Hey Chicken was around here a while ago, but forgot you were in the old people section.
Time to move to the log section, It’s easier to follow along.
I’m about to hit the sack, will come by tomorrow to see what you’re doing.
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Some nice OH work there chicken. Vids with bad sound are fine. We can just turn it down!
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Thank you for dropping by mortdk!
Thanks simo!
Okay, y’all talked me into it. @dagill2, @simo74, @Frank_C, @mortdk and others!
The more I think about this whole six week program thing, the more I am liking it. Maybe I should just use six week blocks. I am half way through and excited about the propects of finishing it. Hmmmmm… maybe @TrainForPain has found the answer I have been looking for.
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Oh yay you’re in the training logs section now! Easier to spot you when I do my rounds!
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6 week programs are where it’s at!
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Week4 Day 2
Squat comp
4 rounds
TH OL
1x5/195
3x5/245
F Squat
1x5/65
3x5/75
Hang power clean
1x5/55
3x5/65
Jump Squat
1x8/20
Vert jump
1x8
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My phone was not happy yesterday. Not sure if I want to try another new battery or just get a new phone. I hate transferring everything UGH!
Did get video of the hang power cleans and watched them. Apparently I am starting out with the bar too low. It just seems like when I bend that feels like the “natural” place for it to be. Not extending the upper back enough and pulling myself under the bar.
I am frustrated because I just can’t seem to get this right… grrrrr I see what I need to be doing but my brain is just not willing to make it happen.
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If you’re used to deadlifting it can be weird to get the timing of cleans down. You can’t get your back extended and your traps shrugged up all the way if your hips drive forward too fast.
But if you can achieve the fully extended position (or triple extension as the Olympic lifters say) your brain can “understand” the position and “work backwards” to pull correctly.
During your warmup take the empty bar, pop your hip, drive your toes and shrug your shoulders like in a clean. Then stop and hold that extended position for just a second.
Like a dynamic shrugging motion with a pause at the tippy top. Up on your toes with your shoulders shrugged. At first the timing is weird and it’s hard to get on your toes with your hips to the bar and your shoulders shrugged. Then you “get it” real fast. Don’t make a big deal about it, just a few easy reps to get the timing.
This video shows a guy using weight, and going from the floor, not the hang. But you can get the same triple extension, ending up on your toes with your shoulders shrugged going from the hang.
As you get more comfortable pulling with your upper back and traps at the top it you won’t need to rely on so much hip drive, so you won’t need to drop the bar so low for your hang position.
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Thank you for all the info. I will definitely try it and see if I can make any improvements!
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Found you!
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Week4 Day 3
BP comp
4 rounds
Wu BPAs that’s about it lol
Practiced the power clean hold thingy for a few sets.
TH OL
1x5/105
BP
1x5/65
4x5/70
Plyo push ups
1x10
MB throws
1x8/15
DB Speed
1x20secs/20s didn’t get as many reps as with the 15s
Highlight reel of the day
I don’t know if I have the pins set low enough for TH OL portion of this.
Should I lower the pins one more notch?
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Yes, one notch.
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Yer go one notch down. Good work.
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Well done nice workout, if you can handle it a notch lower do it. And it seems like you can.
@FlatsFarmer Thanks flats I’ll try it as well. Gotta learn how to clean.
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Thanks y’all! I will drop the pins on the next round.
@mortdk I will have to drop the weight a little but no surprise there. My fifteen minutes of PR glory is over. Lol!
Don’t be so sure, you’ve just moved to the training log section, PR’s rains over here.
That is for some peeps I must admit.
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Week 4 Day4
DL comp
1 round
Wu trap bar
Chin ups
GG/BG
Practice clean holds
TH OL
1x5/185
Trap bar
1x5/175
Hang Power Clean
1x5/55
Jump DL
1x5/55
Broad jump
Called it. Too triggered this morning to get my mind in the right place. Will give it another go after lunch when I get my thoughts straight.
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Well the rest of my workout didn’t happen, but I did discover it takes less tools to replace a water pump on a Buick than it does to change the carburetor on a Briggs &Stratton.
Thank you Lord for good friends that bring you parts when your car is broke 15 miles from town!
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