Last night I capped the day off with some ohp with singles up to 195#. Not a max but it was heavy enough.
This morning I did a little video analysis work on the hip snatch. I took video of three singles at 185#, none were better than the rest this is just one of them. I tried to get under this one. I felt like I almost lost it behind me on this rep.
Yes I am wearing cotton gloves. I snatch often and am attempting to save the skin on my hands. Leather works better but this is what I could find today.
Works like a charm; cooler than gloves; much better grip feedback and feel from the bar… gloves can get awfully sweaty and I can’t feel the bar as well. I did the same years ago when I was doing a lot of high rep/high volume muscle-ups and kettlebell work while in the tropics.
Works like a charm; cooler than gloves; much better grip feedback and feel from the bar… gloves can get awfully sweaty and I can’t feel the bar as well. I did the same years ago when I was doing a lot of high rep/high volume muscle-ups and kettlebell work while in the tropics.
Plus, you won’t look like a glove wearing sissy!
[/quote]
I’ll drop the gloves when I drop the volume which I hope will be soon. I have a lot yet to learn about the hip snatch or any variant of it. Besides I don’t even mind looking like a sissy cuz I smellz like a wolverine!
So I lifted again tonight. I worked on a better triple extension on the hip snatch. I may be the most uncoordinated person in the universe. I cannot drop to catch a weight. I only went up to 185# for singles but with a triple extension I caught all of my snatches on my tippy toes, fully extended. This, although a good display of some power, was not very safe. This happened about two weeks ago also, all of my snatches were flying up high. My recent video of hip snatches shows me not extending fully but that may be partially due to the fact that I was wearing crocs. This seems to be the only thing allowing me to get under the bar at this point. I’m not sure what I will do about the hip snatch.
I felt like benching a little after this, I did 315# it went up easy, I did 335#, again easy. My bench is somewhat higher on the left side than the right and this really causes my shoulders to hurt. Although I felt that I could exceed 350# tonight my left shoulder hurt enough that I had to stopped.
Then I deadlifted up to 405# and then called it a night. I may have avoided hurting myself tonight I should know for sure tomorrow.
Last couple of days I just messed around with weights.
I have sweat in my eye right now.
I worked up to a set a six reps with 175# in the ohp. This wasn’t bad, I’ve seen steady progress here.
I then did hip snatches catching in a split, sort of. I did the three rounds of 5-3-1 starting at 135# and waving upward five pounds at a time. My top single was 155# as per this method at this point. Singles are so much easier!
No one probably knows this but at the age of 22 I was 285 pounds of fury. I was decent in the weight room but also had a lot of brute force in me. If I remember correctly, this time thriteen years ago I benched around 435#, it was hard to say what my max was because I was doing speed reps, 435# was the heaviest I went at this time. I really don’t remember were my squat and deadlift were, these lifts were both hybrids of the actual lifts, I think I was in the 600 pound range for both of these, the way I did them. I deadlifted with my feet almost touching for a real long pull. I squatted to a bench, no pause, and then go. The negative portion of the lift some people said was slow enough to kill a horse, but it worked for. Other than those three lifts I didn’t do much else. Once a week I did military, seated, with dumbells or a bar, and once a week I did lying incle dumbbell tricep extensions. My elbows would get aggravated easily from much of any tricep work. I also would rotate in pull-ups or bent over bb rows.
I continued on for another year and got bigger and scarier and then boom I lost my will to lift for real. I don’t think it has come back totally.
At lunch today I had about 10 to 15 minutes so I warmed up to a set of three with 185# in the ohp, I started doing the false grip with this, I only worry a little about the reverse curl with the false grip when I get up in weight but not really.
I just tried to deadlift tonight but I was not feeling it. I thought about going a little heavier but I think I need to lift earlier than 11pm.
I think I need to stay with singles on the hip snatch and stay light.
All I had to do today was lift weights and I failed, I ended with a set of squats with 315# hoping to kill myself. My back did not spasm so I am able to type this entry. It wasn’t that bad but still it was a tough day for weight training in my garage.
So far today I did a few swings and warmed up to 185lbs for five reps in the ohp. I took it off a rack stepped back and knocked 'em out. I think I do better this way than with a power clean. After that I did some power curls with 185lbs. I haven’t done these for two years, they felt awkward.
Friday was a rest day, tonite I hope to do hip snatch and then maybe deadlift. I just haven’t been feeling deadlifts. My warm down will consist of beer and karaoke.
Have you tried the Savickas Press? A very humbling exercise to say the least; it completly takes the legs, hips, and even the lower back out of the equation. My 1RM is just ten pounds shy of my Strict Standing OHP 1RM… I don’t know what that means, maybe my Strict Standing OHP 1RM is higher now as I haven’t tested it for over four months.
Good to see you plugging along bro even with all your injuries. Respects.
[quote]Ricochet wrote:
Have you tried the Savickas Press? A very humbling exercise to say the least; it completly takes the legs, hips, and even the lower back out of the equation. My 1RM is just ten pounds shy of my Strict Standing OHP 1RM… I don’t know what that means, maybe my Strict Standing OHP 1RM is higher now as I haven’t tested it for over four months.
Good to see you plugging along bro even with all your injuries. Respects.[/quote]
I’ll have to check out that Savickas Press. I lock up pretty tight in the knees and cheeks but it would be interesting to see what happens on a variation.
I feel like I’m just kind of screwing around right now, hopefully I’ll feel ready to crank it
up soon! I usually try to start up my training where I left off in the past. Typically that’s bad. Now I am still trying to ease into it before I get heavy or get dumb.
[quote]bearwolfden wrote:
Savickas Presses FTW…
Sit on the ground in a squat rack, with a regular BB, a fat bar, an axle or a log at shoulder height. Then sit with your legs straight out in front of you, flat on the floor - no bent knee - no digging your heels into the floor, do not let them come off the floor and press the bar/log overhead.
This is the toughest press you will ever do and was created by one of the strongest, if not the strongest presser in the world… Zydrunas Savickas… having set numerous log and axle overhead records.
Keep the reps low… sets less then 3 reps worked the best for me… and 5-8 sets.
If you have a spotter, have him put his knee behind your upper back, but not touching… just there for “catching” you if the weight tips you backwards.
You will probably find that the first couple of times your Savickas Press will be way below your overhead strict press… my strict BB overhead was 240 and stalled for over 6 months… my initial Savickas Press was 180… I built that up to up to 195 and my strict overhead is now at 260 x 2 reps… in about 6 months…
and I’m an old fart…
another member of our training group went up 20 lbs in his Savickas Press and his overhead went up by 40 lbs…
It is also awesome for the core… don’t use a belt… unless you are feeling a low back strain on your heaviest sets. It works the “same” core muscles as your overhead pressing does… so it will help those strongman events like Axle and Log presses…[/quote]
Well I did the karaoke and beer part of my training on Saturday. Not much of either really but I warmed up with some hip snatch working up to a single of 195lbs then cooled down at the bar.
Then yesterday I did hip snatch again. First time I warmed up to three singles at 195lbs. then I had to cut it short, I planned to do five singles. I tried to comeback later and do some more but shut it down at 185lbs., didn’t feel right.
Warmed up to a single on the ohp with 205#, felt ok. I migh have had a double in me but I didn’t do it.
Later I did the hip snatch up to 185# on singles. The first single at 185# was a good learning experience. I pulled it really far in front of myself making it impossible to get it up over head. I know that is what happens on some of my hs’s, but at that weight I should not miss any reps, now I know better, I hope.
In track and field, the power clean has long been a staple in the training programs of discus throwers. If you compare the clean to all other lifts traditionally performed by these athletes (who are brachiomorphic due to the biomechanical realities of the event), the only distinguishing characteristic is that the power clean is accelerative by definition, while the other lifts are generally done with heavy weight and at slow speeds.
Discus throwers tend to love cleans and hate bench pressing because their levers predispose them for success in the former lift and failure in the latter exercise. However, partial ROM bench pressing (where the bar is brought down to a rolled-up towel on the chest) performed acceleratively changes the equation entirely, making the bench press a worthwhile lift for these athletes…" - Body Type and Training Strategy
[quote]Ricochet wrote:
"…Why do Throwers Love the Power Clean?
In track and field, the power clean has long been a staple in the training programs of discus throwers. If you compare the clean to all other lifts traditionally performed by these athletes (who are brachiomorphic due to the biomechanical realities of the event), the only distinguishing characteristic is that the power clean is accelerative by definition, while the other lifts are generally done with heavy weight and at slow speeds.
Discus throwers tend to love cleans and hate bench pressing because their levers predispose them for success in the former lift and failure in the latter exercise. However, partial ROM bench pressing (where the bar is brought down to a rolled-up towel on the chest) performed acceleratively changes the equation entirely, making the bench press a worthwhile lift for these athletes…" - Body Type and Training Strategy
[/quote]
Interesting, I’ve been decent at powercleans and bench both. I do have a barrel chest which must have helped compensate for my arm length some on the bench press.
I’ve noticed that, if you talk %'s, my hang power snatch has been roughly 60% of my powerclean historically. Details from when I trained both a few years back. I currently am doing the hip snatch which may be similar enough to derive a “paper” max on the powerclean of 335 lbs. which after a couple of weeks of getting in the groove is probably about right. I have begun toying with the powerclean, however I seem to hit my knees hard the first couple of times I do it so I might just hold off for now.
Right now I believe my ohp to be near 60% of my paused bench press max single. This is based on where my singles are on the ohp versus what I did screwing around with the bench a week ago. I’m hoping that as my ohp improves so will my theoretical bench press numbers
These observations may not have much meaning at all other than for discussion.
I banged my knees too… so I performed Hang Power Cleans from above the knee, then from the knee, then from below the knee, then from the mid shin, etc. until it was no longer a Hang Power Clean anymore!!!