This is probably boring but,
today I did hip snatches in a 5-3-1 fashion for three rounds starting with 155# for five reps and ending with my last single at 175#. Next week I drop the starting weight by ten pounds and over the course of a month my final single will be at 180#. These are not max singles not that it matters.
I really need to get some decent bend in the knee when I catch. For the most part I am straight legged which makes the pull a little longer than it needs to be.
tomorrow I squat?
I did not squat yesterday, I’ve actually been busy. My knees and ankles were stiff yesterday so it’s probably good that I rested a day.
The other day I said that I was holding steady at 250# bw, either the scale was off or I was. I weighed 269.8# after breakfast this morning. It’s possible I consumed 19 pounds of food and drink this morning, I guess.
I may squat tonight, I think I’ll just go for 315# by 5x5 on the deep high bar squat. The squatting hasn’t been real tough so far, it is a fifty pound jump over last week but I am in the kinesthetic perception mode and not newbie gains mode so I should be fine. Report to follow.
Last night I squatted in a deep high-bar fashion. I like to go down slow, and at this point I am settling into the bottom of the squat and not just firing out of the hole. I need to squat more.
135# x 5
135# x 5
135# x 5
225# x 3
225# x 3
225# x 3
315# x 5
315# x 5
315# x 5
I stopped after the third set. I don’t think my rest periods were adequate between the sets of 315# and I was pausing far to long at the bottom of each rep. I wasn’t really trying to pause but it was happening. I decided to call it a day and add to the number of sets of 315# next week. I just wasn’t feeling it. Normally I lift at noon last night was almost midnight and well past my bedtime.
Benched a little today,
225# x 20, may have had 21+ reps in me but I didn’t want to start bouncing the bar off my chest. I fell funky, had the shits last couple of days. I should lighten up a little, I would think.
Today while riding an Excedrin wave,
standing ohp 135# x 17 reps, I cleaned it and knock out seventeen reps, no leg bump on any reps. I guess thats progress. I actually get more winded doing this than high-rep deadlifting. Go figure??
I then proceeded to the hip/whip snatch exercise for three rounds of 5-3-1 beginning with 135# for five, 140# for three, and 145# for one and then moving up by 5# each successive round.
I feel good today.
I feel like changing my avatar to a cartoon or something.
I’ve just done flat bench so far today during lunch. I didn’t feel it today, I did 18 reps then racked it. I sucked a fart. Of course, I could look at it from the perspective that on a crap day I still did 18 reps.
I may do some bb rowing this evening or I may opt out.
I’ve never really done well in high reps on the bench, for whatever reason. Lack of training I suppose.
This is the video of me doing 24 reps of 405# on the deadlift. I posted this in another thread but thought I would put it here now because I have not done anything too interesting lately. This is probably two months old and was prior to me hitting 40 reps on 315#.
Today I did the Joe Mills 20/20 minus the second 20. Starting at 155# in the hip snatch, I felt the need for self punishment and learning.
Saturday, the hip snatches in sets of 5 and 3 reps were starting to pain my shoulders a bit so I decided to do singles. They are much easy on me.
hip snatch
5 x 1 135#
5 x 1 155#
5 x 1 175#
These felt fine, I need to get down when I catch them.
I threw a ten pound plate today, just twice. I walked off the second throw at about 84 feet. I didn’t want to f up my shoulder by getting stupid throwing a plate. This was just a half turn.
You’re probably thinking “tone down the volume” on the throws. I just threw a couple while putting a canopy on the top of a swing set, while chasing my kids, and while trying to take a dead duck away from my dog. I’ll take more throws when I have a bit more time to myself.
Joe Mills 20/0 (singles) on the hip snatch today
5 x 1 at 135#
5 x 1 at 145#
5 x 1 at 155#
1 x 1 at 165#
1 x 1 at 170#
1 x 1 at 175#
1 x 1 at 180#
1 x 1 at 185#
I do ok at catching in a high squat when the weight is really light, as I move up in weight its about 50/50, mostly catching nice and high.
1 x 10 @ 150# standing ohp today, not a great effort. I told myself I should get ten and I did. I probably had 11 or 12 in me but I shut down around nine reps. I’ll do better next time.
after hours hip snatch
5 x 1 135#
1 x 1 145#
1 x 1 155#
1 x 1 165#
1 x 1 175# this rep about killed me, I caught it with bent arms what seemed like a foot infront of my head. I still pressed it out but thought I pulled a lat. I did not get down at all to recieve this.
5 x 1 135#
13 x 1 155# my lat started to pain a little so I stopped, I tried to focus on pulling myself under the bar with little success. I wanted to do singles on this weight until I caught it in a squat but I cut it short before I hurt something. I started at 135# but I can upright row that into a catch so I didn’t think that would teach me anything. I think I pull to high before I can get under the bar. Maybe I’ll try to pull less and dive more on some light weight next time.
Maybe two days ago I did an ohp for 13 reps with 155# and some light deep squatting. What can I say, I’m a weenie.
I’ve been working on some ohs lately and they are coming along. My flexibility needs some work. I did some swings with a 50lbs thing tonight and then did singles on the hip snatch starting at 135lbs, then 165lbs, then 175lbs, then 185lbs and then back down and then back up to 185lbs.
I felt good tonight. I caught all of my hip snatches with NO knee bend, fully upright. Awesome pulls. I should go heavier soon.
I was even wearing crocs the whole time.
Monday I lifted like crap, ohp with 165# for six reps. I had about ten minutes to start and finish. I didn’t have time to get into it. Big workout right?!? I suck so much overhead.
today I did some ohs, light, for flexibility then did some singles on the hip snatch starting at 135# up to 175# then did a few more at 175#. I was not feeling it.
I threw my 10# plate for three power throws and five or six half turns. I believe that I am very close to hitting one hundred feet with the half turns. My hand and shoulder are not used to this yet.
I guess I can mention that I did swings with a 50# weight thing the last few days as well. No particular set and reps on these, just swinging for rythm.
I’m trying not to let myself get sucked into a bench, deadlift, squat thing. The first two I can do ok at the squat I really haven’t done much of it in a decade or more. Don’t need to.
Is your Hip Snatch work at all connected to your discus goal? If so, how and why?
I enjoy the OHP but I am weak as shit at it… plus my long skinny arms don’t help me… my best Strict Standing OHP is 160 after that I can’t stop myself from dipping and Push Pressing it up. My 1RM for the Push Press is 195… haven’t tested it in awhile so I might be around 205. Though I don’t help myself as I am super strict regarding my 1RMs… I simply won’t count it unless my arms are totally straight, locked out, and I am holding it overhead for at least a good two-count… the same for reps… and the same with my front squats I have to be touching ass on calves before I’ll even consider leaving the hole and coming back up…
Seated OHP for some reason hurts my right shoulder… a previous surgery. Any how, I like what Jim Wendler says about Overhead Pressing… that it should be performed the way you pee, standing up!!!
Respects.
I am working the hip snatch with the discus goal in mind. This is debated but, I am performing the hip snatch to improve my bodies ability to express explosiveness. Now, when I was younger I based my training mostly around powerlifting type of movements. At that time I could jump high and sprint fast, even for a big guy. These days I think I need all the help in the explosiveness category that I can get. If I didn’t have decent hip strength I would be working on that more consistently than I am right now. Additionally, I can feel that it makes a difference.
I too have long skinny arms. They didn’t seem to deter me from good bench numbers in the past, and even seated ohp numbers. When I stand up its a different story. I hear you on the form, I don’t use the legs, I touch upper chest, and lock out. I am amazed at some of the ohp max lifts that I hear other people put up.
Thanks for checking in!
Yesterday I threw my ten pound discus type thing. Maybe a total of six half-turns, that thing kills my shoulder. Everyday, the throws are going further. I’ll stretch a tape out tonight to see where I am on that. 125 feet is a long distance with that heavy of an implement, I think.
Afterwards, hip snatch, not that it matters but I am not loading prior to the snatch. Just pulling straight from the crease.
5 x 1 135#
1 x 1 155#
1 x 1 165#
1 x 1 175#
5 x 1 185#
1 x 1 190#
These felt just ok.
Oh yeah, ohp 1 x 9 or 10 with 165# (not oh yeah as in oh yeah baby, but as in I almost forgot) I honestly lost count somehow. I widened my grip a little on this. I had been holding the bar inside shoulder width and the bar would touch at about mid sternum. When I widened the grip some the bar touched higher than normal and the reps were much easier. I’ll try to go a little wider next time and see how it feels.
[quote]bluejay wrote:
Yesterday I threw my ten pound discus type thing. Maybe a total of six half-turns, that thing kills my shoulder. Everyday, the throws are going further. I’ll stretch a tape out tonight to see where I am on that. 125 feet is a long distance with that heavy of an implement, I think.
Afterwards, hip snatch, not that it matters but I am not loading prior to the snatch. Just pulling straight from the crease.
5 x 1 135#
1 x 1 155#
1 x 1 165#
1 x 1 175#
5 x 1 185#
1 x 1 190#
These felt just ok.
Oh yeah, ohp 1 x 9 or 10 with 165# (not oh yeah as in oh yeah baby, but as in I almost forgot) I honestly lost count somehow. I widened my grip a little on this. I had been holding the bar inside shoulder width and the bar would touch at about mid sternum. When I widened the grip some the bar touched higher than normal and the reps were much easier. I’ll try to go a little wider next time and see how it feels.
[/quote]
Thats a huge distance, keeping me humble i’m hardly throwing something half as heavy that far from the full turn. do you grip it like a disc or do you hold it from the center hole? Do you drop the bar after each rep on the snatch or just lower it back to the starting position?
lots of questions, but it looks like liftings been going well. good stuff, keep it up
[/quote] RM
Thats a huge distance, keeping me humble i’m hardly throwing something half as heavy that far from the full turn. do you grip it like a disc or do you hold it from the center hole? Do you drop the bar after each rep on the snatch or just lower it back to the starting position?
lots of questions, but it looks like liftings been going well. good stuff, keep it up[/quote]
Well, if it helps 125’ is the goal, I’m not there yet. I believe myself to be over 100’ but I need to get a tape to measure my better throws. Just eyeballing it and walking it off I’d say my better throws are over a hundo but I’ll measure today and find out where I am. I probably shouldn’t mention that I throw in crocs and on dirt. I’m doing that so when I transition to throwing shoes on cement the turns will be FAST.
I do hold it like a discus it has smooth rounded edges so it works ok. I ease the bar to the floor after each snatch. I’m taking probably a minute between singles sometimes more. If I catch it and go again my shoulders become aggravated so I do singles.
Keep in mind that I was a collegiate level thrower overflowing with power at one time. That makes a big difference in what I can do now. My high rep upper body stuff is no inication of where I can be for singles, doubles, or triples with a little heavy training so it might be hard to compare strength levels. And I’m a moose too.
I think a little video analysis of your throws would be beneficial. I have a feeling you have more in you right now.
[quote]bluejay wrote:
[/quote] RM
Thats a huge distance, keeping me humble i’m hardly throwing something half as heavy that far from the full turn. do you grip it like a disc or do you hold it from the center hole? Do you drop the bar after each rep on the snatch or just lower it back to the starting position?
lots of questions, but it looks like liftings been going well. good stuff, keep it up[/quote]
Well, if it helps 125’ is the goal, I’m not there yet. I believe myself to be over 100’ but I need to get a tape to measure my better throws. Just eyeballing it and walking it off I’d say my better throws are over a hundo but I’ll measure today and find out where I am. I probably shouldn’t mention that I throw in crocs and on dirt. I’m doing that so when I transition to throwing shoes on cement the turns will be FAST.
I do hold it like a discus it has smooth rounded edges so it works ok. I ease the bar to the floor after each snatch. I’m taking probably a minute between singles sometimes more. If I catch it and go again my shoulders become aggravated so I do singles.
Keep in mind that I was a collegiate level thrower overflowing with power at one time. That makes a big difference in what I can do now. My high rep upper body stuff is no inication of where I can be for singles, doubles, or triples with a little heavy training so it might be hard to compare strength levels. And I’m a moose too.
I think a little video analysis of your throws would be beneficial. I have a feeling you have more in you right now.
[/quote]
Alright, well thanks for the response. Hopefully i’ll be able to get some vids within the next few weeks.
Today was fine, I threw my ten pound plate, short of 90’, then I did some hip snatch trying to catch them in a split. That’s going to take a little work. Then I pulled 500 for 5 reps in the touch and go deadlift. I haven’t deadlifted for about two months so this kinda sucked. I decided to get back to these, I was going to do some squatting for a while but my back ain’t lettin’ it happen.
Three things I got out of this video:
- At this weight I should try to use my legs.
- I have chicken legs.
- I’m kind of chubby.
Edit: I think I’ll try to touch and go this for 20 reps by the end of May, and I’ll do it set to the music of either Johnny Cash or John Denver. That’ll be about 3 reps a week, I think I can do that. It’s touch and go, anybody could do it that way!