GReat training Carl. 5/3/1 is working well for you.
hey Carl, I saw you offering technique advice on the whip snatch for willy. as someone interested in learning the oly lifts, is the whip snatch at all valuable in terms of technique learning?
Thanks Steve. Since July, I’ve gained about 1 kilo per week on squats and bench, a little more on deads and a little less on military. Steady and not even so slow.
John, as I see it, the whip snatch is what we would call a high hang power snatch. Except for the power part (unless the power versions are all you are interested in learning), that’s a very useful tool for learning snatch. Its essentially the first position that Pendlay teaches in his training videos. Very good videos by the way. If I was going to teach someone these lifts, I would follow those videos to the letter.
[quote]Carl Darby wrote:
Thanks Steve. Since July, I’ve gained about 1 kilo per week on squats and bench, a little more on deads and a little less on military. Steady and not even so slow.
John, as I see it, the whip snatch is what we would call a high hang power snatch. Except for the power part (unless the power versions are all you are interested in learning), that’s a very useful tool for learning snatch. Its essentially the first position that Pendlay teaches in his training videos. Very good videos by the way. If I was going to teach someone these lifts, I would follow those videos to the letter.[/quote]
Thanks! I have been watching both the snatch and the clean and jerk vids from his website for the past month. I will start watching them more often. I am hoping to start doing the snatch and c/j again in the next couple weeks. Well, I’ve actually never done the jerk part…
You’re welcome. I think jerks really help stones. The pulls on the snatches and cleans are good for everything.
Training 11/8/2010
Clean and Jerk: 60x2, 70x2, 80x1, 87.5x1, (93.5x1)5, (96x1)2, (98.5x1)2, (101x1)2, 103.5x0,1,1, 106x1, 107x0.
Missed the jerk on both misses, really shouldn’t have on the 103.5 miss, lost my mind momentarily and pushed back from it. The rest of the jerks were some of my better ones in over a year. The cleans got ragged at 106 and 107, (hanging onto the pull too long, weight crushed me at the bottom) so bad that the clean recovery left me too worn out to even try pushing under the 107.
5/3/1 C6 W1 Bench
65x5
70x5
74x6
87x1, (70x5)3
DB Rows: 75lbs x 9,9,7 At least I’m equally weak in both arms.
Great training in here as usual. Congrats on your highland games aswell. Sounds like a load of fun.
Thanks Scott. The Highland Games are every bit as fun as they sound.
Training 11/9/2010
Power Snatch: 50x2, 60x2, 68x2, 76x2, 80x0,0; 1,0; 0,0; 1,0; 1,0; 1,0; 1,0 The sets at 80 were all supposed to be doubles. All misses except the first rep of set 3 were in front. That one popped behind when I started standing up from the dip. All except the last rep were high enough to be power snatches, caught above parallel.
5/3/1 C6 W1 Squats:
86x5
92x5
98x8
108x1, 118x1, 123x1
Front Squats: (92x5)3 Been jumping 2kg a week in these and they are starting to get hard.
Back Raises: BW+20kgx6,7,8 Big jump in weight from last week, but I’m holding a bar behind my neck rather than a plate behind my head, not as long of a lever arm.
I still need to add in some back raises. I am pretty sure my erectors are hideously weak.
John, they help me with keeping a tight back during pulls and squats.
Training 11/10/2010
Power Cleans: 60x2, 70x2, 80x2, 90x2, 95x2, (100x2)3
5/3/1 C6 W1 Military:
48x5
52x5
55x7
67x0
Dips: Bwx10,10,10 Yea–first goal met with dips. Now I can start adding weight.
Lat Pull Downs: 160lbsx9,9,9
Awesome on the dips.
strong work Carl!
I’m always impressed how close your cleans and snatch weights are to your squats and front squat weights. My cleans are less then 1/2 of my squat. Actually I wish my cleans were even 1/2 my squats. And i don’t think I could even snatch the bar.
Thanks John, Snapper. 1 very painful and hard dip last April up to 3 sets of ten. Not up to par with some of the studs around here, but I’m getting better (not so much of a newt anymore).
Steve, when I’ve depressed, I impress myself with that also to make me feel better. When I’m feeling good, I turn it around and think “I can only squat 125% of my snatch. Gotta move those squats up to something respectable.”
Training 11/12/2010
Snatch: 50x3, 60x2, 70x1, (77.5x1)5, (82.5x1)5, (85x1)5, (87.5x1)2, 90x1,0,0,1, 92.5x0,1
5/3/1 C6 W1 Deads:
110x5
117x5
124x7
135x1, 146x1, (117x5)3
Leg Raises: Bwx11,11,12
[quote]Carl Darby wrote:
Steve, when I’ve depressed, I impress myself with that also to make me feel better. When I’m feeling good, I turn it around and think “I can only squat 125% of my snatch. Gotta move those squats up to something respectable.”
[/quote]
A great example that it’s all about perspective.
Throwing 11/14/2010
Shot 6kg 5 standing, 5 half spin, 20 full spin to 14.25m Started off real going extremely slow, Trying to push my right knee through. They started going far, so I started speeding up a little. ended up at about 3/4 speed, still getting the knee through pretty good.
LWFD 5 one turn, 5 two turn, all in the 48’ region about 3/4 effort, just working on timing and staying low.
HWFD 5 two turn throws, same here, best of ~31’
16lb hammer 2 two wind throws, then 8 3 wind throws, then the handle broke. Tried something I read about, accelerating the hammer on the upswing. These throw were a few feet further than the others, but still only about 65’
WOB 5 1 spin throws over a 10’ branch. 3 of these were at least a little balanced and cleared by a good margin.
Sprints 5 30m best of 4.69s and 1 40y at 5.93s. Walk back for recovery.
Training 11/15/2010
C&J: 60x2, 70x2, 80x1, 87.5x1, (93.5x1)5, (96x1)2, (98.5x1)2, (101x1)2, 103.5x1,1, 106x1, 107.5x1
5/3/1 C6 W2 Bench
70x3
74x3
78x4
88x0, 70x5,5,5
DB Rows 75lbx9,9,10
The 107.5 C&J
Beautiful lift. Really beautiful. Olympic lifters are my heroes of the iron game. Having had the odd go at the snatch and C&J I appreciate the skill, flexibility and power required.
And don’t worry, the closer your snatch is to your squat the more powerful you are. And they say when strength levels are equal the more powerful man always wins.
Really impressive Carl!
Thanks Brett. Think you’ll ever do the O-lifts more seriously?
Training 11/16/2010
Power Snatch: 50x5, (60x5)3
High Hang Snatch: (60x3)3
5/3/1 C6 W2 Squats:
92x3
98x3
103x7
115x1, 124x1
Front Squats: (92x5)3
Back Raises: BW+20kgx7,8,9
Sweet. Really wish I could get my hands, elbows, sholders to clean the weight like that. Love the view but don’t back up to far. Sorry I’ve been AWOL for a while. Just found the results of your last highland games. Damn good numbers and the LWFD was a monster.
That was an awesome vid. I mean really awesome. It could almost be part of a training montage in a movie played just before you go kick some guys ass who wronged your family.
Keep up the good work.