/edit
[quote]lordstorm88 wrote:
debraD, theres a lot going on there. First off if you wanna do jerks properly, you better get weightlifting shoes, or at the very least be wearing some sort of shoes lol. Doing the jerk properly would hurt a lot without shoes, especially for the back foot.
It probably helps you to go up and down a bit before you do the jerk now but better not to do that. You must only bend the knees during the dip and extend the knees during the drive. You are however also bending at the hip. Your elbows are also slightly dropping during the dip and drive. They should stay at the exact same position. Its even more important that they don’t move than in the jerk than in the front squat. Having them move makes the drive lose power the same way that if your back rounded during the pull would make the bar lose power.
As for the dip and drive actual part, you dip at a relatively comfortable pace, not too slow but definitely not so fast that the bar is left in the air and then hits your shoulders, then you go straight up at a fast speed(think of it kind of like a fast front squat) and when you are about to reach the maximum height before your heels leave the floor, you explode. That explosion is what I’ve found lets you get under the bar fast both in the snatch and clean but also in the jerk. Once you explode, then you need to get the front foot as far as possible and keep the back leg relatively relaxed but let it go back a bit and push with your arms the bar to get under it. Once arms are locked out you tighten everything like hell.
If you don’t understand the explosion, try doing it with no barbell, just bend your knees slightly then try to explode up and then get in the split jerk stance. Mark Rippetoe does this in the video below
http://vimeo.com/15517288[/quote]
Thanks! And that link was great.
[quote]PB Andy wrote:
Deb seriously get some Olympic shoes. I’m not even saying that because you will slip, rather I’m saying it because the material on Olympic shoes really sticks to the floor, so when you stick that jerk, yo shit sticks, naw mean? Think I said stick enough, lawl?[/quote]
lawl!
I’ve been looking around online for the shoes because there is no where near here to get them. Once I order them they’ll still be a week or two away unfortunately. But I was wearing my chucks last night and I get what you mean at least compared to bare feet or socks.
I’m going to build a platform soon too, but for now I’m stuck on my carpet. What do you use to show your videos in slow motion? It really helps to see what’s going on.
Your guy’s feedback is helping a lot. It’s very much appreciated!
cloystreng,
you wouldn’t happen to be lifting at ERC at UMD would you? I haven’t been there in a few months but it sure as shit looks like it from that view lol.
Alec
[quote]debraD wrote:
[quote]PB Andy wrote:
Deb seriously get some Olympic shoes. I’m not even saying that because you will slip, rather I’m saying it because the material on Olympic shoes really sticks to the floor, so when you stick that jerk, yo shit sticks, naw mean? Think I said stick enough, lawl?[/quote]
What do you use to show your videos in slow motion? It really helps to see what’s going on.
[/quote]
I torrented AVS Video Editor. If you download the free one it puts a stupid AVS image over your video.
[quote]ape288 wrote:
cloystreng,
you wouldn’t happen to be lifting at ERC at UMD would you? I haven’t been there in a few months but it sure as shit looks like it from that view lol.
Alec[/quote]
Yeah, I go there over the weekends, when the UMD gym in the School of Public Health is closed. The SPH gym has the platforms and bumpers.
I go to school there.
monday 7/2/11
snatch
80
85
90 miss
90 +5kg PR
clean and jerk
90
100
105 ugly clean ugly jerk but made it equal to PR
110 miss, pull
110 miss, pull
back squat
up to 150 +10kg PR
Only got videos of snatch I will upload later. I tried to video the c&j but my camera is shit and decides that the full and new batteries are empty so it closed at some point and I guess it doesn’t save as it goes, but saves it all in the end so I got nothing. Wished I could video the back squats too but eh, got 150… I was surprised actually, I didnt’ expect to do so much and I felt I could do more.
Bit sad about the clean and jerk, both with the ugly jerk and with not even getting the 110 clean. My technique was off so I wish I had the videos to see wtf was wrong. Still I know I need to iron out the first pull and then learn a good 2nd pull where I hit the bar HIGH. That will be my focus for the next weeks till the next maxing out. I’m expecting 95/110-115 next maxing out and squats around 160.
No lifting tomorrow, got an exam, will start the new program wednesday.
[quote]cloystreng wrote:
[quote]ape288 wrote:
cloystreng,
you wouldn’t happen to be lifting at ERC at UMD would you? I haven’t been there in a few months but it sure as shit looks like it from that view lol.
Alec[/quote]
Yeah, I go there over the weekends, when the UMD gym in the School of Public Health is closed. The SPH gym has the platforms and bumpers.
I go to school there.[/quote]
haha ya I took a weightlifting class in sph last semester so I was always on that platform in the corner. the staff at erc is irritating as hell with all their bullshit rules, I couldn’t lift there anymore. I just graduated though. what grade are you?
here are the snatches. My video editing skills have improved
Good work on the snatch pr lordstorm88.
[quote]ape288 wrote:
Yeah, I go there over the weekends, when the UMD gym in the School of Public Health is closed. The SPH gym has the platforms and bumpers.
I go to school there.[/quote]
haha ya I took a weightlifting class in sph last semester so I was always on that platform in the corner. the staff at erc is irritating as hell with all their bullshit rules, I couldn’t lift there anymore. I just graduated though. what grade are you?[/quote]
Sophomore. I saw that class but I like to lift for long periods at a time, one hour isn’t enough to make it a class for me.
Monday - Snatch, Hang Clean, Bench Press, Back Squat
Snatch:
-40 kg x 3
-50 x 3
-60 x 2
-70 x 1, 1
-75 x 0, 1, 1
-80 x 1
-85 x 1
-87.3 x 0, 0
Hang Clean (high hang):
-70 x 3
-80 x 2
-90 x 1
*almost fucked up wrist, called it a day
Bench Press:
-135 lbs x 5
-185 x 5
-225 x 5, 5, 5
Back Squat:
-135 x 5
-185 x 5
-225 x 3
-285 x 3
-290 x 3
-295 x 3
[quote]cloystreng wrote:
Sophomore. I saw that class but I like to lift for long periods at a time, one hour isn’t enough to make it a class for me.
[/quote]
break your sessions up man. train twice a day. olys in the morning, other strength work in the evening. that’s how i do it.
[quote]ape288 wrote:
break your sessions up man. train twice a day. olys in the morning, other strength work in the evening. that’s how i do it.[/quote]
I’ve considered it. I may take it next year. Since you happen to have taken it, whats the structure like? Do I just lift?
I wouldn’t want to do it if I was gonna have to do whatever they told me to do. Also, are there tests or performance gradings or something?
Hi Olifters. On heavy cleans (near Pr’s), when I catch the bar in full squat, the weight falls in front. I read somewhere that it might be because of weak upper back. Do you have any suggestions which exercises to do? I’m already doing chins, rows.
[quote]cloystreng wrote:
[quote]ape288 wrote:
break your sessions up man. train twice a day. olys in the morning, other strength work in the evening. that’s how i do it.[/quote]
I’ve considered it. I may take it next year. Since you happen to have taken it, whats the structure like? Do I just lift?
I wouldn’t want to do it if I was gonna have to do whatever they told me to do. Also, are there tests or performance gradings or something?[/quote]
na, you get to do your own thing. at least that’s how it was in the class I took. the biggest inconvenience was that like I think it was twice in the semester that you had to demonstrate a random exercise that the teacher posted online. only took like 5 minutes though, and it was pretty convenient to have class time where I got to lift, imo.
[quote]ape288 wrote:
[quote]cloystreng wrote:
[quote]ape288 wrote:
break your sessions up man. train twice a day. olys in the morning, other strength work in the evening. that’s how i do it.[/quote]
I’ve considered it. I may take it next year. Since you happen to have taken it, whats the structure like? Do I just lift?
I wouldn’t want to do it if I was gonna have to do whatever they told me to do. Also, are there tests or performance gradings or something?[/quote]
na, you get to do your own thing. at least that’s how it was in the class I took. the biggest inconvenience was that like I think it was twice in the semester that you had to demonstrate a random exercise that the teacher posted online. only took like 5 minutes though, and it was pretty convenient to have class time where I got to lift, imo.
[/quote]
I think I will find out the professor’s office hours and ask about the class. Can’t hurt.
tu.
cj
40x2
50x2
60x2
75x2
80x2
85x1
90x1
95x1
100x1
105x1
110x0
cleans
115x1
120x1(5k pr)
125x0(close)
cp
125x3x3
bs
100x5
110x3x5
wednesday 9/2/11
First “real” workout, no more light weights.
snatch
3,2,3x70
3,2x75
missed the last rep of each set with 75. However really liked some of them, felt very solid, very quick under the bar
c&j
2+1, 1+2, 1+1x90
2+1, 1+2, 1+1x95
got them all, some very nice cleans and jerks… not all of them but some of them.
snatch pulls
4,4x85
3,4,3x90
back squats
8,8x85
6,6x95
4,4x105
4,4x120
10x80
push press
3,3,3,2x75
press behind neck
3,4,3,4x55
Very, very happy to just have gotten through the first day of a real workout with only two misses. Almost as happy as with the PRs on monday. The clean and jerks were of course tiring but I got them, the back squats were surprisingly not too hard. I got epicly hungry after the snatches all the way to the end. Coach and others say I’ve lost more weight, I hope so.
If I can just get through this week, next week I’ll be focusing a lot more on technique. I want to get a good straight 1st pull and then a 2nd pull that hits HIGH and is explosive. Jerks are rather simpler IMO, I can focus on all of it and just keep at it and it will get better. Its definitely an improvement to be doing 1+2x95 and they looked decent. Okay I blab a lot sometimes.
Wednesday - Hang Snatch, Clean and Jerk, Press, Front Squat
My left wrist was hurting from the messed up clean on Monday, so I didn’t go to max with the jerks. The transition between the clean rack position and the jerk was a bit painful.
Hang Snatch (below knee):
-40 kg x 3
-50 x 2
-60 x 2
-65 x 2
-70 x 2, 2, 2 (ate too much, coming up slow)
Clean and Jerk:
-70 kg x 2
-80 x 1
-85 x 1
-90 x 1
-95 x 1
-100 x 1
-105 x 1
-110 x 1 (wrist making jerks weak)
Press:
-65 kg x 5 sets x 3 reps
Front Squat:
-185 lbs x 3
-205 x 2
-225 x 3
-250 x 3
-255 x 3
-260 x 3
Roman Chair Situp:
-40 x 8
Goodmorning:
-80 x 6, 6
Notes:
-I forgot that pressing after max jerks would be hard.
8th Session
9/02/2011
Missed the last 2 session due to illness
Dynamic warm ups
Back Squats
bar x 8
bar x 8
60 x 6
60 x 4
100 x 2
120 x 1
140 x 1
160 x 1 ; felt heavy, really need to work my legs hard after the English
Snatch
bar work
40 x 2
60 x 1 + PS
80 x 1 + PS
90 x 1 ; sweet
100 x 1 ; right arm a bit bent at the top, one step forwards to recover
110 x 0 ; wtf? bar nearly hit me as I dropped it behind me, it did scrap my left tricep
105 x 1 : better
110 x 0
111 x 0 : really close, just behind
110 x 0
100 x 0/3 lol
100 x 0/2
100 x 1 the redeemer, man legs are beat
C&J
40 x 2
60 x 1
100 x 1
120 x 0 left him is giving me sh!t
120 x 0 same problem and the squat up was terrible due to the left hip
Decline sit ups
12
12
12
Koing
PS I’m going to blame being ill on such a BS session. I Snatched 5kg more then my C&J.