[quote]PB Andy wrote:
3/14/11
So today, back to back squats/front squats. I was in the gym for like 2.5 hrs, half the time I was sitting down trying to get my legs to recover hahaha.
Front squat - 75% x 3 x 10 - 250 lbs
Back squat - 75% x 3 x 5 - 295 lbs
[/quote]
eep.
[quote]cloystreng wrote:
Monday- Snatch, Hang Clean, Bench Press, Back Squat
Snatch:
-bar work - video
-40 kg x 6
-50 x 6, 6
-60 x 3
-70 x 2
-75 x 2
-80 x 0, 1, 0, 1 - looking at the video of the first two, the missed lift was actually better. I dropped lower, but the pull was weak. The second was caught above parallel. In both, the feet split too wide.
Hang Clean (high hang):
-70 kg x 2
-80 x 2
-90 x 2
-105 x 3, 3, 3, 3, 3
Bench Press:
-135 lb x 5
-185 x 4
-225 x 4, 4, 4, 4
Back Squat:
-135 lb x 5
-225 x 5
-285 x 4, 4, 4, 4 - video set 1. Honestly, set 4 was the best one.
Weighted Situp:
-40 lb x 10, 10, 10
Notes:
-started higher with the snatch
-tried to jump with it
-slow on the pull in the snatch
-trouble getting low
Empty bar video
Dude, what are you doing with your first few reps? Your bending your knees and your bolt upright?! I don’t recommend this to my lifters. Do the lift at mid thigh with your shoulders over the bar, more like the one you did on your last rep. That was your best rep imo. Also you don’t really finish any of the reps from your bolt upright, bent knee position. Stand on your tip toes. THIS IS YOUR FINISH POSITION, body fully extended, hips fully extended, head up high, on your tip toes. Sure you may not end up on your tip toes on the lifts (some lifters do this a lot better then others) but thats the aim.
The only real rep I saw was your last one imo. Start at mid thigh, thats where the start of the 2nd pull behinds.
Back Squat video:
Go down slower, you go down and you accellerate and hit the bottom hard, don’t do this. The squat is a strength exercise so do it accordingly. Go down normal pace then blast up. Your using the elastic power of dropping in fast and then springing up. Save your knees and go slower and build strength. Yes it’s a f0ck tonne harder, but you build strength.
Snatching video
Turn over is a bit slow
Hips come up a bit fast relative to your shoulders but your working on these.
Keep it up and post videos.
Do 3reps x 3sets from the bent over hang position (start of the 2nd pull).
Koing
Yea, it felt bad, which is why I kept doing the reps. I need to do more work from that hang position. I find it difficult to get up onto my toes when doing snatches, or cleans for that matter. Is it just a matter or trying harder to do it? I guess my main confusion with the snatch is what I am supposed to be doing, as incompetent as that sounds. I need to go watch that Pendlay snatch positions video again. I seem to have forgotten them. Thanks for the tips.
I can do slower. I used to divebomb really fast, but I had trouble getting the hips up so I slowed it a bit. I’ll slow more if you think that would be better.
It felt pretty slow, which is why I stopped at 80, because even if I hit 85 it would have looked ugly and probably pressed out. Hips coming up fast is nothing new, but thanks for the reminder. I really need to watch that video again.
Thanks! I have been taking more videos and putting them up on youtube so I can check out my lifts and for stuff like this. Plus its cool to have video records of PRs and stuff.
How about 5 sets x 3reps? I’ve been doing that from the hang for hang cleans, but if you think 3x3 is better, I don’t mind cutting two sets out. Hell, I hate counting that high.
Thanks for all the help!
Also, good news! I may be getting a coach in the summer!
lol do however many you want. If you think you are gonna learn the technique better theres no reason to stop at 3 sets.
as for me I got sick. I guess it took a couple more weeks koing but here it is! :))
Good session today, squats were meh but lifts were good which is what matters. Might post video up later.
FS: 70, 120, 150, 170, 180/M,1, 185/M,1 (took 180 for granted, wasnt set right on 185)
Rest 1hr/Client
FS: 70, 120, 150, 170, 180, 185/M, 170x2/2
Rest 20min
Snatch: 50x3x1, 70, 90, 100, 105/M,1, 110/M, M,M,M, 1,1, 115/1 (small technical issue was holding me back but once resolved, hit a good weight. I kept catching 110 but it would drift back slightly enough to where I would have to let it go).
Rest 1hr/Client
CJ: 70, 90, 110, 120, 130, 135, 140, 145/M, M, M (kept clarking these, wasnt there today)
FS: 140, 160, 170, 180, 185/M, 170/2, 172.5/2 (stupid 185, it pissed me off today).
I took a video doing about a million snatch pulls from the mid thigh, then did a bunch of power snatces from the same part. I tried to keep them consistent, but I have watched the video many times and they are different sometimes. I know you can’t see my feet, but I am coming up onto the balls of my feet at the final extension. I am trying really hard NOT to bump the bar forward with the hips. And to keep the back angle higher. I know its not heavy its a wooden pole so it will be different. Please ignore the bar swinging around behind me on the snatches, as it is really light weight.
Question for anyone who can tell me: IS/ARE ANY OF THESE GOOD? Please give me a time on the video when you think the best one(s) is/are, so I can slowmo it and watch over and over again. If none are good, then its back to the drawing board. I have never been more confused with snatches.
Heres a video of some lifts from/throughout today’s session for those curious:
3/15/11
Power snatch + hang snatch + snatch - 70% of best pwr snatch x 1+1+1 x 5 sets - 70kg
Sn Pulls - 90% x 3 x 3 - 100kg
Sn Push Prs - 5, 4, 3 - 80kg, 90kg, 100kg
at work, I’ll take a look at the videos later guys!
Your not use to feeling what it’s like going on to your toes.
Do the hang positions
on toes
Bar on sterm, bent arms
Bar with bent arms, around waist (so arms less bent then the previous position)
Straight arms
Bent over hang position (not on toes)
Do 3reps x 3sets from each of the above positioins. You must master these positions. If you can’t do them sharp it WON’T GET BETTER WITH MORE WEIGHT. You have to be blazing fast with these positions. IMO most people don’t do these enough and thus have issues at heavy weights.
Get a video of these positions.
I should really get around to making a video of these positions myself…
Back Squats
-yes slow on the way down mate, your going way way too fast imo.
Snatch
-The bar work should speed these up. If your bar work isn’t faster then this is where the problem is. If you can’t get fast under an empty bar going fast under a heavy bar isn’t going to be better imo. Yes you can go faster under a heavy bar if your profficient with an empty bar, but this isn’t the case for you yet. But in time it’ll come. You’ll learn to use the bar to sling shot yourself/ pull under after the 2nd pull for bad ass speed.
Hips yeah, work on it. Hammer your hamstrings. Mines less pronouced on my Snatchs then my Cleans. Happens more on my Cleans but yeah I’m working on this mofo also.
More videos is good as it’s the best way to see what your doing. A description is a lot less useful.
I’d recommend 3reps x 3sets from all of the above positions I stated earlier. Then get on to your full lifts. Thats 12sets in total mate.
Coaching is a must!
I never attempted to learn the lifts without a coach. Hell I didn’t even know about the full lifts before I started LOL
Koing
i’ve been experimenting with letting the bar drift back towards me and then trying to smash it with my hips / extend and tonight i think i finally got it. messed up the math and ended up powersnatching 40kg. which doesn’t sound like a lot except my previous PB was 32.5kg and i’ve only ever made 2.5kg incremental progress on snatches before.
smash the bar into your hips ftw!!!
who woulda thunk? (aside from all the people who now get to say ‘i told you so’)
of course 30kg probably won’t want to play tomorrow. but still, i can’t believe it 
i will post vids soon. just waiting for my shoes to come back (need the heel altered to help rectify orthopedic issues) so i can’t squat / get under anything at the moment.
wish i got that on vid, though, because i’d be curious to see the bar path…
[quote]GqArtguy wrote:
Heres a video of some lifts from/throughout today’s session for those curious:
Squats look strong. Can you go deeper?
Snatch looks slick mate, very sharp, very classical technique. Digging it
C&J, looks very good as well. Again very classical technique and smooth. Sweet sweet Jerk, faultless! Great positions
mofo!!!
Koing
[quote]cloystreng wrote:
I took a video doing about a million snatch pulls from the mid thigh, then did a bunch of power snatces from the same part. I tried to keep them consistent, but I have watched the video many times and they are different sometimes. I know you can’t see my feet, but I am coming up onto the balls of my feet at the final extension. I am trying really hard NOT to bump the bar forward with the hips. And to keep the back angle higher. I know its not heavy its a wooden pole so it will be different. Please ignore the bar swinging around behind me on the snatches, as it is really light weight.
Question for anyone who can tell me: IS/ARE ANY OF THESE GOOD? Please give me a time on the video when you think the best one(s) is/are, so I can slowmo it and watch over and over again. If none are good, then its back to the drawing board. I have never been more confused with snatches.
[/quote]
Dude, SQUAT ON EACH REP
Don’t do a 1/4 squat, you don’t do that in the full lifts.
Lean over the bar more, keep it closer, you can see in the video it’s coming away from you
Punch the bar up, not backwards, on a few of the reps you noticeably it go back too far, punch the bar UPWARDS.
Do what I told you in the last thing I posted. Pull down in to a full Snatch from the various hang positions.
MOARRRRR videos mate.
It’ll get better when you can smash the 3reps x 3sets from each hang position. Get a video of one set from each hang position with an empty bar next time.
Koing
[quote]alexus wrote:
i’ve been experimenting with letting the bar drift back towards me and then trying to smash it with my hips / extend and tonight i think i finally got it. messed up the math and ended up powersnatching 40kg. which doesn’t sound like a lot except my previous PB was 32.5kg and i’ve only ever made 2.5kg incremental progress on snatches before.
smash the bar into your hips ftw!!!
who woulda thunk? (aside from all the people who now get to say ‘i told you so’)
of course 30kg probably won’t want to play tomorrow. but still, i can’t believe it
i will post vids soon. just waiting for my shoes to come back (need the heel altered to help rectify orthopedic issues) so i can’t squat / get under anything at the moment.
wish i got that on vid, though, because i’d be curious to see the bar path…[/quote]
This is where most of the upwards power comes from. But do keep the bar close to you on the way up. If it comes away from you it’s too far. Do it with someone holding a stick about 5-10cm in front of you. When you do the lift and if you hit the bar the bars come away from you too much.
Koing
[quote]Koing wrote:
Dude, SQUAT ON EACH REP
Don’t do a 1/4 squat, you don’t do that in the full lifts.
Lean over the bar more, keep it closer, you can see in the video it’s coming away from you
Punch the bar up, not backwards, on a few of the reps you noticeably it go back too far, punch the bar UPWARDS.
Do what I told you in the last thing I posted. Pull down in to a full Snatch from the various hang positions.
MOARRRRR videos mate.
It’ll get better when you can smash the 3reps x 3sets from each hang position. Get a video of one set from each hang position with an empty bar next time.
Koing[/quote]
Thanks for the help!
What I got from it:
For the hang positions, I am a bit confused. The first one is from the sternum? Won’t that have absolutely no power? Or is it simply to learn the pull under? The second one is from the waist, like the belly button level? So its after the pull. And the third is from the mid-thigh, or from the highest point before the pull?
If its not too much to ask I would love a video just with the positions you are talking about, or even a screenshot of some other guy in a video at each point. I get into the gym tonight so I will take a video of one set from each position and post it.
Thanks for the help!
[quote]Koing wrote:
Squats look strong. Can you go deeper?[/quote]
Maybe. Those were my morning squats, I usually vid from behind to make sure my feet are correct to avoid knee issues, this was the first time from an angle. My PM squats usually have more bounce and speed, I need to work on that for the AM squats.
[quote]Snatch looks slick mate, very sharp, very classical technique. Digging it
C&J, looks very good as well. Again very classical technique and smooth. Sweet sweet Jerk, faultless! Great positions
mofo!!!
Koing[/quote]
Thanks, I sent you a PM btw.
[quote]cloystreng wrote:
[quote]Koing wrote:
Dude, SQUAT ON EACH REP
Don’t do a 1/4 squat, you don’t do that in the full lifts.
Lean over the bar more, keep it closer, you can see in the video it’s coming away from you
Punch the bar up, not backwards, on a few of the reps you noticeably it go back too far, punch the bar UPWARDS.
Do what I told you in the last thing I posted. Pull down in to a full Snatch from the various hang positions.
MOARRRRR videos mate.
It’ll get better when you can smash the 3reps x 3sets from each hang position. Get a video of one set from each hang position with an empty bar next time.
Koing[/quote]
Thanks for the help!
What I got from it:
For the hang positions, I am a bit confused. The first one is from the sternum? Won’t that have absolutely no power? Or is it simply to learn the pull under? The second one is from the waist, like the belly button level? So its after the pull. And the third is from the mid-thigh, or from the highest point before the pull?
If its not too much to ask I would love a video just with the positions you are talking about, or even a screenshot of some other guy in a video at each point. I get into the gym tonight so I will take a video of one set from each position and post it.
Thanks for the help![/quote]
All the positions where you are on your toes you are upright and not bent over. This is to learn to pull under the bar properly. Most people can’t move an empty bar fast with the correct bar path.
The hang position is where you are leaning over the bar path.
When do you open up from the hang? About mid thigh, try and make contatct as high as possible. Stand up on your tip toes, snatch width grip. This is about roughly where you want to make contact. Don’t think about it, get to the hang, pull it in tight and DRIVE IN AND UP WITH YOUR HIPS, you will make contact if you keep the bar close to you. Do not let the bar loop OUT, this is wrong. This mean you just bashed it outa n you didn’t keep it close and finish the pull properly.
i’ll get a video next week or so.
Koing
[quote]GqArtguy wrote:
[quote]Koing wrote:
Squats look strong. Can you go deeper?[/quote]
Maybe. Those were my morning squats, I usually vid from behind to make sure my feet are correct to avoid knee issues, this was the first time from an angle. My PM squats usually have more bounce and speed, I need to work on that for the AM squats.
[quote]Snatch looks slick mate, very sharp, very classical technique. Digging it
C&J, looks very good as well. Again very classical technique and smooth. Sweet sweet Jerk, faultless! Great positions
mofo!!!
Koing[/quote]
Thanks, I sent you a PM btw.
[/quote]
f0ck training in the am! What time do you do it? i’m always better PM myself, just been up and around man.
Cool I’ll read the PM.
mofo with a good jerk! I did 138 today on the 3rd attempt, back squat 185. I’m catching up to you Jerks 
but way way down on squats man. But 4 weeks ago I failed 175 for about 3 sessions, worked that working to max was being lazy and not going to get me strong after a 4month lay off. Did some volume and my strength is returning.
Koing
[quote]Koing wrote:
All the positions where you are on your toes you are upright and not bent over. This is to learn to pull under the bar properly. Most people can’t move an empty bar fast with the correct bar path.
The hang position is where you are leaning over the bar path.
When do you open up from the hang? About mid thigh, try and make contatct as high as possible. Stand up on your tip toes, snatch width grip. This is about roughly where you want to make contact. Don’t think about it, get to the hang, pull it in tight and DRIVE IN AND UP WITH YOUR HIPS, you will make contact if you keep the bar close to you. Do not let the bar loop OUT, this is wrong. This mean you just bashed it outa n you didn’t keep it close and finish the pull properly.
i’ll get a video next week or so.
Koing
[/quote]
Ok, thanks for the explanation. I did the drill you suggested, I hope I did it correctly. The bar still seems to be going behind me too much on some of them, but on others its better, I think.
Wednesday - Snatch bar drills, Clean and Jerk, Jerk, Front Squat
Snatch drills:
(with just the bar)
-from the sternum, on the toes, suggested by Koing, pulling into the full snatch and getting the bar path straight up: 3x3x20 kg
-from the belly button, same deal as before: 3x3x20 kg
-from the mid-thigh, bending over the bar like before the second pull, then same deal: 3x3x20, then 2x3x40 kg
(I have video of this)
Clean and Jerk:
-70 kg x 3
-80 x 2
-90 x 1
-100 x 1 (accidentally push jerked this)
-110 x 1
-115 x clean no jerk (jerk attempted), 1
-120 x clean (no jerk attempted)
-125 x clean no jerk (jerk attempted)
Split Jerk:
-70 kg x 3
-80 x 3, 3, 3
Front Squat:
-135 lbs x 4
-225 x 3
-270 x 3, 3, 3, 3
Back Extension:
-40 lbs x 10, 10, 10
Notes:
-tried to do the drill Koing gave me, hopefully I did them correctly
-got in trouble for taking video, the worker had to actually WATCH me delete it. Luckily, I had no idea what I was doing and accidentally didn’t delete it (seriously, it was a mistake. No joke)
-had to secretly do the third video
-once again, got told not to drop weights, but ignored that of course (it was a missed lift, give me a break)
-I have an important meeting with some CRS staff about the dropping weight policy, hopefully I can convince them to let us do it again, because honestly its unsafe to force people to always lower the weights slowly with olympic lifts. I have studies that prove that Oly lifting is safe, which I will print and bring.
[quote]Koing wrote:
[quote]GqArtguy wrote:
[quote]Koing wrote:
Squats look strong. Can you go deeper?[/quote]
Maybe. Those were my morning squats, I usually vid from behind to make sure my feet are correct to avoid knee issues, this was the first time from an angle. My PM squats usually have more bounce and speed, I need to work on that for the AM squats.
[quote]Snatch looks slick mate, very sharp, very classical technique. Digging it
C&J, looks very good as well. Again very classical technique and smooth. Sweet sweet Jerk, faultless! Great positions
mofo!!!
Koing[/quote]
Thanks, I sent you a PM btw.
[/quote]
f0ck training in the am! What time do you do it? i’m always better PM myself, just been up and around man.
Cool I’ll read the PM.
mofo with a good jerk! I did 138 today on the 3rd attempt, back squat 185. I’m catching up to you Jerks but way way down on squats man. But 4 weeks ago I failed 175 for about 3 sessions, worked that working to max was being lazy and not going to get me strong after a 4month lay off. Did some volume and my strength is returning.
Koing[/quote]
Depends on the day. Sometimes 10am, sometimes 7am. Once you go to maximum quickly and frequently, its not so bad. Abadjiev has some hormonal explanations for this adaptation but the end result is that youre able to go to maximum on command. Im not a morning person at all either.
PS: replied to your PM but if you still have nothing then please PM your email address.
[quote]Koing wrote:
This is where most of the upwards power comes from. But do keep the bar close to you on the way up. If it comes away from you it’s too far. Do it with someone holding a stick about 5-10cm in front of you. When you do the lift and if you hit the bar the bars come away from you too much.
Koing[/quote]
haha i don’t reckon anybody will get that close in front of me when i’m lifting.
i did need to shuffle my feet forward about half a meter to catch it.