Brotherhood of Iron 2.0

Training Bodybuilding
221

Cleans are something I really want to practice alot when I get a setup at my house. I tend to just muscle the shit up without dropping into the front squat, which means I am pulling it for a much longer ROM.

I don’t even know what to call what I tend to do, I have issues making myself drop into the front squat. How do you know when to start going down? I think I need to talk to one of my friends that does them all the time and get him to come into the gym with me and watch me and help me out while i do some light weight cleans.

222

Arms and shoulders - hit them heavy, with high intensity, and fairly quickly, i was out of there in like 25 minutes.

Close Grip Bench Press - 185x10/205x8/205x7/205x8 RP
superset
Elbows in preacher curl - 65x10/85x8/85x6/85x8 RP

Seated Incline DB curls - 40’s x 10/45’s x 7/45’s x 6
superset
Pressdowns - stack x 3x12-16

Stict Millitary press - 135 x 12/10/9/7

rest periods were crazy short today, 30 seconds or so.

Cant wait for The Dark Knight, im going to an IMAX in Indy either this weekend or early next week

–JB

223

I’m the same with hang cleans - I know if I did them right I could throw way more than 165 up, but I just can’t get myself to drop under the bar. what I end up doing is like a crazy reverse-grip curl using a bunch of leg drive. At some point, I need to find someone to show me how to do them right.

224

[quote]josh86 wrote:
Cleans are something I really want to practice alot when I get a setup at my house. I tend to just muscle the shit up without dropping into the front squat, which means I am pulling it for a much longer ROM.

I don’t even know what to call what I tend to do, I have issues making myself drop into the front squat. How do you know when to start going down? I think I need to talk to one of my friends that does them all the time and get him to come into the gym with me and watch me and help me out while i do some light weight cleans.[/quote]

Before you start doing cleans I’d practice doing front squats and high pulls with a clean grip. What I do is more of a power hang clean.

This is what I do when I clean from the floor:

This is what I do when I do hang cleans:

225

There is nothing wrong with doing the full cleans like you guys say. They are just a little bit trickier technique wise then the power versions.

I look for the best bang for my buck exercise and hang cleans/power cleans do the trick for me.

this video might help you guys out.

226

God damn today was brutal, I powered through it but had to lower the volume a little bit… simply ran out of steam. (didn’t bring my Surge today, that was a mistake)

Upper body repetition effort

DB Flat Bench

100lbs x 10
100lbs x 10 (yes!)
100lbs x 9
100lbs x 8 (had trouble getting the bells up, so it took a bit out of me)

Weighted chins / face pulls superset

BW+30lbs x 8 / 180lbs x 12
BW+30lbs x 8 / 180lbs x 12
BW+30lbs x 8 / 180lbs x 12 (facepulls were tough)

DB Military (standing of course)

75lbs x 6
75lbs x 6
75lbs x 6

Tricep pushdowns (slowwww, good contractions, my triceps suck)

120lbs x 15
120lbs x 15
120lbs x 15 / 90lbs x 10 / 60lbs x7

Thib’s arm specialization prog… week 5

Preachers (EZ Bar)

110 lbs 8 x 3

Hammers on steep preacher bench

35 lbs 8 x 3

Reverse grip preachers (EZ Bar)

65 lbs 8 x 3

Threw in some donkey calf raises

3 sets of like… 250 or so… verrrry slow, holding at the bottom, squeezing at the top… this shit hurts.

Notes: A long fucking day, holy shit, I need to stop doing the arm stuff on this day, it’s miserable. I was happy with DB bench and the first superset, but it just winded the shit out of me. There was no way that 4th set on DB military was goin up with decent form and since it strains my back I said fuck it. And I didn’t do the shrugs because I didn’t think I could give them 100% and do arms.

I’m trying to do a little bit of calves every day since my calves suck along with the rest of my body. And heavy barbell curls, be it EZ or whatever, preacher or standing, hurt the outside of my forearm… like all along the bone. Only when I go really heavy. It sucks.

I’m so fucking hungry, steak and sweet potatoes!

227

Can’t check youtube videos while at work, its blocked. :frowning: Anyway, I do know how to front squat and I do know how to do high pulls. What I have issues with is making myself drop into the front squat as the bar is coming up, it seems so much more natural to me to just rip it all the way up and catch it at the top. lol

If my quads and glutes weren’t completely toasted from my quad dominant leg day yesterday I’d probably practice them today when I go to the gym.

My 2nd issue with them is adding them into my style of program without over-training certain areas. because my split is setup like so:

Back
Chest
Quad Dominant legs
Shoulders/Arms
Hip Dominant legs

M-F

228

[quote]josh86 wrote:
Can’t check youtube videos while at work, its blocked. :frowning: Anyway, I do know how to front squat and I do know how to do high pulls. What I have issues with is making myself drop into the front squat as the bar is coming up, it seems so much more natural to me to just rip it all the way up and catch it at the top. lol

If my quads and glutes weren’t completely toasted from my quad dominant leg day yesterday I’d probably practice them today when I go to the gym.

My 2nd issue with them is adding them into my style of program without over-training certain areas. because my split is setup like so:

Back
Chest
Quad Dominant legs
Shoulders/Arms
Hip Dominant legs

M-F[/quote]

If you do the power variations of the hang clean and full clean do those on your back day. That is what I would do, reason being I don’t go into a front squat.

Like I said they are tricky, you might benefit from trying to do just regular hang cleans or power cleans.

I’m not experienced enough to help you out with your specific issue, that is where an oly coach comes in hand. I can suggest that you could just practice with the bar if you are dead set on figuring out how to do full cleans.

229

Is the power variation pretty much what i’m saying I do already? When you don’t drop into a front squat? I can’t check the youtube videos you linked since I’m at work.

230

[quote]josh86 wrote:
Is the power variation pretty much what i’m saying I do already? When you don’t drop into a front squat? I can’t check the youtube videos you linked since I’m at work.[/quote]

Pretty much.
If you go to youtube do a search for “xb100” without the quotes of course. You’ll find a video of me that is titled squats and powerclean.

The footage of powerclean is really bad. And it’s what most people do in highschool weight rooms. If your form is anything like that I would really focus on improving it before you did anything else.

231

Alright I’ll try to remember to check for it tonight when I get home fromt he gym. I go strait from work to the gym (can’t wait till the “gym” means my garage, haha).

232

Not huge numbers compared to a lot of folks on the site, but a couple post-injury PR’s today:

A1: Deadlift: 135x8, 225x8, 275x5, 295x4, 315x3*, 315x3*, 335x1**, 275x3, 275x7*

B1: Fr. Squat: 135x17, 185x5

  • Rep PR
    ** Weight PR
233

Hit chest today with hammer strength and cable work…

HS Incline 3x5-200
HS Flat 3x5-230
3 position cable crossover 3x10-60,50,35
Calf Press 3x15-395
Seated Calf Raise 3x30-230

Tomorrow is legs with a good bit of isolation work. Can’t wait!!!

234

Shoulders/Arms today.

Military Press:

95 x 10 (warmup)
115 x 5
135 x 5
155 x 5
155 x 5 (last rep cheated, used leg drive)

Upright Row:

65 x 15 (warmup)
95 x 13
115 x 12
125 x 12
135 x 10

Bent-over DB Lateral:

30s x 15
30s x 15
30s x 15
30s x 15

Cable Side Lateral (arms crossed at start, very large ROM):

20 x 12
20 x 10
20 x 10
20 x 10

BB Curl / Lying Skullcrushers:

80 x 10 / 80 x 10
80 x 10 / 80 x 10
80 x 10 / 80 x 9
80 x 10 / 80 x 8

Hammer Curl / Tricep Pushdown

30s x 15 / 120 x 12
30s x 13 / 120 x 15
30s x 12 / 130 x 14
30s x 13 / 140 x 11

Finished with 5 sets of standing calf raises, slow negative with nice stretch at the bottom and tight squeeze and pause at the top.

235

Well the week has come to an end for me…finished off with a decent leg workout. Kinda disappointed bc I don’t feel as though it was intense enough to render any soreness or gains. There is always next week though.

a1. HS V-Squat 3x5-250
a2. Kneeling Leg Curl 2x10-60
b1. Adductor 1x20-190 (whole stack)
b2. Abductor 1x20-190 (whole stack)
c1. Unilateral Seated Leg Press 3x5-310
d1. Leg Extension 2x10-160
e1. Rope Crunches 2x25-100
e2. Bicycle Crunches 1x100

236

I am a tad worried about my hip dominant leg session I’m supposed to do after work today. My ass, hams, quads, everything around my hips and my calves are so damn sore from my quad dominant day on wednesday that I am still limping today. I’ll probably just not be able to go as heavy on my 5 singles I had planned for deads form the floor. At least my lower back isn’t at all sore, that’s the most important thing.

237

Suck it up. :wink:

238

I plan to…its just going to HURT! haha I’m going to work on stretching and doing some BW squats throughout the day to get some blood flowing in the area.

239

Yeah, and just think how big of a pussy you’ll feel like tomorrow if you have a half-assed workout! Light weight babay!

240

[quote]josh86 wrote:
I am a tad worried about my hip dominant leg session I’m supposed to do after work today. My ass, hams, quads, everything around my hips and my calves are so damn sore from my quad dominant day on wednesday that I am still limping today.

I’ll probably just not be able to go as heavy on my 5 singles I had planned for deads form the floor. At least my lower back isn’t at all sore, that’s the most important thing.[/quote]

My legs are usually a bit sore when I do deads, but for me that’s not a huge deal. As long as your lower back’s recovered, you should be all good.

Saw the midnight premier of TDK last night, absolutely amazing movie. Of course, that also meant sleeping until 12:30 so I got 8 hours of sleep haha. I’ll be back in a while with my push session.