[quote]
I’m so jelly of all those PB 
I know soooo corny. lol [/quote]
LOL.
Awesome PBs alex. So glad you had fun today.
That’s a lot of weight you had on your back for 60 seconds!
Ahh. Yeah, nothing about me is long. Not even my temper haha
Are you going to do the DLs snatch style, for… you know, practice for snatches?
yeah, pretty happy about the PB’s. need to remember that sometimes i don’t get one for months. nice to see progress even if it is just 1kg progress.
my planks will be stronger than my squat soon, nikki… trying to do DL’s clean or snatch style, yes.
TRAINING
warmup softball / eva rolling, bar snatch warm-up.
SNATCH
singles 15, 20, 25, 30kg
35kg 1, 1, 0, 0, 0, 1, 0, 1, 1, 1, 1, 1, 1. heh.
SNATCH PULLS
trying to do a first pull. i need to set up low - basically in a squat. use my legs until it is past my knees. didn’t worry about using my hips to lock it out since that part is easy enough for me if i can get the weight to there. mostly trying to train my legs. will take some vids tomorrow and see if the bar is moving back properly from the floor. dropped it after each rep. proper reset for each rep.
35kg 1x3
40kg 1x3
45kg 1x3
50kg - wasn’t gonna move off the floor.
47.5kg 1x3
looks like 45kg is my work weight for these (5x5 next time, I think)
CLEAN PULLS
as above but clean grip this time so don’t need to get hips quite as low. still trying to use my legs properly, though, because they want to rise early so need to be very careful not to let them… did lock these out.
35kg 1x3
40kg 1x3
45kg 1x3
50kg 1x3
55kg 1x3
60kg 1x3
65kg 1x3 - last rep didn’t budge from the ground. looks like 60kg is my work weight for these (5x5). meh. bodyweight, i guess :-/
Nice workout! I wouldn’t worry about getting maxes on the pulls too much because you want to train the movement and get the patterns of the lift more than go for maxes anyhow.
yep, thats true. and my snatch pull can be expected to be weak since i basically need to squat it up.
not terribly successful at getting the bar moving back from the floor in the first pull
second pull needs work, too.
i think i should be adopting a wider stance?
my torso seems to be more upright with a wider stance because my hips can be closer to my midfoot. it does feel more balanced. it puts a weird kind of pressure on my hips when i stand it up with a wider stance, though. maybe just because i’m not used to it or maybe some femur tracking problem - not sure. i also find it really hard to maintain a tight bottom position with a wider stance. feels really hard to activate my glutes and maintain my lumbar curve.
narrower stance means my butt is way back behind my midfoot so my torso needs to lean forwards a lot to stop me falling over backwards.
dunno.
damn he’s fast:
damn his perfect levers
damn you are tall. this sport is not for you and me.
however, ihor shymechko and velichko cholakov give me hope. ihor is my height, so i’m just gonna copy everything he does.
You are a PB machine!
When I did my oly workshop, we were encourage to use a hip-width stance. I just can’t do it. If I squat down while holding a pole, I can get low enough, but were I to let go of the pole I’d just roll over backwards. I now squat with my feet touching the edges of the squat rack - that works for me. Just experiment and find what works for you.
The time in the gym is paying off girlie. You are a machine!
About your can’t-sleep-late-night-posts, I do that all the time. I’m one sleep disordered nut! I know my sleep is off when I’m up posting with all the Aussies! I just don’t need as much sleep, but I also sometimes get myself sleep deprived. Not good for my GH production and recovery so I’m trying to fix it. Hope your sleep problems aren’t chronic.
Woo hoo that guy was fast.
He didn’t seem to have a very wide stance in the second vid. Why do you think you need a wider stance? Is it a body proportion thing? (he’s stocky, your long)
I wonder if the guys talking in the background were talking about you. Were they watching you?
I have sleep problems sometimes too, it sucks too tired to do anything but not able to sleep.
you go GET those dls Alexus!! and the lower bar back squats are exciting!..maybe we’ll turn you into a pl’er too 
just kidding! i love your log, you’ve got such a dedication to mastering your sport!!! Mad respect!!!
Awesome workout, pretty cool that you can even clean your bodyweight.
I don’t really know, but I think the wider stance is more stable and stability is what you’ll need to support heavy weights. The weirdness in the hips you might just need to get used to?
I think I’m pretty wide. I’ll have to check for that and let you know.
YAY! I saw your post on your training yesterday but I came back in today for some extra inspiration. I’m planning on doing some snatch pulls today (never thought of doing clean pulls…duh). Yours look great!!
Its also really impressive that you seemed to do some sort of high hang snatch on some of those. Strong!
Your snatches are looking great too btw!! You’re really dropping under the bar. AWESOME! And your consistently landing those snatches too. You’re getting so good Lex!
And yeah, you are one tall drink of water! Lucky you!
Oh and about the stance - i was told just stand in whichever way feels most comfortable, usually about hip width. When you drop, you might stomp down wider, which mechanically speaking, will help when you need to squat the weight up.
Its so funny, because I always try to copy what other people do and finally I realize that I should just do whatever feels comfortable for me. I’m barely 5’2 FFS! I should find a lifter that’s my stature and see what works for them…good idea Andy!
Lots of PB’s in here Alexus, great work.
Have you thought about trying to build some more mass in your legs?. I’ve got no science to back it up, but maybe your legs are as strong as they can be for their size and you need to build a bit more muscle tissue to increase your squatting ability? Maybe try some bodybuilding sets and reps for squats.
Dunno just an idea, feel free to tell me to sod off!
TRAINING:
MONDAY:
usual warm-up
SNATCH:
35kg 1, 1, 1
36kg 1
37kg 1
37.5kg 1
38.5kg 1
39.5kg 1
40kg 0, 0, 0 dammit - not pulling / yelling hard enough
35kg 1, 0, 1
FRONT SQUAT 5x5 first time @ 35kg. hard, but good.
STRICT PRESS 5x5 @ 25kg. weaker than they used to be since i haven’t trained them in a while. later sets felt lighter as i got the hang of ab / glute activation
PLANK 30kg 60 seconds x2. bailed on the last rep. abs almost bailed on the second set.
TUESDAY:
usual warmup
SNATCH:
35kg 1, 1, 1
36kg 1
37kg 1
37.5kg 1
38.5kg 0, 1, 0, 0 i-pod bailed on me at this weight so things turned sucky.
SNATCH PULLS
did some at 35kg - then got distracted / conned into trying cleans / powercleans which i’ve been kind of curious about anyway…
CLEANS - worked up to 41kg. PB.
POWERCLEANS - worked up to 48.5kg. PB.
i don’t like to work in with people when i’m snatching. especially when i’m working towards a max attempt. i rest for as long as my body feels it needs to rest for and i like to focus on how my body feels when i’m resting rather than chatting to others. i don’t want to have to sit and wait until someone else finishes their bloody set of 50 repetitions or wait until they finish up their conversation and move aside so i can do my rep. i don’t want them starting to load or deload a bar in front of me or behind me when i’m about to start my rep. i don’t want them sitting down right in front of me and staring at me when i’m doing my rep.
there are about 4 places that you can snatch or clean if you are a bit creative. many more that you can deadlift or slow and controlled reverse arm curl (aka: clean). there are definitely 2 places that you can use without much thought / effort at all. if one of those spaces is free and someone asks me if they can work in with me i say they can have the space and simply pack all my stuff up and move into the next one. what the fuck is up with people???
next up: ‘no i don’t want to work in with you. there is a space over there. do you want to work over in that space or would you really rather prefer me to pack all my shit up and move???’
guess i’m happy to move if they are happy for the whole gym to learn that they are a douche.
or perhaps i’m the douche. i don’t understand.
Oh man, don’t let the gym idiots get to you too much. As you know, I get equally pissed about people’s behavior. You are NOT the douche.
Training looks great the last couple of days.
I hate when my iPod bails on me. Especially when you consider the average gym music. Maybe its better down under, but I doubt it.
Look at you with all the PBs. Keep up the good work!
andy. hmm… i think my new motto is ‘if barbie can do it then i can do it’:
cal - probably i should be shot for suggesting this… but have you tried heel raise? wondering whether that would help you balance with a narrower stance.
i think i’m gonna move to the wider one. it doesn’t look that much wider in the vid. its more like barbie’s stance… it FEELS heaps wider. but more stable. but not as strong (dammit).
puff - it didn’t occur to me but yeah, guess other people are having sleeping problems when they are posting at my regular hours. i don’t usually have sleep problems… body might be telling me it needs some light days.
charlie - yeah, my femurs are a lot longer than his. dunno about the guys. i try and ignore conversations… lots of guys seem to use the weights room as their guy time to talk about their girlfriends / potential girlfriends / ex girlfriends and get advice and / or ruin someone’s reputation etc… i try and turn up my i-pod so they don’t think i’m a spy or something lol. so they don’t resent my presence too much.
aw thanks brute so glad you found your exclamation marks again !!!
nikki - ROFL!!! deadlift, dude. i sure as hell can’t clean it! but ((((the faith you have in me)))))
debra - yes. i will try and get used to it. i think it might well be as you say.
masch - thanks! nice to think i might be inspiring for you because you sure as hell are inspiring for me! trying to figure what seems natural… hard for me with squats, though, because they simply don’t feel very natural. getting better, though…
brett - i have indeed thought about trying to add more mass to my quads in particular. sometimes i do high (for me) reps on the leg extension or the leg press… i was thinking quite seriously about moving to more of a bodybuilding style lower body development program (and food regime too, of course). but… well… if barbie can do it then i can do it, i reckon. i mean, her legs look like they are going to snap clean off, don’t get me wrong. but somehow… they don’t. i figure i can get a lot stronger with the muscle mass i have. and hopefully… as my squat goes up my legs will grow. fortunately i love milk
veggie - so its okay to say that i don’t want to work in with them? i mean… if there really isn’t another option for either of us then i would suck it up. that hasn’t happened yet, however.
thing is that once they have asked to work in with me…
i’m sufficiently thrown for my max attempt day to have been called to a premature halt.
damn me for letting people get to me… or for not knowing how to channel that into kicking the crap out of the bar 