LowerBody 2 workout + clips = 9th July

[coolcolj]

clips from today - nothing much different I guess from previous clips except my clothes

Right Click and Save!

PowerCleans and PowerJerks - couple sets of 155lbs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_PowerClean+PowerJerks155_9July03.mpg

CleanPulls - 253lbs x 3 - still not doing them right I think
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_CleanPulls253x3_9July03.mpg

Hang SquatCleans 109lbs x 3 - 1st rep looked good, others kind went off balance at the bottom.
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_Squatcleans109_9July03.mpg

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Moved this session up one day from when normally do it.
Good workout today. Shoulders were fine for the Jerks today even after the presses yesterday, although I felt a bit wobbly at the lockout. Upper body isn't that sore at all!


OlyLifts

Warmups -
Cleangrip Jump shrug - Bar x 6
SnatchGrip JumpShrug - Bar x 6
HangCleanPull+HangPowerClean+3FrontSquat+3PowerJerk - Bar
HangSnatchPull+2 HangPowerSnatch+ 3 OverheadSquats - Bar
HangPowerSnatch - Bar x 5
CleanPull+ PowerClean + 3 x PowerJerks - 89lbs
SnatchPull + PowerSnatch + OverheadSquat (dropped) - 89lbs

Rest - 2-3mins

resetting after every rep - Hook Grip
CleanPull+ Powerclean + 3 x PowerJerks - 110lbs, 130lbs
CleanPull + 2x(Powerclean + PowerJerk) - 155lbs
Powerclean + 3 x PowerJerks - 155lbs x 2 sets

CleanPulls - 243lbs x 3, 253lbs 3x3

PowerClean - 175lbs 2x3
PowerClean + 3 x Hang SquatCleans - 89lbs x 2sets, 109lbs


Front Squats - RAW

Warmup sets - 45lbs x5, 135x5, 185x5
Tempo 10X0 - Rest 3 mins

205lbs 3x3 - 2 sec pause at the bottom of first rep in each set
Iso-Eccentric singles - 155lbs x 2

Full Back Squat - 135x10

Felt damn hard, kept blacking out, even when walking out!
Legs were not taxed all that much however.


Core and Remedial Work

Reverse Hypers - BW x12

 

[Exodus]

good work......... your form is incredible!!!!

X

 

[coolcolj]

good work......... your form is incredible!!!!

X

thanks, that's what I'm working on at the moment,
it's much improved, but still not quite as good as what I see on the Ironmind oly tapes

 

[dood]

Most people have bad form. I watched the Chad Ikei videos alot of times and constantly work on form. CCJ, what are chads best lifts?

 

[coolcolj]

the problem with the Chad Ikei vid is that he is using only 88lbs - which makes it hard to relate to form wise

don't know but from what I have read i think he placed 10th in the world championships once when he was competing


54 Kg
Snatch 102.5 Chad Ikei 71 7/24/93
C+J 130.0 Chad Ikei 71 12/6/96
Total 232.5 Chad Ikei 71 12/6/96


Chad holds 14 National Olympic Weightlifting titles, including five National Championships and three Olympic Festival gold medals. He's the current American record holder in the 54-kilogram and 52-kilogram weight classes. He was a member of the 1994 World team, and he was second alternate for the 1996 US Olympic team.

But those were weightlifting events. He's "dabbled" in powerlifting, too, and holds the world record bench press in the 52-kilogram class. He's also the junior world record holder in the 52-kilogram class.

He was the lightest and youngest athlete to bench over 300 pounds, he accomplished this feat when he was 17 years old and bodyweight of 113 pounds.

 

[coolcolj]

21 yo US womens national champ Danica Rue taking an easy 231 pound clean
and jerk at a local meet a few months ago, after snatching 176 pounds

Makes me look bad

right click and save
http://www.members.optushome.com.au/coolco...%20105!.MPG

 

[revexrevex]

she's got huge legs

 

[MsBeverlyHills]

CCJ-- nice technique-- nice form

 

[coolcolj]

thanks

Man since I started front squatting again, not going too heavy, good form, triples - first rep with a 2-3 sec pause at the bottom, and then explode up, next two quick.

my knees, patella etc, all the ligaments around there really feel so much stronger and larger!

The difference is pretty noticable since yesterday where I did 2 very slow eccentric singles with isometric holds every 2-3 inches.