OHP and thick bar work, 5-12-03

[b fold the truth]

I was pretty worn down from Sunday's workout but I still did something on Monday for overhead work. Decided to use my thick bars some on overhead press and they are HARD!!!

Rack overhead press
180, 191, 200 x 5
211 x 5
220 x 3 and 1...couldn't keep the bar in line, grip was funky

2 Board Press
135 x 5
225 x 5
275 x 5
315 x 1, bicep tendons were hurting BAD!!!!

Laying Dbell tric exts
15's x 20 x 5 sets, 20 sec rest between sets

Band Rows, band face pulls, and band curls
few light sets of each

Hang Snatches with the 3" bar
82 x 5, first set
82 x 5, second set

 

[b fold the truth]

The overhead press...starting from the bottm is hard and I never did quite get the right grip on these...

Hang snatch with 82 pounds and the 3" bar. The bar makes it harder and does NOT rotate at all. You don't realize how much you need the rotation of the bar till you don't have it anymore. Working on it...and my dog, Jordan, was helping...lol They really did hit my upper back/erectors quite a bit.

Enjoy...

B True

 

[IronLion]

Are you allowed to drop and catch the weight or do you have to stand up like that?

If you can drop and catch the weight the grip will probably be less of an issue b/c you won't hve to pull with your arms past your waist.

BTW that is a great sus.GM pr in your other thread.

 

[b fold the truth]

Are you allowed to drop and catch the weight or do you have to stand up like that?

If you can drop and catch the weight the grip will probably be less of an issue b/c you won't hve to pull with your arms past your waist.

BTW that is a great sus.GM pr in your other thread.

I was just doing the hang snatches to work on grip and to also get more practice in the OL lifts. They need A LOT of work. I plan to do hang snatches on Monday's and Hang Cleans on Thursday's.

I'm still not sure what you are asking or saying...can you rephrase it maybe? Maybe I am just confused...lol.

Thanks

B True

 

[PolishHammer1977]

Strong and the hang snatches are looking better

 

[rjl296]

just a comment on how big your delts are lookin

 

[WarriorPL]

LOOKIN' HUGE on those snatches man. Keep up the GREAT work.

 

[The Red Dragon]

nice work, looking nice too, you've got cannonballs for delts there

 

[IronLion]

I will do a couple of sets of hang snatches and take some pics later tonight or tomorrow to better illustrate what I am saying. With a snatch all you have to do is pull the bar from just below the knee to mid waist and the rest of the movement is a drop squat/overhead squat. If you can master dropping and catching the weight your olympic movements will improve more than you can imagine with no marked gain in strength. With your martial arts backround you will have the hip flexibilty to clean or snatch big weight. Also the less you have to pull/ reverse curl the thick bar the easier it will be to hold onto it even with more weight. Like I said I'll take some photos to explain this better, I would take a vid but I am a poor bastard...lol

 

[b fold the truth]

I will do a couple of sets of hang snatches and take some pics later tonight or tomorrow to better illustrate what I am saying. With a snatch all you have to do is pull the bar from just below the knee to mid waist and the rest of the movement is a drop squat/overhead squat. If you can master dropping and catching the weight your olympic movements will improve more than you can imagine with no marked gain in strength. With your martial arts backround you will have the hip flexibilty to clean or snatch big weight. Also the less you have to pull/ reverse curl the thick bar the easier it will be to hold onto it even with more weight. Like I said I'll take some photos to explain this better, I would take a vid but I am a poor bastard...lol

Thanks man...that sounds right. I just don't feel comfortable yet with these exercises.

B True