Woohoo New Oly Squat Christmas Present :)

[coolcolj]

Its a bit messy, but a PR is a PR, and just before Christmas
I can almost smell reps with 3 plates - a nice Christmas Present for myself

295lbs x 2 !!!

The first rep - I noticed a pelvic tilt, I didn't push through my heels - that's why. Also on both reps noticed my knees moving slightly inwards. Felt a bit of lower back on both reps. but I seemed fairly upright in the movie

1.5 sec for both concentrics - not bad, but would like it under 1 sec



1.5 megs - Right click and save before viewing thanks

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullOlySquat295x2PR.mpg


workout

Monday 23rd December - 23/12/02 - Legs and Core

Power Cleans

warmups - Hang Power Clean 65x2, 95x2

Hang Power Clean
135lbs x 2

Power Cleans
135lbs x 2
155lbs x 2
185lbs 2x2

I can get the bar up to chin level, but always feels heavy, almost lost the last rep of the 2nd set, stumbled forward

Power Clean from Blocks - bar just above knee
135lbs 2x5

My form must be off, because I can't seem to do much weight over my snatches from the blocks (115lbs)



Full Olympic Squats - no belt

Warmup sets - barx10, 95x6, 135x2, 155x2, 185x2

Tempo 10X0 Rest - 3mins

225lbs x2
245lbs x2
275lbs x2 - either I was cold or dropped the weight down too fast, but both legs were wobbly and my left patella hurt a bit..
after a couple of BW squats and a rock bottom jump squat I was ok
295lbs x 2 - WOot New PR!!
I didn't think I get 2 reps but I did - the full jump squat fired my
CNS and got me in the right frame of mind!

225lbs x 5 - felt cold after a chat with a gym buddy
135lbs x 5 - felt heavy for some reason

its strange how every set felt heavy, yet I still got all my reps! weird!


Romanian Deadlifts onto Toes

Warmup - Good morning barx10

Tempo 2010 Rest - 2 mins

135lbs 2 x 8

Bar felt really heavy in my hands.. calves really felt em.


Core

Tempo 2010 Rest - 2 mins between each exercise - alternating

Swiss ball weighted crunches
BWx10
+2.5lbs 2x10

Reverse Hypers
BWx4
+5lbs 2x10
BWx4

 

[NWinters]

good job on the squats!!!!!!

 

[b fold the truth]

VERY nice...I think that maybe you could have gotten 2 more man!!!!

Watch those knees...I believe that they should track directly over you heels..

B True

 

[scruples]

get that 315 soon yo (by end of jan?)

 

[endpoint]

Watch those knees...I believe that they should track directly over you heels..

Just got a polish weightlifting (olympic) training video...it contains two major polish champs (i think one of them is a 94kg IWF record holder a few years ago) doing all sorts of exercises.

on their heavy and light front/back squats they push their knees in, then out violently whilst squating......even on warm up attempts and practice (empty bar)

according to jim schmitz (former US olympic weightlifter trainer) it helps involve the hips and squeeze through sticking points.(His comments were not directly about the polish lifters but a chinese coachs team.....which sugests that it is done a few places over the world)

I agree with bfold though
personaly i would avoid it....due to having knee problems from when i was growing up....and i dont want anything happening again.

did you manage to catch any side shots?


PS

CONRATULATIONS.

 

[Lord_Suston]

good lifts bro, now I think its about time for three plates

 

[coolcolj]

Thanks guys

Well it looked a lot easier than it felt - I think its because of the speed, but I'm sure I would have failed at the sticking point the next rep, and just as well I stopped it - cause if you look closely you can see I had the safety pins set one notch too low....


No I didn't get any side shots, I'll film some the next time I'm at the gym.


Yeah 3 plates will be soon - 315x2 by end of January for sure!
I can already do 315x1 - I could have got 325 - I was stuck at the sticking point, but I also only did 2 reps at 275 on that day. SO I think my max is now 325

I just squeezed in my goals for this year by a week