Workout and Vids - 17th June 2003

[coolcolj]

Right Click on each Clip and Save! Or Else you may get problems!

Power snatches galore
I gotta stop bring my feet up, it's making me go off balance. Lots of arm bend as well

http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Power+HangPSnatches_17June03.mpg


Full Oly Squats vids - a small PR for me
Lowerback is tucking under at the bottom.Looks easier than it felt, I had to work hard.

http://www.members.optushome.com.au/coolcolj/Movies/CCJ_FullOlyBackSquat275_4x4_17June03.mpg


Front Squats - hard as usual. I narrowed my stance a little
found I could hold the bar easily enough in the rack position, although I didn't do this on the clip.

http://www.members.optushome.com.au/blitzforce/Movies/CCJ_FrontSquats_17June03_2.mpg

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Good session today. First full session on the platform and bumpers - still racking a bit unstable. Will have to get used to the slightly slippery feeling. Guess my oly shoes are worn smooth.


Power Snatches

Warmup sets - Hang power snatch 45lbsx3+3 overhead squats, 89lbs(40kg) - Power snatch x 2, Powersnatch + 3 overhead squats
Rest 2-3mins

PowerSnatch+Hang Powersnatch - 108lbs - 2sets
PowerSnatch 89lbs x 2, 130lbs x 2
PowerSnatch + 3xMidThigh Hang PowerSnatches - 110lbs - 3sets
PowerSnatch + 2xHang PowerSnatches + PowerSnatch 110lbs

Actually nicked my forehead on one set!
Still not happy with my form, but explosion was good. Nice foot stomp bang on the platform


Full Olympic Squats - No belt

Warmup sets - 45lbs x5, 95x5, 135lbs 2x3, 185lbs 2x3, 225lbs 2x2, 245lbs 2x1
Tempo 10X0 - Rest 3 to 3.5 mins

275lbs 4x4 WOot New PR!!

Front Squat - 185x5,
205lbs 2x2 (2mins rest between each) 1 sec pause at the bottom of first rep.
135 x 3

Both Squats were tough, but managable. Almost blacked out on the 2nd set of 205lb Front squats - upepr back rounding does that!


Bulgarian Split Squats

Tempo 1010 - Rest 2mins

12kg in dumbells x 10


Core and Remedial Work

Alternating between hypers and one ab exercise - 1mins rest

Hyper Back Extensions
Tempo 11X0
+60lbs (Oly Bar) x 10 Snatch grip in hands
Pad on Stomach +60lbs (Oly Bar) x 10 Snatch grip in hands

Russian twists
BW x10 each side

Reverse Hypers - BW x12

Erectors were bloated and painful on the way home!

 

[ZGzaZ]

wow! nice workout, the pr squat set looked good! I know youre program works for you, you have grown tremendously, I was wondering though...do you ever do any squats, cleans, snatches, etc etc in the 8-12 rep range? just wondering...not trying to add anything.

 

[the People's Champ]

awesome vids. its always nice to see someone on the boards bust some olympic lifts.

snatch
I did read the sticky on the powerlifting board about the snatch, but I thought I also read elsewhere that it was ok to have a little arm bend. in any case, your arm bend isn't extreme. when I did snatches, it felt like at the top, my hand position was umpossibly behind my neck, but inline with my hips. maybe I was just going a little extreme in form. in any case, I think your form is awesome*. nice power in the lift off from the ground as well

front squat
comparing my form to yours, seems like I put too much emphasis on sticking my ass out like a normal squat, hence not breaking the vertical plane of the toes with my knees. when you do that, is there any discomfort? I will have to try that out and just go straight down. anyway, good form. I also noticed your grip. you barely have your fingers on the bar. Imma hafta try that as well

back squat
now on to sitting back instead of going straight down. I have always sat back in my squat, and my form has been almost impeccable, but it seems that you go straight down, BUT your numbers have been climbing. hmmm.

sorry for the editorial here, but props for the vids

*you are your own worst critic

 

[coolcolj]

No, I can't say I ever do. You'd never do oly lifts over 5 reps anyway - too much skill involved

I sometimes do a single high rep set of squat with 135lbs at the end of the squats, to get the blood floor but that's it.
The Bulgarian squat I do are in sets of 8-10.

I'm actually avoiding getting more leg size if I can help it, but it doesn't seem to be slowing down growth all that much, but I just take as it comes

 

[ZGzaZ]

dont stop!! my legs have been growin like crazy lately, it kinda sucks because on the back of my leg on top of the ham, right near my butt ive developed some stretch marks...but more on one leg than the other...i hate them, damn fast growth.

 

[coolcolj]

awesome vids. its always nice to see someone on the boards bust some olympic lifts.

snatch
I did read the sticky on the powerlifting board about the snatch, but I thought I also read elsewhere that it was ok to have a little arm bend. in any case, your arm bend isn't extreme. when I did snatches, it felt like at the top, my hand position was umpossibly behind my neck, but inline with my hips. maybe I was just going a little extreme in form. in any case, I think your form is awesome*. nice power in the lift off from the ground as well

front squat
comparing my form to yours, seems like I put too much emphasis on sticking my ass out like a normal squat, hence not breaking the vertical plane of the toes with my knees. when you do that, is there any discomfort? I will have to try that out and just go straight down. anyway, good form. I also noticed your grip. you barely have your fingers on the bar. Imma hafta try that as well

back squat
now on to sitting back instead of going straight down. I have always sat back in my squat, and my form has been almost impeccable, but it seems that you go straight down, BUT your numbers have been climbing. hmmm.

sorry for the editorial here, but props for the vids

*you are your own worst critic

thanks

Snatch - you maybe swing the bar back overhead. It should going up vertically and you dip under it, maybe you jumping forward?
Maybe your just leaning forward and a squatting down more.

Front squat - well the camera angle makes it look like I go more forward than I actually do, but it doesn't hurt, just ahve to start lighter and work up etc. I need to squat down top keep my torso more erect. I can actually hold the bar on my shoudlers, but usually just leave it on my finger tips
Tough exercise!

BackSquat - I'm squatting oly style. I sometimes do sitback more, depending on my training goals that session. I sit back a bit more on speed squats for example, although it's not something I can do too much or else I'll be really leaning forward and have to squat wider.

 

[Zander1983]

CCJ, looks like our squat style is very similar. You were nice and explosive throughout, and I don't think your core buckled too much at all.

Yesterday I brought my hands in MUCH closer without any problems. A few days of those shoulder stretches have already helped a lot

 

[coolcolj]

I noticed

no just my tail is tucking down a bit at the bottom, not really bad though

 

[revexrevex]

Your back is doing same thing mine is doing, its rounding in, I have the same damn problem

 

[coolcolj]

It curling under, but not really rounding, it's still flat, just the arch is flattened out, the t-shirt billowing up makes it look rounded

Who knows, it doesn't bother me anyway
Maybe that's what happens when the glutes contract
or when the hams contact the calves.