Lower body workout 2 + clips

[coolcolj]

Clips from today -Right click on each and save before viewing!

PowerClean + 3 Powerjerks - 175lbs - still jumping forward on Jerks, so need to work on my form here.
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_PowerClean+3PowerJerks175_3July03.mpg

SnatchPull - 243x3 - too heavy thus not able to maintain proper snatch form
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_SnatchPull _243x3_3July03.mpg


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2nd of my 2 lower body days

Decent session, without being spectacular. Definitely starting to get stronger I feel.
Had a bit of audience when doing the olylifts, damn I must be the only guy in the gym that does em, and people must think the 10kg and 15kg bumpers are real 45s



OlyLifts

Warmups -
Cleangrip Jump shrug - Bar x 5
SnatchGrip JumpShrug - Bar x 5
Hang powerclean + front squat x 3 - Bar
Hang PowerSnatch+5 overhead squats - Bar
Powerclean + 3 x PowerJerks - Bar, 89lbs

Rest - 3mins

resetting after every rep
Powerclean + 3 x PowerJerks - 110lbs, 130lbs, 155lbs 175lbs

Snatch Pull - 175x2, 243lbs 3x3, 175x2 - some with Hook grip
PowerSnatch - 110lbs x3
PowerSnatch + 3 Hang PowerSnatches - 110lbs


Snatch Pulls too heavy at 243lbs - Butt shooting up, 175lbs was fine. I'll use between 175- 195lbs in the future.
Having problems hook gripping the snatch pulls, need a smaller diameter bar! I believe proper coly comp bars are slightly smaller in diameter.
Still not get a strong lockout on the snatches

Front Squats - RAW

Warmup sets - 45lbs x5, 135x5, 185x5
Tempo 10X0 - Rest 2 mins

190x5
195lbs 5x3 - 2 sec pause at the bottom of first rep in each set

Full back squat - 135lbs x 10

Started blacking out on the last 2 sets, other than that not too difficult relatively speaking - front squats are always hard!


Core and Remedial Work

Reverse Hypers - BW x12

 

[sk*]

Nice, i'm gonna try doing powercleans for the first time today.

-sk

 

[coolcolj]

Nice, i'm gonna try doing powercleans for the first time today.

-sk

good luck - and don't go too heavy, remeber form first, and then poundage will come

speed, snappy, explosive - don't muscle it up.

 

[PolishHammer1977]

nice job brother man!

 

[mrzap]

Ya, CCJ you inspired me. I did powercleans on Wed. First time I have done them at the gym for real. All time previous I was just messing around in the garage.

I feel weak in comparison to you hehe

I did 115 for 5 reps powerclean + overhead press. It felt really good. Seemed to even work my quads a little bit.

 

[Mike_Rojas]

Good job. Nice bumpers

 

[coolcolj]

I need to get stronger myself!

 

[edgecrusher]

CCJ, very nice technique overall. (As usual!) The only redomendation I would have, is to drop just a bit lower on your push jerks. I think w/ just a bit more hip drive, you could handle a lot more weight!!!

On another note, I just got those Oly lifting shoes you recomended, can't wait to break those suckers in!!!

 

[coolcolj]

CCJ, very nice technique overall. (As usual!) The only redomendation I would have, is to drop just a bit lower on your push jerks. I think w/ just a bit more hip drive, you could handle a lot more weight!!!

On another note, I just got those Oly lifting shoes you recomended, can't wait to break those suckers in!!!

thanks - yeah I need to get my hips more into the move, sit back a little more.

my main problem now is overhead supporting strength, anything above 175lbs starts to feel mighty heavy locking it out overhead!

 

[ffknight84]

I did 115 for 5 reps powerclean + overhead press. It felt really good. Seemed to even work my quads a little bit.

the final part of the power clean is a front squat don't forget

i love cleaning ( not the house ) best overall strength exercise around. Going for 5x5 @ 205 tomorow, if i get it it will be a PR for reps and sets.