cool dude!
Deb, on the bar work video: when you go down with the bar, less bending the knees, more bending at the hip. Not that it matters that much, because when you go up with the bar to do the snatch, you do the movement correctly. 
Welcome aboard WLBosnia! Looks strong!
[quote]debraD wrote:
I haven’t posted a video here in a bit but I wanted to see if I’m getting anywhere trying to keep my hips down. I’ve been going back and forth between keeping my hips down, staying on my heels and hitting my pubic bone so I’m pretty sure it’s still not right. The video has some bar work to show my positioning and then it has a 100lb snatch (105lbs is my current max).
I also think I should be able to lift more weight because when I get under my max it actually feels kind of easy but I’m stuck at 105lbs but I’m not sure what’s holding me up specifically unless it’s just my head preventing me from getting under when it feels heavier off the floor.
Any comments would be great!
Edit: Also, on that last lift, it felt a little bit soft on the catch as if my arms bent a little but I can’t see that in the video. Is this something to watch out for?[/quote]
When you do stuff from the hang your shoulders should be moer over the bar. They are behind the bar. This isn’t an issue when you lift from the floor though.
The turn over
Just focus on pulling under the bar hard and PUNCHING THE BAR UP.
SMASH THE BAR but keep pulling on it, the faster and harder you can smash the bar the faster you should be able to get under it. Obviously try and not let the bar get away from you. People have their own opinions on this but this is my opinion and what I tell my lifters to do. I don’t believe in a ‘brush’. I believe in clatter the f0cking bar, BUT not at the expense of having the bar get away from you, but whatever if it goes away a bit it goes away a bit, as long as you can receieve you got it.
This will come with experience. Just focus on PUNCHING THE BAR UP when you lock out. Most beginners don’t do this and I am vastly differently now after 12yrs of training. Your body just syncs and does it.
Koing
28/05/2011
FS
165 -happy with that on a Saturday, felt so f0cking heavy
Clean
140
150
160 20110528 training - YouTube
Pull atrocious off the floor, hips hike up like a mofo, saturday session…I do what I can with my prolapsed L4, just doesn’t work with a few hrs of being ‘up’. Works much better in the evenings when I’ve been up and about for 10-12hrs. I get under, don’t catch the bounce and the squat up wasn’t a bad attempt, just not enough in the legs.
29/05/2011
FS
140
150
160 -not bad, felt so f0cking heavy but better then the 150.
Got snipes to
C&J 172kg, Clean 173 3x, missed the Jerk
FS 201kg on the 2nd attempt.
Koing
[quote]PB Andy wrote:
E. Front planks - 3 x 45 sec (+25 lbs added on the last two sets)
[/quote]
was it as fun for you as it was for me?
seriously, i don’t think one could conjure up a more awful exercise if they tried.
hey, look at me! i’m doing…
…
…
nothing.
I’ve been playing around with the jerk and today I decided to max out and see if my new cues for the jerk work. got a 110kgs PR! 3 white lights. the 105 also was the easiest one ever. All things considered I’m very happy with this. Had I gotten 115 I would have been pretty sure that I realized how to make a damn good jerk but it didn’t happen. tried twice.
Need to learn to get UNDER the bar in the jerk just like the snatch and clean. At least that’s what I think is the next step. Now that I know that my technique has improved ill build up on it and learn it with weights 90-105kgs. Once I feel comfortable and it comes easy, I’ll try to find some cues to get under a heavy ass bar…
Will see a doctor on friday for my knee…
[quote]alexus wrote:
[quote]PB Andy wrote:
E. Front planks - 3 x 45 sec (+25 lbs added on the last two sets)
[/quote]
was it as fun for you as it was for me?
seriously, i don’t think one could conjure up a more awful exercise if they tried.
hey, look at me! i’m doing…
…
…
nothing.[/quote]
haha. I was freaking shaking, felt like an idiot. But I have to say, after doing them, my whole core/back just feel ‘healthy’.
6/1/11
Snatch
warmup
65 x 2
115 x 2
135 x 1
155 x 1
175 x 0, 1
185 x 1
190 x 0, 0 horrible attempts… I need to learn to rest longer between
Snatch Pulls
205 x 2, 2, 2
Power Clean then 2 Push Presses
155 x 5 singles
Front Squat
225 x 3
245 x 1
265 x 1, 1, 1
225 x 3
KB Swings
46 x 5 sets of 10
Decline Situps
45 x 10, 10, 10
6/1/11 - Upper body pressing + lower body sled work
Plyo push-ups - 4 x 3
A1. Overhead press - work sets
145x3
135x3
140x3
145x3
135x3
A2. Blast-strap external rotations - 5-10 reps each set
B1. Bench press - work sets
215x3
205x3
210x3
215x3
205x3
B2. DD Lat pulldown, leaning away - 5-10 reps each set
C1. Top-half bench press - work sets
245x3
235x3
240x3
235x3
C2. Blast-strap rear delt flies - 5-10 reps each set
D. Prowler leg circuit - 3 x 20m
- Crouching backward sled drag
- High handle prowler push, slow
- Pullthroughs
- Frankensteins
E. Side bridge - 2 x 1 min
***Side bridges were awesome for my back. My left inner abdominal muscles (I’m guessing tranverse abdominus) were considerably weaker, so this probably contributed to my back injury, as some other spinal muscle took over for the TvA. Keeping these in the toolbox.
hey wow debra. you definately are looking better and better each time i see you lift!
i hope you have fun at the comp. bet there will be people there doing power versions and stuff.
good on you for doing it!
01/06/2011
Had a proper h@rd on for training, went a bit limp at 1630 when I had a bunch of issues dumped on me…left the office at 1840, but felt good due to me smashing some issues out with my cunning smarts 
h@rd on back on. People must have been a bit scared on the tube with me about…
FS
bar x 4
70 x 4
110 x 2
140 x 1
160 x 1 : felt light, sweet!
170 x 1 : smoked it
178 +1 PB booyah! back straightest it’s ever been on limit weight!
180 +banana skin x : a bit too much, next time 179 + banana.
I think I’ll take away upping my pb by 1kg at a time. I’ve NEVER gotten a PB after another PB by jumping 2-5kg…
Cleans
PC 70, full clean, uber fast
PC 110, full Clean, uber fast
130
150
160 booyah! Tried to FS it after the Clean…felt so light on my shoulders but couldn’t quite drive through the sticking point…
163x racked it, not enough juice in the legs…why did I try to FS teh 160 after the Clean?!
163x ballsed it 
limp
163x better, needed to keep more upright
163x best pull, but I was always going backwards and caught on heels
2 PB’s so sweet!
I PB on avg about once a fortnight…it’ll be interesting to see what I can push next Monday. Sat will be a session to get some training done. I’ll probably do a few more doubles on the FS.
Wrist is on the mend but not quite ready to do over head work.
Koing
[quote]WLbosnia wrote:
Form critique:
Don’t do any form of upper-body pulling until you jump.
[quote]debraD wrote:
I haven’t posted a video here in a bit but I wanted to see if I’m getting anywhere trying to keep my hips down. I’ve been going back and forth between keeping my hips down, staying on my heels and hitting my pubic bone so I’m pretty sure it’s still not right. The video has some bar work to show my positioning and then it has a 100lb snatch (105lbs is my current max).
I also think I should be able to lift more weight because when I get under my max it actually feels kind of easy but I’m stuck at 105lbs but I’m not sure what’s holding me up specifically unless it’s just my head preventing me from getting under when it feels heavier off the floor.
Any comments would be great!
Edit: Also, on that last lift, it felt a little bit soft on the catch as if my arms bent a little but I can’t see that in the video. Is this something to watch out for?[/quote]
You must fix your starting position. Your shoulders must be WAY OVER the bar.
The first pull must be controlled. I also would like to see some of your heavier lifting, close to your max weights.
P. S. I love your thighs.
hard ons, bananas and personal bests. what else can you ask for from a training session?
[quote]debraD wrote:
I haven’t posted a video here in a bit but I wanted to see if I’m getting anywhere trying to keep my hips down. I’ve been going back and forth between keeping my hips down, staying on my heels and hitting my pubic bone so I’m pretty sure it’s still not right. The video has some bar work to show my positioning and then it has a 100lb snatch (105lbs is my current max).
I also think I should be able to lift more weight because when I get under my max it actually feels kind of easy but I’m stuck at 105lbs but I’m not sure what’s holding me up specifically unless it’s just my head preventing me from getting under when it feels heavier off the floor.
Any comments would be great!
Edit: Also, on that last lift, it felt a little bit soft on the catch as if my arms bent a little but I can’t see that in the video. Is this something to watch out for?[/quote]
Your butt is still coming up first from the floor, you need to pull with your back more since your legs are stronger than your back. The hang stuff is ok but you dont need to bend your legs so much, your shoulders should be a little over the bar by that point.
[quote]ViKtoricus wrote:
[quote]WLbosnia wrote:
Form critique:
Don’t do any form of upper-body pulling until you jump.[/quote]
Can you explain more specifically?
[quote]WLbosnia wrote:
[quote]ViKtoricus wrote:
[quote]WLbosnia wrote:
Form critique:
Don’t do any form of upper-body pulling until you jump.[/quote]
Can you explain more specifically?[/quote]
I think he means that you bend your arms right before you explode at the hips, but I don’t think it’s a problem at all. Plenty of successful lifters do this, and you finish the pull just fine.
Thursday - Back Squat, Push Press, RDL, Chins, Situps
Back Squat:
-135 x 6
-225 x 4
-275 x 3
-315 x 2
-335 x 1
-355 x 1 (96%)
-315 x 1,1
Push Press:
-95 x 5
-135 x 5
-165 x 5,5,5
RDL:
-135 x 5
-225 x 5
-315 x 5,5,5
-365 x 2
Deadlift:
-405 x 1 (almost passed out, stopped)
Chins:
-45 x 5,5,5
-BW x 5
Situps:
-70 x 8,8,8
[quote]GqArtguy wrote:
[quote]debraD wrote:
I haven’t posted a video here in a bit but I wanted to see if I’m getting anywhere trying to keep my hips down. I’ve been going back and forth between keeping my hips down, staying on my heels and hitting my pubic bone so I’m pretty sure it’s still not right. The video has some bar work to show my positioning and then it has a 100lb snatch (105lbs is my current max).
I also think I should be able to lift more weight because when I get under my max it actually feels kind of easy but I’m stuck at 105lbs but I’m not sure what’s holding me up specifically unless it’s just my head preventing me from getting under when it feels heavier off the floor.
Any comments would be great!
Edit: Also, on that last lift, it felt a little bit soft on the catch as if my arms bent a little but I can’t see that in the video. Is this something to watch out for?[/quote]
Your butt is still coming up first from the floor, you need to pull with your back more since your legs are stronger than your back. The hang stuff is ok but you dont need to bend your legs so much, your shoulders should be a little over the bar by that point.[/quote]
UPDATE:
Last time, I only watched the initial bar snatches. But when I saw the ones with weights, I noticed that you were pulling it the right way during the FIRST pull.
went to a doctor today and he basically told me that I’m fucked… lol
he said my right kneecap is a bit to the right and I was born this way. Said the only thing I can do is knee wraps and antinflammatory stuff. Also mentioned that surgeries for this have less than 1% chance of success. I will probably go to at least another doctor, get an x-ray on monday and try the knee wrap and the antiblabla stuff and see how it goes.
He also thought 95 snatch and 105 c&j are really high so I’m not sure what to think.
Not much point to this post but I’m kinda scared… but even in the worst case scenario that this is the problem I’ll keep at it and endure the pain. love this sport too much to quit already(which is what his advice was more or less…)
Yes, I would get another opinion, just to make sure. Do you foam roll at all? I’ve heard that foam rolling the IT band can align the knee in the correct position.