12/12/16
Snatch
warmed up a bunch with the bar and bands
51kgs x10 singles
Clean and Jerk
warmed up a lil with bar, mostly with bands
62.5kgs x5 singles
63.5kgs x5 singles
Front Squat
20kgs x2
50kgs x1
80kgs x1
91kgs x1
Squat
91kgs x1
120kgs x1
131kgs x1
Did all of this with a really bad case of the flu. My sneezes are ridiculously loud and it just kept going off several time between each rep.
all the snatch/clean&jerk singles
Technique is mostly ok… Clean and Jerks could be better, mainly the jerks. Now I do my jerks thumbless as it annoys my wrists way less. Not showing as much consistency as I’d like to for my lifts, snatches look mostly ok though. Still lacking the high pulls though.
Oh, I see ya! Cool. I’m jealous of your Jerks. I swear, mine are getting worse with practice, if that’s possible. Haha. About your snatches and cleans, I’m a newb at this too, so take this advice for what it’s worth, but your setup looks like a DL. You want your shoulders a bit more over the bar.
Sorry to hear the wrist is still giving your grief. A tweaked wrist can effect everything, and they can take forever to heal. I’m surprised you have the mobility in it for these lifts! I’m always stretching my forearms, wrists. Even the thenar eminence (muscles on the palm at the base of my thumb) gets super sore.
Lifting looks pretty smooth. It actually seems really light for you. Stay on the heels in your cleans. Why do you pop your cleans, are you reseting your grip or changing your grip width? I sometimes find myself having to pop my cleans to reset my thumb.
Also I am with Powerpuff, your cleans and snatches look pretty deadlifty on the first pull, I am pretty sure you want your shoulders over the bar until you get it into the power position (hip crease for your snatches, mid thighs for cleans)
Disclaimer: I am a beginner myself.
NIce lifting looked smooth. Hope you get over the flu soon.
I actually get that quite a lot haha. If you look at my snatch carefully though, you’ll realize I will lift my hips slightly before I start the lift. This is most apparent at the 0:06 mark in the video. I do the low hip pre set up thing as I found that it helps with my consistency in terms of setting up. Liao Hui does it too so maybe I picked it up from him after watching tons of hookgrip/all things gym videos!
Watched my snatches again in slow motion(played at 0.25x speed in youtube) and my shoulders look like they’re over the bar for the most part.
Yup, I’m resetting my grip. Due to my not exactly great wrists, I’ve found that it felt more comfortable jerking with a false grip.
Feeling better already!!!
Been reading up on the whole foot stomp vs no foot stomp for weightlifting and I thought I’d leave a few of the links here for my future reference.
https://www.instagram.com/p/tLTPoVkMPl/?modal=true
So basically, from what I’ve read so far… Stomping isn’t wrong but it isn’t efficient either. The issue most coaches have with stomping is the lack of triple extension, which I’m 90% sure i’m hitting, at least in the snatch when it’s heavy enough, can’t really tell in the recent video cause it moved too fast. I do feel a shit ton more stable with the stomp so that might be something. Something about technique taught by southern russian weightlifters as pointed out in reddit.
Maybe I should raise my hips even higher, will work on it today.
##13/12/16
entered the gym at 310
Barbell Row
supersetted with
Bench
20kgs x5
40kgs x5
60kgs x3
70kgs x5, barely any pause
70kgs x5, paused some, others not so much
row 70kgs x5
bench 70kgs x7, touch and go
finished this shit at 330 so talk about superset with almost no rest
Front Squat
giant set with 2 pull ups and 7 back leaning leg raises
20kgs x3
40kgs x3
70kgs x2
90kgs x1
Squat
giant set with 2 pull ups and 7 back leaning leg raises
90kgs x3
115kgs x1
131kgs x1, forgot to do the giant set
115kgs x5, made up for aforementioned forgotten giant set
115kgs x4, used my gansta wrist wraps as a belt, bad idea
120kgs x1
well shit, I didn’t get my 115kgs x3x5 today but eh, just try again some other day
C25K
unfinished, will run it again on Thursday. App crashed halfway through. Damned app was telling me I was on my 3rd round when I was clearly doing my 4th or 5th round.
Wow Ben you’ve gotten pretty strong these days.
##14/12/16
Snatch
warmed up a bunch with the bar and the bands
52kgs x10 singles
Clean and Jerk
warmed up a little with the bar
65kgs x8 singles
70kgs x1
75kgs x1
82.5kgs x1
90kgs, clean only failed the jerk
100kgs x0, failed both duh
Squat
120kgs x1
132kgs x1
Triple extension isn’t 100% consistent and I’ll maybe only go to 85/90% extended at times. Need to make a conscious effort.
just a mini project I’ve been working on so far, I intend for me to have 10 minutes of squatting footage one day with me obviously squatting more weight by the end of said 10 minutes.
##15/12/16
No gym for today. Tripped and fell down this morning and I might’ve fucked up my wrist. I literally can’t turn my wrist up in any way. So I’m either in the karate chop position or overhand. Called the hospital and I’m trying to get my appointment asap.
Your luck stinks when it comes to injuries. Hope it’s nothing too serious.
Shit man, best of luck with recovery and keep us posted about your injury.
##19/12/16
Deadlifts
used straps for all of them, didn’t want to exert my hand in any way
60kgs x3
100kgs x2
120kgs x1
130kgs x1
140kgs x3, hand got tired so nope, done with reps
150kgs x1
160kgs x0
few hours later
Squat
did it with the ‘I fucked up my shoulder grip’, basically my hands were touching the plates when I unracked etc
60kgs x3
80kgs x3
100kgs x1
120kgs x1
132.5kgs x0
60kgs x15
Not going to do any upper body shit at all, wrist/forearm might be a hairline fracture. Might be a complete ligament tear. Might be a tons of stuff. Hospital finally got back to me regarding my appointment but somehow I still haven’t gotten my appointment.
I wouldn’t bother squatting that grips unsafe. I can only squat with 3 fingers on the bar and that’s not great either. Try a dip belt and squat with 50kg plates or something or a harness and pull a sled . It sucks being injured I know. It can make more conservative later too.
for my own future reference
note to self, ankle strap and fleece hooks?
@decimation
I’ll look into it haha but the grip honestly feels fine for me. No 50kg plates here for me to dip squat with so I guess I’ll have to figure something out. Maybe I’ll use the safety squat bar? Not really sure though, I don’t have access to it 24/7 after all.
##20/12/16
##Smolov - Introductory Microcycle
Squat
20kgs x5
50kgs x5
77.5kgs x2x8
76.25kgs x8, forgot to load one side of 1.25kgs but it still counts
85kgs x5
90kgs x2x2
100kgs x1
Well I figured since I’m pretty much not going to do ANY upper body work save for some band curls tricep push downs etc, might as well hammer the shit out of my lower body. Oh and still waiting for my stupid medical appointment. Tried going into a push up position very carefully and NOPE. Right wrist hurt like a bitch. So upper body work right now ill be solely band pullaparts/curls/pushdowns. Preparation for T Rex mode, here I come.
##21/12/16
##Smolov - Introductory Microcycle
Squat
20kgs x5
50kgs x5
77.5kgs x3x8
85kgs x5
90kgs x2x2
95kgs x1
