Awesome stuff, Carl! I could watch those clips all day! You’ve got game!
Cappy
Thanks Cappy. Your animals might get upset if you do that.
11/21
Clean and Jerk: 62.5/2, 75/2, 87.5/2, 100/2, 106/2, 112.5/2, 122.5/2
Front Squats: 95/3, 110/3, 122.5/3, 127.5/3, 132.5/3
Presses: 56/3, 64/3, 72/3, 75/3, 77/2
Clean High Pulls: (125/3)4
Bent Rows: (85/5)3
Time: 70 min.
Second clean at 122.5 was ugly, but the good news is that even after an ugly clean and a hard squat, I still got the jerk. That never used to happen.
Done with the pr week. Improvements since last 12 week cycle:
Snatch, C&J, Bench: 7.5kg
Squat, Front Squat: 5kg
Presses: 0kg
The 122.5 C&J.
The 132.5 front squats
Your going to make me start back oly training Carl. Great vids, as usual.
Even your “ugly” clean and jerk is beautiful. I watched 9 hours of olympic lifting online this year and after watching your videos think I should have watched a lot more.
Congratulations on all the personal records, you are really kicking ass.
hey i noticed ur a thrower, i compete in shot put for high school, last year i threw 35’ and a few inches (weak i know but i didnt squat then!), what kind of training program would u recomend, i just learned hang snatches and hang cleans, taught myself the full clean but i dont work my front squat all i do is box squat and back squat,
I can handle alot of volume being 17 years old and i sleep 8-10 hours a day so i tend to recover nicely, looking to hit 40+ this year.
thanks in advance
[quote]j_willy3 wrote:
Your going to make me start back oly training Carl. Great vids, as usual.[/quote]
Good. That’s the evil plan I have in the back of my mind. Converts, need more converts.
[quote]mrodock wrote:
Even your “ugly” clean and jerk is beautiful. I watched 9 hours of olympic lifting online this year and after watching your videos think I should have watched a lot more.
Congratulations on all the personal records, you are really kicking ass.[/quote]
Thank you. It’s slow, but steady. 5 or so kilos every 12 weeks.
[quote]bignate wrote:
hey i noticed ur a thrower, i compete in shot put for high school, last year i threw 35’ and a few inches (weak i know but i didnt squat then!), what kind of training program would u recomend, i just learned hang snatches and hang cleans, taught myself the full clean but i dont work my front squat all i do is box squat and back squat,
I can handle alot of volume being 17 years old and i sleep 8-10 hours a day so i tend to recover nicely, looking to hit 40+ this year.
thanks in advance[/quote]
To throw far, the most important thing is to throw a lot. Without ever going into a weightroom, you can throw pretty far on technique alone.
The large majority of the time, throwing should be focused on technique. Have one particular point your want to improve and work it the entire session. Go slow at first to learn the balance and positions. Do you spin, glide, or neither?
Although there are periodic debates about it, I think olympic lifts and their variations are very beneficial for throwers. As long as your technique is good enough to be handling a significant percentage of your squats, they will help. I don’t have a recommendation for any particular lifting program. Anything including squats, deadlifts, presses, pulls, and olympic lifts will work.
Feel free to pm about any specifics.
last year i ended with the glide, i had a lack of balance and leg strength which i think hindered my ablility to stay still in the glide posistion, i was just fooling around in my back yard with a shot i had just got (this was after a lifting session) and the glide felt alot better this time around and hit a solid 38!
also, right now im looking at having one ME sqaut say, 1 DE sqaut day that i use that as a warmup then do lots of deads and other back work, 1 ME and DE bench day which will include lots of shoulder pressing and 1 day with olympic lifts and variations, im trying to get a 2 plate power clean and ill have to work back into the full clean havent done htose for months since i wrecked my back
nice dreads btw
bignate, that looks like a good basic program with the weights. There are certainly more optimal ways to train, but the difference between anyones “optimal” training and what you or I am doing is going to be small when it all comes down to it.
This 38’ throw was recent, I mean since last season ended? I don’t know as much about glide technique as spin, but getting the hips to the front and the left side block (assuming you are right handed) are very important.
The dreads are an attempt to get a few extra cms on my throws by way of the “ugly throws far” theory.
hahah and i just happen to be left handed, the 38 was about 2 months ago, i just wanted to see where i was at before the season starts, havent thrown since we start the season in a few weeks,
my lifts are:lbs
bench: 280
Box sqaut: 345, atg 185x20
hang snatch: 145 into an overhead sqaut
power clean:205, same as my full clean was
jerk: 225
standing strict shoulder press: 135x5-6
deadlift: 405, before i hurt my back, dont know what it is now, should come back fast though
i think that covers the important ones
height: close to 6’ 5’’
weight: 250, plan on getting to 240-230
age: 17
what things would u add to tweak the program
You have decent strength levels and seem to be well balanced. Maybe the way I said it was a bit cryptic, but I did say that what you are doing now as far as weights go seems fine. Just keep working hard at it. When it quits making you stronger or you get tired of it, then change it up.
ok thanks, i was thinking of either thorwing power cleans on the deadlift day or making the olympic day alternating btw hang snatches and power cleans
love the vids, keep em coming. inspirational.
[quote]bignate wrote:
ok thanks, i was thinking of either thorwing power cleans on the deadlift day or making the olympic day alternating btw hang snatches and power cleans[/quote]
I think putting the power cleans together with the deadlifts might be a bit much. But like you said, you are young and have a lot of recovery ability. Maybe you could do okay that way.
[quote]wasBr0k3n wrote:
love the vids, keep em coming. inspirational.[/quote]
I’m glad you are enjoying them. I will keep posting them.