Snatch: 50x2, 60x2, 65x1, 70x1, 75x0,1, 77x0,1, 79x0,1, 80x0,1, 81x1, 82x1, 83x1, 84x1, 85x1, 86x1, 87x0,1, 88x amilliondy-twelve misses,1 Most of the misses were close, weight caught, held for a second or two, then dropped. Ie slightly out front and not very solid underneath. Last one I finally got it back far enough and actually had to step backwards on the recovery. Hamstring didn’t hurt too much, but I did have to slow way down on the first pull until the bar passed my knees.
RDLs 70x10, 75x10, 80x10 Towards the end of each set I had to do the slow at the bottom thing. Other than that they felt pretty normal.
Here’s the 81, a typical miss at 88, and the last 88 that I actually like a bit.
A request for when you’re healthy: if possible, please show me the difference between SLDL and RDL. (I used to think I knew, but a lot of contradictory info out there.)
Carl, the second snatch looked decent. One thing my OL coach encourages me to do is stand up quickly from the bottom of the snatch - no need to sit down there and let the bar get you off balance.
[quote]punnyguy wrote:
A request for when you’re healthy: if possible, please show me the difference between SLDL and RDL. (I used to think I knew, but a lot of contradictory info out there.)
Why do you choose RDLs for an accessory exercise?
Thanks![/quote]
Many people call SLDLs RDLs and vice versa so the confusion is common. For me there is a difference. In the RDL, you bend your knees slightly. Dan John has a very good RDL tutorial on his site. I prefer the RDL mainly because the one time I tried SLDLs as an adult they hurt my knees something fierce. I also feel more hamstring and low back involvement, even more so than with good mornings.
punnyguy, on the RDLs, they differ from SLDL in that the knees are slightly bent, about as much as the maximal leg extension in the first pull. Because of this slight bend, the weight can be lowered much further without rounding your back. Real RDLs also have retracted scapula, I don’t usually do them that way. I’m doing them right now as rehab for my pulled hamstring. They give just the right stretch and load for what I need right now.
Thanks MikeTheBear. I agree with your coach on coming quickly out of the bottom. That particular lift, the weight never was balanced to a point where I could stand up.
Thanks alexus. I have three weeks to nationals. I hope by then everything will be back to full strength.
Thanks Cavalier. not sure it makes any of the gals drool although it is a nice thought. I lift during lunch break at school and I simply often forget to bring a shirt to train in. I like the feel of being shirtless anyway.
Thanks alexus. Yes it could have been a lot worse. I guess you would know something about that.
Training 3/14/2011
Snatch: 50x2, 60x2, 65x1, 70x1, 75x1, 77x1, 79x1, 81x1, 83x1, 85x0,1, 87x1, 89x1, 90x0, 91x1, 92x1 Had to slow 1st pull down when I got to 85, but not as much as last Friday.
5/3/1 C2 W2 Bench:
70x3
72x3, was supposed to be 74, but I forgot to put the 2kg plate on one side.
78x8
88x1, 94x1, (70x5)3
Pendlay Rows, (70x5)3,
RDLs 75x10, 80x10, 85x10 Didn’t have to slow down at 75, last couple of reps at 80 and 85 needed special care.
Last four snatches.
In the interest of saving girl’s keyboards around the world from being drenched in drool, notice the shirt.
We both know I know nothing about correct Oly form, having said that, are the snatches a little slow off the floor? Kinda/sorta like slow stand/fast drop under. All my snatches are done from a hang and I try to get the moving as fast as possible as soon as possible. Looking great as always, even with a shirt & look pants.
ssssssh nobody mention his face or he’ll be back with a balaclava.
i meant could be worse re: timing. hoping that you have enough time to feel fully recovered before the comp. i’ve never hurt my hamstring. last time i ran was when my age was in the single digits.
nice snatches. looks like you are getting the bar to move back from the floor. not sure if you are getting faster under it or if i’ve just realized how fast you are.
damn i’m getting impatient about not having my shoes back yet…
Still impressed by your snatch technique. It’s so crisp and snappy. I can’t seem to manage that bar bump yet - though I’m getting closer. You doing that Rippetoe rehab protocol?
Hel, I’m pulling those slow off the floor on purpose because my hamstring complains otherwise. Sounds like the way you are doing it is right.
Thanks for the idea alexus. I have to dig one out in just to be ready.
Sometimes I get the bar moving back, but usually its out or straight up halfway to the knees, then back from there. Thanks for the comments.
I hope that slackard gets to work and your shoes are ready soon.
Training 3/15/2011
Clean & Jerk: 60x2, 70x2, 80x1, 85x1, 90x1, 95x1, 98x1, 100x1, 102x1, 104x1, 106x1, 108x1 Cleans were tricky, the slow to the knees trick doesn’t work her jerks were solid.
Hey Carl, Keith here. Sorry to hear about your hamstring, but it seems like it’s healing up such that you should be back to full strength by Nationals!! I will be pushing snatch weights myself, looking to start going above 90 (my max) very soon. Just wanted to stop by and see how your training has been going!!
oh. moving back from right off the floor. i didn’t properly appreciate that. knees are annoying, huh.
i guess i’m used to thinking that one should aim for a perfectly vertical bar path as that is most efficient - but that some coming towards you / swinging away was inevitable. is the idea that that isn’t the bar path that one should aim for because… efficiency taking anatomy into account or something like that?
Tony, the hip bump and snappiness are a result of how well you use your hips towards the end of the first pull and throughout the second pull. Other things can screw this up, like pulling with your arms, starting the second pull too soon, or not keeping the weight close enough. If the bar is moving back towards you and your hips are coming forward (end of first pull) you are going to get a good hip bump. Rapidly extending, then immediately retreating the hips at this point make the lift pretty snappy.
Thanks for dropping by Keith. 90+ on snatch sounds pretty good.
Alexus, in my view, who cares about efficiency, however that might be defined? Maximum possible velocity at the end of the second pull is what matters. (Well, given that the horizontal aspect is under control so that you can actually catch the bar and stand up.) This translates to greatest total force applied up to the end of the second pull. Bringing the bar back towards you shortens the lever arms on all the major joints involved in generating these forces, ankles, knees, and hips. So the same force applied by the muscles’ contractions results in a greater extension of the joints which eventually means more force applied vertically to the bar for the same effort. (Sorry about that. And this was the abbreviated version.)
Thanks Joe. Its getting better quickly. I was down to 50% of my recent bests the day after I pulled it, and now, 2 1/2 weeks later I’m back up to 91%. 95% should be enough unless Michael Harada shows up. If he does, then 100% and a prayer is all that will work.
ah. thanks for the explanation. i think you have mentioned bar velocity to me before and it made sense at the time, but obviously it didn’t properly sink in. i guess old habits die hard and i learned about strength training from Ripptoe and still tend to think in terms of bar path. it didn’t occur to me that having the bar move back towards you right from off the floor would help with the velocity.
