secondary concern. I can lift plenty of weight, but I'm way too slow for the snatch. Was told I needed to work on speed, figured speed squats/deads once a week would help out. Trying to add to my total so my coach doesn't call me a girl ;).
Click to expand...

for weightlifting squats should be done with max acceleration out of the hole anyway. Even when the weight is too heavy to literally move quickly the mentality should still be that your trying to power through the sticking point rather than grind through it, if that makes any sense?

If your snatch is slow i would guess the best thing to do is power snatches with lighter weights and work on speed there, maybe from blocks or the high hang so that your emphasising the explosive 2nd pull.
 
12.05

overall not one of the best w/o I had lately. pwr snatches feel awkward compared to full snatches.

OH Squat
4x3 62,5kg

Pwr Snatch
4x3 62,5kg

http://one.revver.com/watch/266495/flv/affiliate/81334
http://one.revver.com/watch/266513/flv/affiliate/81334
http://one.revver.com/watch/266516/flv/affiliate/81334
http://one.revver.com/watch/266792/flv/affiliate/81334

they felt kind of heavy. I guess I started too heavy on them - only 5kg less than on the full snatch which are only singles as well.

Clean+Clean&Jerk
5x 1+1+1 67,5kg

http://one.revver.com/watch/266816/flv/affiliate/81334
http://one.revver.com/watch/266818/flv/affiliate/81334
http://one.revver.com/watch/267006/flv/affiliate/81334
http://one.revver.com/watch/267028/flv/affiliate/81334
http://one.revver.com/watch/267051/flv/affiliate/81334

they felt heavy too. I tried to have less weight on the backward leg on the jerks. Jerks felt heavy. so did the cleans.

GP Row
1x 10 62,5kg
 
s8nlilhlpr said:
well, the way I've done em, is with max acceleration out of the hole, with weight a secondary concern. I can lift plenty of weight, but I'm way too slow for the snatch. Was told I needed to work on speed, figured speed squats/deads once a week would help out. Trying to add to my total so my coach doesn't call me a girl ;).
Click to expand...

are you too slow while pulling yourself under the bar?
 
petpre61 said:
are you too slow while pulling yourself under the bar?
Click to expand...

Could be, I'm not exactly sure. I have a tendancy to swing the bar out, instead of pulling straight up and dropping. I'm working on balance and speed right now, with weight being secondary. Figure I'll just practice form and worry about pulling more weight when I see the coach.
 
sorry about the bad video quality - my laptop is gettting slower by the day.

14.5.07

BSquat
1x5 120kg (PR)

Snatch
8x1 67,5kg
http://one.revver.com/watch/268934/flv/affiliate/81334
http://one.revver.com/watch/268940/flv/affiliate/81334
http://one.revver.com/watch/268947/flv/affiliate/81334

Embarassed I just saw that I screwed up the weight increments. i did 67,5 last week as well. Dang I was wondering about what was going on in my notebook since I though it should have been 70kg. anyway snatches felt good again. I had only one miss so I can see the improvement.


Clean&Jerk
6x1 80kg
http://one.revver.com/watch/269054/flv/affiliate/81334
http://one.revver.com/watch/269216/flv/affiliate/81334

felt nice and easy.

RDL
3x5 107,5kg
 
It sucks - I Deadlifted last week up to 405x5 and it felt fine. Then 2 days later I did some Oly Back Squats and 275 felt like a ton - did 5 and hung it up. Did some Snatch Grip High Pulls and they were fine as well, but next day ankle was a bit sore. Gotta be careful

Today I tried squatting again and got up to 315x4 (should have been x5 but on my last rep I took a big breath and swallowed my gum - hung it up - funny shit - felt like I swallowed a bug!) - 405x5 was my heaviest top set recently. I am amazed by how heavy 315 feels right now - it's frustrating, but I will work through it.

I am still a few weeks from going back to the Oly gym - jumps hurt, and I have to jump into the hole to train right.

Thanks for asking.
 
al420 said:
It sucks - I Deadlifted last week up to 405x5 and it felt fine. Then 2 days later I did some Oly Back Squats and 275 felt like a ton - did 5 and hung it up. Did some Snatch Grip High Pulls and they were fine as well, but next day ankle was a bit sore. Gotta be careful

Today I tried squatting again and got up to 315x4 (should have been x5 but on my last rep I took a big breath and swallowed my gum - hung it up - funny shit - felt like I swallowed a bug!) - 405x5 was my heaviest top set recently. I am amazed by how heavy 315 feels right now - it's frustrating, but I will work through it.

I am still a few weeks from going back to the Oly gym - jumps hurt, and I have to jump into the hole to train right.

Thanks for asking.
Click to expand...

you will be back in no time.
 
17.5.07

Bsquat
3x5 117,5kg

another great squatting PR. knees ached a little bit so I thought I will stick with 3 sets since I felt a lot better with the reduced volume on the squatting day.

FSquat
3x3 102,5kg

these were easier than I had thought.


Push Press
1x 77,5kg

lol. I decided to skip them after not feeling strong enough and crunching my pinky while dropping the bar when I missed the 2nd rep on the first set.

GMs
3x15 57,5kg
 
24.5

been some time since my last workout. I was busy with school and a new
job so I had a nice deload...

OH Squat
4x3 65kg

Snatch
4x3 60kg

http://one.revver.com/watch/278496/flv/affiliate/81334

as discussed I switched to full snatches on this day as well. Only one set
on vid - something went wrong with the cam.

Clean+Clean&Jerk
5x1+1+1 90kg

http://one.revver.com/watch/278506/flv/affiliate/81334
http://one.revver.com/watch/278516/flv/affiliate/81334
http://one.revver.com/watch/278590/flv/affiliate/81334
http://one.revver.com/watch/278616/flv/affiliate/81334
http://one.revver.com/watch/278633/flv/affiliate/81334

ellbows got up a little slow which forces me to adjust in the hole which
makes me grind out these front squats out of the hole. when the form is
good I dont have troubles getting out of there.
Jerks were surprisingly easy.

GP Row
1x10 65kg
 
Your cleans might have felt heavy, but you are yanking that weight up to standing shoulder height. If you could catch the weight a bit sooner you wouldnt have to squat nearly at all. Looks great though!
 
JohnRobHolmes said:
Your cleans might have felt heavy, but you are yanking that weight up to standing shoulder height. If you could catch the weight a bit sooner you wouldnt have to squat nearly at all. Looks great though!
Click to expand...

i need that height since my scoop is nowhere as fast as I would like it to be
 
hey guys.

petpre, looks like you've made some great gains strength wise, as i remember you clean pulling repeatedly 85kgs or so. however, your technique has really suffered, what happened?

johnrobhomles, the "scoop" exists, but to "work on it" is a recipe for disaster. the lifts are fluid motions, you NEVER work on the double knee bend - it just happens.
 
super_rice said:
johnrobhomles, the "scoop" exists, but to "work on it" is a recipe for disaster. the lifts are fluid motions, you NEVER work on the double knee bend - it just happens.
Click to expand...


Could you elaborate more? What is a double knee bend? How would working on the catch be bad?
 
super_rice said:
petpre, looks like you've made some great gains strength wise, as i remember you clean pulling repeatedly 85kgs or so. however, your technique has really suffered, what happened?
Click to expand...

i dont know what happened, lol - just kept on going. what can you tell?
 
working on meeting the bar and "working" on a double knee bend are two entirely different things. if you consciously shift your knees out then back in for a "bump and pull" bar velocity drops dramatically and the pull stops becoming a fluid motion. the double knee bend, as it's called is supposed to be sort of an unconscious, lightning fast event.

pp61, i'm off the training so post more videos and i'll elaborate later.

to make a long story short, on snatch you are swinging the bar significantly and it is a very rough movement. the bar slows around youe knees and you draw it in to be bumped off your hips - you're probably loosing somewhere in the neighbourhood of 10-15kgs like this at least. however, very good work as i know you've just started.

on CJ, it looks like the power cleans early on have finally caught up. stop bending your arms and swinging the weight. good starting position overall. if you stop bending your arms and pull through you will clean 100kgs in a few weeks
 
always appreciate your input sr. I dont know how to stop swinging though. I suspect that the attempts when the bar only touches the hip slightly during the snatch and the clean are the better ones form wise? a few w/o back the bar didnt touch the hip at all during snatches and only upper thigh during cleans so I am happy I ahve the bar closer to my body now.
 
you stop the swinging by doing everything that you are doing now except:

- keep your arms straight; don't pull the bar into your body or any of that garbage just keep your arms straight and locked out
- extend with your whole body with said straight arms

i've got some videos of clean and jerk coming, as i just finished that workout. will probably have a couple of snatch videos soon
 
super_rice said:
you stop the swinging by doing everything that you are doing now except:

- keep your arms straight; don't pull the bar into your body or any of that garbage just keep your arms straight and locked out
- extend with your whole body with said straight arms

i've got some videos of clean and jerk coming, as i just finished that workout. will probably have a couple of snatch videos soon
Click to expand...

I will keep it in mind next time. thx
 
29.5

BSquat
2x5 120kg

FSquat
1x2 2x3 105kg

missed 3rd rep on 1st set

Push Press
1x5 77,5kg

GMs
2x15 60kg

Squats really felt like I am hitting the wall pretty soon. same for push presses lowering the weight is kind of hard for 5 reps.
 
 
petpre61 said:
worst work out ever Mad

31.5

OH Squat
5x3 67,5kg

Snatch
5x3 62,5kg

http://one.revver.com/watch/286549/flv/affiliate/81334
http://one.revver.com/watch/286550/flv/affiliate/81334
http://one.revver.com/watch/286572/flv/affiliate/81334
http://one.revver.com/watch/286575/flv/affiliate/81334
http://one.revver.com/watch/286581/flv/affiliate/81334


Clean+Clean&Jerk
1x1 1x1+1 92,5kg

http://one.revver.com/watch/286635/flv/affiliate/81334

hated it. when I get to 90kg I struggle mightily. the jerk was easy.

GP Row
1x9 67,5kg

missed last rep
Click to expand...

im sure youve noticed it but on the cleans your arms are bending WAY to early (on the ones you missed at least). Look at 0.33 secs - the arms have bend and the bar has barely passed the knee. Im sure you werent doing that on the lighter weights so could just be a mental thing with that weight.
 
6.6.07

BSquat
2x4 122,5kg

weird stuff. two days ago 5x125kg kinda easy and yesterday not able to do 122,5kg
for 5

FSquat
2x3 107,5kg

felt good

Push Press
1x4 80kg

missed 5th rep but the 4 reps felt pretty good

GMs
1x15 62,5kg

sore hammies today.
 
16/06
snatch 5 doubles with 55kg, second rep from the hang
http://one.revver.com/watch/303962/flv/affiliate/81334

okay weight

Clean 5 doubles with 80kg, second rep from the hang
http://one.revver.com/watch/303971/flv/affiliate/81334
http://one.revver.com/watch/304066/flv/affiliate/81334

80kg were too heavy.

Snatch high pulls, 5 sets of 3, second and third reps from hang
60kg

http://one.revver.com/watch/304144/flv/affiliate/81334


17/06
Front squat
3x bar
3x 40kg
3x 60kg
3x 80kg
3x 90kg
3x 100kg
3x 105kg

Push press
5x bar
5x 40kg
5x 50kg
5x 60kg
5x 70kg

Jerk
70kg for 7 sets of 3

my left wrist waS bothering me a bit so I only did 7. a lot of overhaed work this week...
 
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