-[]------[]- Olympic Lift Numbers/Log 2 -[]------[]-

Training Powerlifting
761

[quote]lordstorm88 wrote:
Got another more important question.

During the snatch the bar hits my pelvic area. And actually pretty hard and can get pretty painful. I honestly don’t get how its possible to avoid it without cutting my pull short so can someone explain? I’ve tried making my elbows point outwards which seemed to correct it in the past but for some reason I’ve started doing it again. Does weight balance matter?(weight on heels or midfoot or on toes?)[/quote]

this is a common problem…
the problem has to do with your pulling - the bar shouldn’t crash or hit the pelvis but BRUSH it.
If it is hitting your pelvis then that means the bar is too far away from your body once it gets above your knees. Remember - the bar should be almost touching your thighs the whole way so that when it comes to the top there is just a brush with the full extension.
Hitting the pelvis rather than brushing is also a problem because when the bar hits it will rebound back out and result in ‘swinging’ the bar rather than keeping a straight path.

762

[quote]Avocado wrote:
17/11/09

Sn: 50/2 60/2 70/1 75/1 80/1x3
ClJk: 60/2 70/2 80/1 90/1 100/1x3
BkSq: 90/2 130/2 160/2x2

Last big day before provincials this saturday. weee. gotta get rested and rebounded.

-chris[/quote]

What time does it start on Saturday and who else on here is going? I want to come check it out.

763

Strong lifting, machook.
-what happened with the Jerks???

11/13/09

Training in Bmore.

Power Snatch:
-up to 65kg doubles.

Snatch Pulls off Boxes:
-up to 85kg

Snatch Pulls off floor:
-up to 85kg

Step ups:
-too many to count…

Push Ups:
-5sets… didn’t count reps.

Training at the Univ Gym

Drop Snatch
-up to 65kg
----So SLOW… I need to do these more often.

From the Hang, Pull+Pull+Clean.
-HOLLYSHIT! I got this up to 85kg! mini-training PR yo.
-Almost got 90kg

Zombie Front Squats:
-100kg 1rep… missed the 2nd rep
—these things are hard man.

Decline Abs:
-4sets

Curls

764

[quote]this is a common problem…
the problem has to do with your pulling - the bar shouldn’t crash or hit the pelvis but BRUSH it.
If it is hitting your pelvis then that means the bar is too far away from your body once it gets above your knees. Remember - the bar should be almost touching your thighs the whole way so that when it comes to the top there is just a brush with the full extension.
Hitting the pelvis rather than brushing is also a problem because when the bar hits it will rebound back out and result in ‘swinging’ the bar rather than keeping a straight path.[/quote]

Hm, well I just tried some things with a broomstick, I’ll try some with a barbell when i go to train again but…

  1. does the fact that I’m 110kgs make a difference? As in, I have some fat on my pelvic area, probably more than the lean lifter. On the other hand, the superheavyweights do too so maybe im just saying crap. But idk, it doesn’t seem physically possible to just brush it. I don’t know, I’ll keep trying to figure something out. If I try to brush it all the way on my thighs too it seems to help some but arent you supposed to have it not brush, more like just barely touch? I’d assume brushing the thigh stops the momentum some.
765

What machook was saying is that if you put your body in the correct pulling positions, you should keep the bar close to your body so the bar path stays vertical. When the bar isn’t close to your body, you might pull it back in and it will hit you rather than brushing (which is a light touch and go and shouldn’t affect bar velocity significantly).

You can’t intentionally think about brushing the bar, you’ll probably end up ramming it worse. Instead, focus on keeping the shoulders in the front of the bar and hips back so you can keep the bar path vertical

766

this was tuesday -

powersnatch -

40x5x2
52x4
60x2x3

Snatch
50x3x2 [high and awkward snatch]
55x3 [same as above]
60x2x2 [caught nearly in bottom, fast, good, loved it]
65x2x2 [easy, last one was a powersnatch though]
72.5x1 [.5kg PR EASY]
75x0,0,1 [3kg PR for the day. been chasing this bitch for MONTHS]
75x0x2 [missed it b/c my hands were wraped in tape b/c of losing calluses’]
70x1x2

Snatch pulls
75x3x2
85x1x2

Back Squats
70x5
95x4x2
110x3x3

Seated Snatch Extensions (think seated muscle snatchs)
20x12x3 [OMG SO FUCKING HARD WOW]

stretching, bike ride, stretching, etc…

FINALLY SNATCHED 75! Been chasing this weight since March-ish. Its all mental too. Weight went up easy all 5 attempts, just didn’t sit enough first attempt, and left arm wasn’t locked and dropped it. Second attempt to slow again and in front. third attempt was golden, so easy when its done right. Fourth attempt gripped the bar to hard and swung it, fifth attempt I clarked it (just pulled it). Everything else was moot, felt so good hitting that 75. Now, 80.

767

[quote]What machook was saying is that if you put your body in the correct pulling positions, you should keep the bar close to your body so the bar path stays vertical. When the bar isn’t close to your body, you might pull it back in and it will hit you rather than brushing (which is a light touch and go and shouldn’t affect bar velocity significantly).

You can’t intentionally think about brushing the bar, you’ll probably end up ramming it worse. Instead, focus on keeping the shoulders in the front of the bar and hips back so you can keep the bar path vertical[/quote]

hmmm, if the bar path is vertical does it still have to be close to your body anyway? I’ve seen many lifters that when the bar passes their knees its about 2 or so inches away from their legs, then a bit before the end of 2nd pull its pretty close to their body.

I also remember Dan John talking about the bow and arrow, which I took it to mean that make the first pull as high as possible(until you feel the stretch on your hamstrings) then do the 2nd pull.

Well anyways I suppose I’ll just take videos, seems to be the best thing to do.

768

[quote]lordstorm88 wrote:
What machook was saying is that if you put your body in the correct pulling positions, you should keep the bar close to your body so the bar path stays vertical. When the bar isn’t close to your body, you might pull it back in and it will hit you rather than brushing (which is a light touch and go and shouldn’t affect bar velocity significantly).

You can’t intentionally think about brushing the bar, you’ll probably end up ramming it worse. Instead, focus on keeping the shoulders in the front of the bar and hips back so you can keep the bar path vertical

hmmm, if the bar path is vertical does it still have to be close to your body anyway? I’ve seen many lifters that when the bar passes their knees its about 2 or so inches away from their legs, then a bit before the end of 2nd pull its pretty close to their body.

I also remember Dan John talking about the bow and arrow, which I took it to mean that make the first pull as high as possible(until you feel the stretch on your hamstrings) then do the 2nd pull.

Well anyways I suppose I’ll just take videos, seems to be the best thing to do.[/quote]

Watch that video and notice how the bar “brushes” at the top as it finally drives to the hips for a “catapult” like effect.

I’m a noob but from what my coach says the bar should drive to the hips which naturally happens if the bar is very close to your body ex:brushing your thighs…From watching dimas on video, he seemed to do this very well so u might want to look at that, too.

769

[quote]dfreezy wrote:
What machook was saying is that if you put your body in the correct pulling positions, you should keep the bar close to your body so the bar path stays vertical. When the bar isn’t close to your body, you might pull it back in and it will hit you rather than brushing (which is a light touch and go and shouldn’t affect bar velocity significantly).

You can’t intentionally think about brushing the bar, you’ll probably end up ramming it worse. Instead, focus on keeping the shoulders in the front of the bar and hips back so you can keep the bar path vertical[/quote]

For me I’ll extend up as hard and as fast as I possibly can. I’ll also twat in to the bar savagely hard. Basically I’m use to it but I need on staying more upright. The bars quite away from me in the Clean, but not as bad in the Snatch due to the wider grip, but I’m still leaning back and not as upright as I should be.

I’ve known a few lifters to put form near their pelvis LOL. Just roll with it RAW bro!

Koing

770

[quote]lordstorm88 wrote:
hmmm, if the bar path is vertical does it still have to be close to your body anyway? I’ve seen many lifters that when the bar passes their knees its about 2 or so inches away from their legs, then a bit before the end of 2nd pull its pretty close to their body.
[/quote]

Technically it doesn’t have to be super close at all times but the closer it is to your center of gravity the more efficient the lift will be. More efficient pulling means more room for error for something else :wink:

As complex as the lifts are, if you overcomplicate them by thinking about too many things, you will end up making them more difficult. They are too fast to be consciously thinking about everything at once.

771

Neospartan:
Everything was wrong with my jerks - i wasn’t finishing and locking my arms well, and leaving my hips out behind me instead of ‘tucking’ them under the bar… mistakes i shouldn’t make.

Koing, you do give quite a smash then swing on the bar - (most of the time this is what’s accounting for your misses) BUT you’re strong enough to handle the weight most of the time.

If the bar is making hard contact on your pelvis you’re not pulling/extending straight and efficiently, period.

No one can pull perfectly straight - and some world-class lifters smash the bar, swing it, jump back, extend poorly, etc. because if you’re just strong as fuck you can get away with it.

772

Thursday

Powerclean from hang above knee

40x5
50x5
57.5x4
65x4
75x2x2

Clean and Jerk
60x2+2x2
67.5x2+2
75x2+2
80x2+2
90x1+1x1,1,0 [lost concentration, missed jerk like a moron, first two were nearly perfect as I get]

Clean pull + clean
75x3+1x3

Front Squat
60x5
85x3
95x2x3 [so tough]

GoodMornings
50x6x3

Press from Shoulders Snatch Grip
40x5x3

stretching, abs, some light hypers

90 felt like a JOKE today. Nick said my technique has improved greatly on the clean. Just need to get my feet wider and out farther in the jerk and I’ll be decently ok at it.

773

11/20/09
Training at the regular Univ gym

Snatch Pulls
-up to 85kg

Step ups (bw only)
-too many to count

One arm standing shoulder press:
-these fuckers were feeling LIGHT!
-I pressed the 75lb dumbell for 5reps!!! that’s a mini-PR yo

Leg Raises + Windshield wipers

Stretch & GO HOME!

btw… I just upped my caloric intake by + 1.5 gallons of milk.

774

[quote]machook wrote:
Neospartan:
Everything was wrong with my jerks - i wasn’t finishing and locking my arms well, and leaving my hips out behind me instead of ‘tucking’ them under the bar… mistakes i shouldn’t make.

Koing, you do give quite a smash then swing on the bar - (most of the time this is what’s accounting for your misses) BUT you’re strong enough to handle the weight most of the time.

If the bar is making hard contact on your pelvis you’re not pulling/extending straight and efficiently, period.

No one can pull perfectly straight - and some world-class lifters smash the bar, swing it, jump back, extend poorly, etc. because if you’re just strong as fuck you can get away with it. [/quote]

2 slightly different styles of lifting…

Brits and Americans will stay roughly where they are from the start and the receive positions.
Bulgarians and a few other Euro countries extend and have a slightly lean back and thus jump back at the end and they receieve the bar a few inches behind.

It isn’t a matter of being strong enough to hold it. It’s a matter of consistency with the bar. I go back, the bar must go back xxx amount, if it goes back too far it’ll go behind (most of my lifts are missed behind as I don’t stay upright enough) and the odd time it’ll be in front, but thats more due to the weight being too heavy and me being too fatigue by then.

No one wants to pull the bar in a straight line, it would be inefficient, the bar always moves in a slight very vertical sharp. But yes the closer the bar stays to you all the time the better it is.

The first 2 misses were very very marginal, the 3rd not as good. Stuck the 4th, stuck the 118. I should get more consistent as I lift more having not done much lifting and not feeling ‘on it’ yet.

Some cut the pull savagely short on the Clean but at the end of the day the Clean is a means to an end to setup the Jerk. You don’t need full extension on the Clean if youc an get under and up to setup the Jerk. Would you Clean more if you ‘fully’ extend it? Possibly…would you Jerk it? Probably not…

Koing

775

Snatch up to 2*60, then my callouses got ripped again so I stopped there. I guess no cleans or snatches for a while :(. I’ll try cleans next time, maybe they won’t rip them. If they do I’ll just do snatch balances and jerks from racks. Still, during the snatches I tried having the bar closer to my body and indeed it didnt hit the pelvis anymore, it just passed by it. I’ll need to adapt to it a bit more. Hopefully my callouses will get better fast so I can do mooooooooore! Did I mention I hate when I get tired? cause I always wanna do more and more.

jerks from racks: 290, 1100, 1*105! PR! yay! Unless I get injured I think I’ll do 110 before Christmas. Its one month away and if I can add 10kgs or so to my squat at least and my technique on the jers will improve, I’m pretty confident for 110 at least. I also am now jerking like koing, where I inhale into my chest a lot and then jerk. It just makes the weight feel lighter!

Back squat 44112.5, monday its 4*115. My knee popped a bit during the second set which scared me, but I decided to be more careful with the next 2 and thankfully nothing happened. I’ll try massaging the muscle and stretching it and stuff.

I keep forgetting the name of the back exercize though its a very common one… anyway I did 13, 20,15,15 reps. I’m actually getting better. Though after the 20 reps my ears felt like… they got plugged hahahaha.

abs 3*20, these are easier.

stretch, home, eat!!!

My next goal is to get 80kg snatch, its been lacking behind (I did 80 a year ago and rather easily and with worse technique so wtf??) maybe 85, then get 105 clean!

776

11/20/09

I planned to lift in Bmore with Dr. Manhattan and see if I can a PR Clean&Jerk BUT!! I was too sore from yesterday on my back, shoulders, and hamstrings… Plus Dr. Manhattan and a bunch others are NOT Baltimore!

So lifting at the Univ Gym:

Front Squats:
-shit was feeling heavy…
-but played some Slayer and GOT 125kg!!! PR

Fuck yeah! It feels good to drink more milk and see more weight stack up on the barbell. :slight_smile:

Chin Ups:
-2sets, 16reps, then 6reps

Dumbell Curls
-32lbs, 2sets, 7reps

Decline Abs:
-3sets, holding a 10lb plate behind the head
–this shit is HARD! :frowning:

T-Bar Machine Row:
-light weight, focusing on retracting the scapulas
-3sets

Eccentric Chin up–superset with–curls
-2sets

Stretch & GO HOME!

777

well from a self diagnosis apparently I got patellar tendonitis. damnit. At least its not really severe(it was painful to squat but not more than … having the bar hit the pelvis hard) so I hope it will go away in a few days and not take like… weeks.

778

Went ok at provincials today:

Snatch:

got my opener at 95, an easy power snatch apparently. Then I shit the bed on 100kg twice. The first being a good pull and bad lock out resulting in me doing some mad pressing out [donked on my head at one point]. the second bed shitting on the 100kg was cause i put too much stank on it off the floor and smoked my shin, then bailed it out front in the end. Felt super duper light tho which is the most gratifying part.

Clean/jerk:

Nailed 120kg. hit 125kg with some dancing for 2/3 lights. Absolutely crushed 130kg. better than both previous. “click” i suppose.

Pretty good stuff considering.

-chris

779

good job! did you get videos??

780

saturday’s training -

GPP (medicine ball work for about 15 minutes)

Hypers
bw for 10 for 3 sets
10kg for 5 for 3 sets

Jerks from Behind the neck
20x5
60x3x2
70x2x2
80x2x2
90x0,0
90x0,0,1
90x1

Lunges
60x2+2 [FAIL]
50x3+3x3

Seated Snatch Extension (muscle snatch but seated so all shoulders for it]
20x6x4

stretching, some abs etc…

jerks sucked today, but no surprise, I generally blow at jerks from behind the neck, for whatever reason, I just don’t step into it like I do a normal jerk. Bleh.