At like 4 ish my mom flipped and decided she couldnt drive me…ugh i need my license.
In other news
Went today and had possibly the most depressing half our ever. Walk in warm up. Cleans too 100k miss my 2nd rep and pull something in my lowerback.Tried to squat but it hurt like a bitch. Strip the bar and leave looking like a total jackass(warmed up and did 6 lifts, awsome). Fukn hurts and i have no idea what to do about it.
Icing and praying to the olympic gods for mercy.
6 lifts and you were at top weight? Dude, you need way more warmup IMO. Ice it, stretch it if you can and see if someone can get you a decent massage.
[quote]PB Andy wrote:
here’s my dungeon: Sayre Park chicago park district, the one and only. (Oak Park in Chicago, fucking 25 min drive lol). my vids are uploading right now so i’ll post my stuff later tonight. Off to the gym now for session #2.
[/quote]
I likes the gym.
How many platforms are there?
Just did some deadlifting today worked worked up to 3 reps of 154kg, slightly over 2 times body weight, now to make my squat match it.
[quote]Neospartan wrote:
[quote]PB Andy wrote:
here’s my dungeon: Sayre Park chicago park district, the one and only. (Oak Park in Chicago, fucking 25 min drive lol). my vids are uploading right now so i’ll post my stuff later tonight. Off to the gym now for session #2.
[/quote]
I likes the gym.
How many platforms are there? [/quote]
5 that we use, the others have a bunch of stuff on them.
So my videos aren’t showing up on youtube yet so I’ll edit the post.
BTW I don’t count sets really anymore, I just ramp the weight with this specific program so yeah…
2/17 - Wednesday
AM
Dynamic warm-ups/Bar warm-up
Complex B - 1x8: W/ DBS: Lateral raises, PCLN be. kn., SQT-to-PRS, RDL. Jerk Jumps - 9kg DBS
PRS + O. SQT - 4x4+4 - 70kg (got only 2 on last set)
PSNA + Push PRS - 4x4+4 - 70kg (easy)
SQT - 4x6 - 110kg (5)… not upset, it’s the morning and I was already fatigued from the new lifting.
PM
A1. PRS - 4x8 - 61kg
A2. Upright rows - 4x8 - 43kg
B1. Decline DB Tri. Ext - 4x8 - 16kg
B2. Alt. DB Curls - 4x8 - 18kg
C. Sumo DL - 4x4 - 143kg
D. Weighted spread eagle sit-ups - 3x15 - 11kg
PRS + O. SQT
PSNA + Push PRS
Any comments on form on the power snatches? The only thing I noticed was that my hip was rising too much in the bottom, I’m not keeping the same back angle b/c of that. I used to do that but I’ll try to fix that next time. I’m 6’2" so I really have to hammer that mobility down.
pb andy - my reccommendation - throw and sit! Elbows up, ass down, whip under after that pull.
Wednesday
Squat Snatch
Bar Work
50kg 5x3
60kg 5x2
Back Squat
60kg x 6
100kg x 5
140kg x 3
180kg x 1
190kg x 1
160kg 8x3
[quote]hatesmiles wrote:
I always start my sessions with bar work. Learning full snatch is my goal now, I’ll try your tip on friday, thanks for the advice, now that i think about it i have not tried to forcefully push the arms for lockout. So much stuff for a beginner to remember[/quote]
-I’m the best f0cking coach 
lol
Yeah all these bits all up very quick. Remember to pull yourself under the bar.
Stand up on your toes, not pull yourself in to a full squat. This is the MINIMUM speed at which you should go down in to a full snatch.
Koing
[quote]romanaz wrote:
pb andy - my reccommendation - throw and sit! Elbows up, ass down, whip under after that pull.[/quote]
I don’t understand these recommendations. throw and sit? As far as I can tell the main problem right now is not letting my hip rise up in the first pull, and keeping my chest up throughout the entire first pull.
[quote]PB Andy wrote:
[quote]romanaz wrote:
pb andy - my reccommendation - throw and sit! Elbows up, ass down, whip under after that pull.[/quote]
I don’t understand these recommendations. throw and sit? As far as I can tell the main problem right now is not letting my hip rise up in the first pull, and keeping my chest up throughout the entire first pull.[/quote]
thats good to keep in mind as well, but also, as soon as you throw the bar you need to whip under and pull yourself under the bar, whether its a powersnatch or a squat snatch. That’ll help more IMO
[quote]romanaz wrote:
[quote]PB Andy wrote:
[quote]romanaz wrote:
pb andy - my reccommendation - throw and sit! Elbows up, ass down, whip under after that pull.[/quote]
I don’t understand these recommendations. throw and sit? As far as I can tell the main problem right now is not letting my hip rise up in the first pull, and keeping my chest up throughout the entire first pull.[/quote]
thats good to keep in mind as well, but also, as soon as you throw the bar you need to whip under and pull yourself under the bar, whether its a powersnatch or a squat snatch. That’ll help more IMO[/quote]
gotcha. definitely agree on the pulling under it. I’ll focus on that also tomorrow.
power snatch
reps from hang with 30
2x3x40
5x2x50
power clean
4x3x70
squat
3x120
2x130
2x140
2x150
chest supported rows
4x8
sit ups
5x15
Okay this was really great session. I was training the same time with a really good lifter, has done over 180 jerk at 110 class. It was so good to get feedback after the reps what went wrong and what was correct. Power cleans were really POWERFUL after i was told to finish the pull properly and bring the hips into play.
[quote]PB Andy wrote:
[quote]
thats good to keep in mind as well, but also, as soon as you throw the bar you need to whip under and pull yourself under the bar, whether its a powersnatch or a squat snatch. That’ll help more IMO[/quote]
gotcha. definitely agree on the pulling under it. I’ll focus on that also tomorrow.[/quote]
I think it is too early for you to start worrying about how you pull back under. If you don’t correct your first and second pull, the bar will never be in position to learn the correct recruitment for pulling back underneath. I think you need to focus on a few things:
Its a bit hard to see from the angle, but almost anywhere I pause the video, the bar is well in front of you. These 3 points will help you fix your pull trajectory, which is a vital first step before you start worrying about speed under the bar. As I said, if you don’t pull correctly, you’ll never have the bar in the right position to really get back underneath it as fast. A lot of people start worrying about getting under fast too early, and consequently have a very loopy pull which separates them from the bar. Because of that, you’ll see them pull their body forward as opposed to straight down.
You have some nice speed and power, though, and the technique is not bad at all! Keep up the good work!
Thanks Doc M, very good points that I will def focus on. I did cleans for the first time this morning in a long while, I have video of that too. I think they look much better than my power snatches, really focused on a good back angle throughout the first pull. I’ll post in a bit once I edit the vids to some epic metal.
2/19 - Friday
AM
Dynamic warm-ups/Bar warm-up
Complex C - 1x8: Power Pos-to-Heel Raise (107kg); w/ 35lb DB: PRS, Lumberjacks, 20x Overhead Walking Lunges, 20x Walking Twists, Rows
CLN + F. SQT - 4x4+4 - 95kg (see vid)
SQT-to-PRS - 4x4+4 - 95kg (got 2 on last set, went too heavy; see vid)
PM
A1. Bench PRS - 4x8 - 205lbs
A2. D-handle Cable Rows - 4x8 - 160lbs
B1. Power Tricep Cable Ext. (bar) - 4x8 - 175lbs
B2. BB Curls - 4x8 - 85lbs
C. Conv. DL - 4x4 - 275lbs (was a bit fatigued so didn’t want to push it further)
CLN + F. SQT
SQT-to-PRS
*I know my reactive strength/pulling under isn’t that great, but I’m just starting again so it’ll come in time.
[quote]PB Andy wrote:
*I know my reactive strength/pulling under isn’t that great, but I’m just starting again so it’ll come in time.[/quote]
Watch the video carefully and check when you rock onto the balls of your feet. Ideally, this shouldn’t be happening until your knees and hips have extended. You are doing it right after the bar passes your knees. This is pushing the bar even more forward which is why you see yourself sag a little bit in the bottom of the front squat.
There could be 2 causes of this: you are either getting forward off the floor and staying there (I’m pretty sure you are, but the angle is hard to see. The bar should be coming backwards and towards you right off the floor, and its definitely not) or you are rushing the transition, which you are probably doing as well.
Its actually a very similar issue to the one in the snatch. Keep trying to keep the bar closer, and be more patient! Its also not a problem that will correct immediately. You might consider breaking the motion up to a below knee clean so you can work on not rushing the rebend and staying over it longer, and once you get that down, start working the full clean again. In the meantime, you could also do clean/snatch liftoffs to try to get tighter off the floor as well as pulling the bar backwards off the floor.
Nice work though. Don’t worry about the speed underneath - that will come with time when you really start hitting the right positions.
[quote]Dr. Manhattan wrote:
[quote]PB Andy wrote:
*I know my reactive strength/pulling under isn’t that great, but I’m just starting again so it’ll come in time.[/quote]
Watch the video carefully and check when you rock onto the balls of your feet. Ideally, this shouldn’t be happening until your knees and hips have extended. You are doing it right after the bar passes your knees. This is pushing the bar even more forward which is why you see yourself sag a little bit in the bottom of the front squat.
There could be 2 causes of this: you are either getting forward off the floor and staying there (I’m pretty sure you are, but the angle is hard to see. The bar should be coming backwards and towards you right off the floor, and its definitely not) or you are rushing the transition, which you are probably doing as well.
Its actually a very similar issue to the one in the snatch. Keep trying to keep the bar closer, and be more patient! Its also not a problem that will correct immediately. You might consider breaking the motion up to a below knee clean so you can work on not rushing the rebend and staying over it longer, and once you get that down, start working the full clean again. In the meantime, you could also do clean/snatch liftoffs to try to get tighter off the floor as well as pulling the bar backwards off the floor.
Nice work though. Don’t worry about the speed underneath - that will come with time when you really start hitting the right positions.[/quote]
Awesome, you are a great help. When I first started the big problem was finishing the pull at the top, which I have now more or less. You are spot on though, with not pulling the bar towards me in the first pull. This was basically the last aspect my coach was trying to correct me on, he always queued “Pull back off the floor”. In fact I remember during my first competition the bar actually hit the tip of my patella, I still made the lift though. I definitely see that is not happening in my technique, in fact it may even come forward a bit which is just going to result in missed lifts. I’ll have vids up every time I train most likely. Thanks again.
clean and jerk
3x1/3x50
2x2x60
2x2x70
2x80
1x85
1x90 clean, little pressout so three reds
1x90 got it!
snatch pull from hang
4x5x40
ghr
3x8
lunges
12x50
3x10x70
uprightrows, db pressing and abs
really good stuff to hit that 90 kilo c&j!
Hey Dr. Manhattan is back… I need to check the forums more often LOL
Ok quick summary of the week:
2/15/10
Lifting at the Univ. gym
Snatch off Boxes (stacked up plates actually)
-up to 65kg 2x3, then 50kg 3reps
Snatch Pulls:
-up to 90kg 3x3
Front Squat:
-up to 105 2x3
Back Hyperextensions:
-bw 10reps
-bw+20lbs 10reps
-bw+30lbs 10reps
2/17/10
Lifting at the Univ Gym
Cleans from the Hang:
-up to: 85kg 2x3
Clean Pulls:
-up to: 115kg 2x3
Back Squats:
-up to: 125kg 2x3
Chin ups:
-12reps
-5reps
-8reps
Stretch & GO HOME!