[quote]soldog wrote:
DaCharmingAlbino wrote:
2009-7-7
A Workout
Weight: 185
Hang Clean military press
95x5
115x3
135x3
150x1
167.5x1x3 sets (Getting light headed on the press. Hold at the shoulders for a few breaths then press)
145x5
Front Squat
145x3
185x3
215x2
245x1
270x1x3 sets (stay at this weight, form was awful on the last set)
was not using my ass on these very much, pretty nearly all quad)
240x3
Good enough for today. 440-445 (can’t remember) is my best sumo from the floor, so the rack pull was pretty good. KB swings and tire carries later.
cool training DCA, is this based on what MM put together for you a while ago? and Sumo rack pulls? is your rack super wide? 'cause mine isn’t wide enough to do rack pulls with a true sumo stance…[/quote]
Thanks Soldog.
No - I’m experimenting with something by John McKean who claims that you can do regular lifting at 90% of max, if you cycle through lifts. Just seeing if it’s true or not. This cycle and the next will tell me if it’s going to work for me or not.
My rack is not wide enough for sumos, unfortunately. I have to stand on a home-built platform that brings me to the same height as the top of the rack’s base (a lucky happenstance that I have the platform and that it happens to be the right height) and so I can lay the balls of my feet across the rack base.
I switched to sumos because they let me be more upright and reduce stress on my lower back, which is tired, frankly. They also strengthen my upper back somehow and make my conventional pull stronger when I come back to it. I may cut out any full range DL’ing on this program as well.
[quote]DaCharmingAlbino wrote:
…
My rack is not wide enough for sumos, unfortunately. I have to stand on a home-built platform that brings me to the same height as the top of the rack’s base (a lucky happenstance that I have the platform and that it happens to be the right height) and so I can lay the balls of my feet across the rack base.
I switched to sumos because they let me be more upright and reduce stress on my lower back, which is tired, frankly. They also strengthen my upper back somehow and make my conventional pull stronger when I come back to it. I may cut out any full range DL’ing on this program as well.[/quote]
Hey - that’s an idea for some time in the future, build a platform like you have. Shouldn’t be too difficult - HA.
I also switched to sumo style for the same reasons you mention.
how wide are your hands on the clean vs on the press, I usually have to slide my hands out- or it becomes
very hard to press without turning it into a push press or jerk
[quote]kmcnyc wrote:
I am liking where this is heading…
how wide are your hands on the clean vs on the press, I usually have to slide my hands out- or it becomes
very hard to press without turning it into a push press or jerk
and your pull up video was awesome!!
kmc[/quote]
I keep my hands in the same place throughout the lift - about a thumb’s length off the smooth part of the bar. Meat’s been encouraging me to go wider so I’m gong to start inching it out a bit over time to the same width I use for pin presses. That nearly has my pinkys on the power rings.
That is sound advice from meat as always-
I find when I clean, and then press not jerk- I need to widen the grip while its on my shoulders-
or take a wider grip or it bothers my elbows-biceps.
[quote]kmcnyc wrote:
That is sound advice from meat as always-
I find when I clean, and then press not jerk- I need to widen the grip while its on my shoulders-
or take a wider grip or it bothers my elbows-biceps.
kmc[/quote]
A wider grip sort of concerns me, though, as I used to press wide years ago and tweaked both shoulders with it. But my form was crap and I was doing too many reps too frequently then. Should be okay if I stay focused.
Yeah, your video was…nevermind. I like the tire idea, very creative. I wanted one of your bathroom shots for my avatar (oh no)…with my head of course, but they’ve been removed from your profile. How curious indeed. Good thing I still have the poster…
See, was that so hard! No no, really nice lift. You were blocked by the weight a bit, but you could really see your upright-ness (?) Nice and strong all the way.
Sorry about all the complaining, I know you have your You-Tube fans to think of! I’m finally back to lifting, did fronts with 185, and felt like I was falling forward that whole time! Real strong work, keep it up.
