[quote]FarmerBrett wrote:
Doing max singles is a totally different ball game to 5 rep sets.[/quote]
This is the absolute truth. It’s also the hardest one to get someone who does tons of rep work to accept.
Pull is looking real good. A couple of things to work on, elbows could be straighter still, and shins could be more vertical when the bar passes them on the way up. As it is, the bar moves forward a bit to get around your knees. The closer you keep the bar the your center of gravity (back) the stronger your pull.
As far as getting under the bar, get a lot of reps pulling from a high hang, Penday’s first position. The bar won’t go as high so you have to pull yourself under better to get the lift. This will also help with the elbows. But, be prepared to miss a lot of lifts at first. You might want to practice intentionally missing the lift behind you a few times, just to convince your body its no big deal. Do a light overhead squat, then at the bottom with arms still locked out, let the weight drift back until it topples over.
Good work in here Brett, and I dig the slow-mo f/x.
[quote]LittleStrick wrote:
Are you getting any of this wintry weather I have been reading about?[/quote]
Yep. We had a foot of snow overnight on Thursday and are completely snowed in. No chance of getting the car out of our drive. Had to walk a mile and a half to the local shop to get milk yesterday. It’s been below freezing ever since and is forecast to stay below for the forseeable future so no thaw coming. We are on track for the coldest December for over 100 years. Haven’t bought any presents at all but fortunately did the food shopping the day before, so we wont go hungry!
What’s it like where you are?
[quote]ruglayer09052000 wrote:
[quote]FarmerBrett wrote:
Doing max singles is a totally different ball game to 5 rep sets.[/quote]
This is the absolute truth. It’s also the hardest one to get someone who does tons of rep work to accept.
[/quote]
Yeah, and you try telling them that the 1 rep max they claim they’re capable of based on those rep conversion tables are bullshit and they don’t like that either!
Carl - Thanks, I’ll work on those tips. Unfortunately I can’t get used to missing lifts as I don’t have any bumper plates. Reading up over the weekend I think I might have worked out how to get over my mental block at pulling under the bar. I’ll have a go tomorrow and see how it goes.
Jack - Glad you like my CGI skills. Slowing it down really shows you where the bar is at each stage, it’s impossible to see at real speed, even my shitty snatch is too fast. (Pretty sure that’s the first time I’ve ever used the phrase “shitty snatch”).
Since you asked, here its raining like crazy, 3cm per hour all day, getting colder, from 3c this morning down to 1c now. Its starting to become sleet and accumulate. Any colder and we could have a foot or two of snow by tomorrow morning.
I was wondering about the bumper plate-weight dropping issue. I guess that answers my question, although for years I lifted with metal plates, but on a solid rubber topped platform. It was loud when I dropped the weight, but nothing ever broke.
The slo-mo really helps. You are right, the lift does go too fast at normal speed to see all the important details. If you think about it, a power snatch where there is a moment of non-support like with your lifts, is necessarily faster than a full squat snatch done by a world class lifter. At least the bar’s maximum speed is going to be higher in the power snatch. Maximum height of the bar is directly related to maximum bar speed.
A foot of snow would be declared an emergency here and the entire city would shut for two weeks. You are one strong mofo thats for sure.
20/12/2010
Power Snatch (10 sets of 2 reps) x 110 lbs
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
440 lbs x FAIL - 1* then 90% of daily max (equalled liftime PR but deeper and lighter BW)
396 lbs x 2 - 2
Push Press w/u to daily max
154 lbs x 3
198 lbs x 1
236 lbs x FAIL then
209 lbs x 2-2-2
Had convinced myself to drop this routine over the weekend, now I’m glad I didn’t. Not aching so much now. Failed 1st attempt because I just went into the hole too slow and just stopped. Stripped down the bar and had another go and got it. Should have done a 3rd set of 2 on 396 but decided not to push my luck. Very happy.
First 440 attempt “FAIL”. Must set my catcher bars higher, they’re still set up for front squats.
440lbs x 1 (208lbs bodyweight) I was determined not to fail again because I didn’t want to have to strip down the bar a 2nd time!
396lbs for a double.
You looked to be way deeper than legal on your first attempt. Your second attempt looked like a grinder. Great work.
Damn fine squat! Great job sticking with it and pushing through!
Unfortunately, no snow here. Heck, it might hit 70, today. I love winter weather. Maybe it will show up soon.
that was a growing set. make you all big.
Do you ever kick your sheep?
Nice squatting.
Do you often squat to opera? I’m only asking that semi-tongue in cheek. It’s always interesting to see what fires people up.
Be good to your sheep.
I just love your vids. That smile and little laugh at the end of your successful squat PR vid. Really great stuff.
I hope to squat like you when I grow up. Great job.
Jack - Thanks, that 2nd rep was definitely a grinder, just happy I managed to get it without rounding my back
LS - Hope you get some snow soon. The novelty has worn off pretty quick for me.
MJ - I would never kick my sheep, I love them. (not in that way!)
Mrs O - I don’t really take notice of what’s playing during the actual lifting, so I play whatever I feel like listening to that particular day. I’m no classical music buff, but as I get older I do find it “stirs” me more than regular music.
KP - Thanks for liking my vids. I laughed because of that stupid noise I made, I don’t know where that came from.
Git - Thanks for the compliment mate.
21/12/2010
Power Snatch (10 sets of 2 reps) x 110lbs
Back Squat w/u to daily max
220 lbs x 3
286 lbs x 2
330 lbs x 1
374 lbs x 1
418 lbs x 1 then 90% of max
374 lbs x 3-3-3
RDL w/u to daily max
220 lbs x 3
286 lbs x 3
352 lbs x 2-2-2
Took it easy with the daily max today after yesterdays efforts.
Great workouts. With all the squatting you’re doing is it affecting your ability to get into the sqaut/catch position of the clean and snatches? You leg muscles gatta be real tight by now. And the bar you’re using doesn’t allow for any rotation of the weights, like an olympic bar, does it? Don’t know how much it affects your cleans and snatches but seem it would some. Keep warm.
[quote]hel320 wrote:
Great workouts. With all the squatting you’re doing is it affecting your ability to get into the sqaut/catch position of the clean and snatches? You leg muscles gatta be real tight by now. And the bar you’re using doesn’t allow for any rotation of the weights, like an olympic bar, does it? Don’t know how much it affects your cleans and snatches but seem it would some. Keep warm. [/quote]
Thanks Harry, I can’t squat under a snatch anyway so this routine isn’t making much difference to that. Tightness wise, I’m stretching my legs every night before bed and so far they’ve been alright, nowhere near as tight as when I did Smolov. In fact I’m beginning to feel OK on the 5 times a week squatting which probably means I should increase the volume again, I don’t think I’m going to though. I’m not that much of a glutton for punishment.