3/19
Snatch: 60/2, 70/2, 80/2, (90/2)2
Bench: 72.5/3, (82.5/3)2
Snatch High Pulls: (90/3)2
Split Squats: (70lbs/6)2
Short and sweet. Easier today, but the snatches were a bit sloppy.
Got to ask Carl, are you still throwing weekly, not sure about weather where you are.
Interesting how I get motivated to focus more on my skating form, from reading how focused you have to be with your OL. I really respect your dedication to your sport. Keep up the great work and don’t stop posting we’re hooked!
Those are great, great, great videos.
Carl I wandered back to an old Police Boys Club, I trained in back in 1972. There were only 5 lifter but the best was a 19 year old C & Jing 140 x 1, felt like home.
Will be training there on rotation in the future…and it’s all your fault…
being doing lots of power cleans and power snatches since discovering your thread, and have found my counter in the weight, which had been missing for a while. Knew what was wrong but could not fix.
Carl, quick question: what do you think is a good high pull:clean (or power clean in my case) ratio to shoot for? Or additional poundage if that makes sense.
I suppose such a thing would assume pulling to a certain height, but I’m curious as to what your thoughts are.
streamline, I agree. Even though I can barely stand up on a pair of skates, reading about your training is very inspirational. When I first started reading here, I though you were a little crazy. Now I know you are but in a way I would like to emulate.
Terry, sounds like a good place to train. Sorry about my role in your renewed interest in OL. Although it is part of my nefarious goal to get people involved in OL and throwing, doing both does tend to spread a person out a bit thin.
sfp, that’s a complicated question. I personally think that doing heavy high pulls (more than about 120% of the respective lift 1rm) is counter productive, so I don’t think much about this ratio. The ratio could be used as a guide–if the ration is too high, technique work is probably more important than strength work, and visa-versa.
I’ve seen people work high pulls at 200% of their 1rm and wonder why they are wasting their time and energy. Perhaps my best answer to your question is that you should be able to clean 100% of what you can pull past your navel and power clean 100% of what you can pull to your sternum. If you can hold good positions at 125% of that weight, your 1st pull strength is pretty good.
Since turning 45 or so, this kind of thing happens a couple or so times a year-- Thursday’s training went fine–light, quick, and easy, but I felt a strange stiffness in my right hip between two of the sets of high pulls. Shook the leg around a little and it went away. Felt fine for the rest of the workout and for a couple hours after.
Then slowly the stiffness started coming back, slowing getting worse until by bedtime I could barely walk. Had to skip Friday’s training because even standing up was painful, but then steadily over the weekend it improved so that now there is only mild discomfort. Will see how things go later today with training. I have no idea what caused this, but I’m glad its going away so quickly.
[quote]Carl Darby wrote:
sfp, that’s a complicated question. I personally think that doing heavy high pulls (more than about 120% of the respective lift 1rm) is counter productive, so I don’t think much about this ratio. The ratio could be used as a guide–if the ration is too high, technique work is probably more important than strength work, and visa-versa.
I’ve seen people work high pulls at 200% of their 1rm and wonder why they are wasting their time and energy. Perhaps my best answer to your question is that you should be able to clean 100% of what you can pull past your navel and power clean 100% of what you can pull to your sternum. If you can hold good positions at 125% of that weight, your 1st pull strength is pretty good.[/quote]
That’s very helpful. Thanks!
You are welcome.
Well, it looks like the hip held together quite well. It was slightly painful during the session, but didn’t affect my lifts any.
3/23
Snatch: 60/3, 70/3, 80/3, 90/3, 92.5/4 rep pr
Squat: (116/2)6 stop squats
Bench: 72.5/3, 82.5/3, 92.5/3, 97.5/2, 102.5/2, 105/1 lifetime pr as modest as it might be.
Snatch High Pulls: (100/5)3
Felt strong today, the pull on the snatches is finally starting to do what I want it to most of the time. Quite relieved the hip tweak seems to be gone for all intents and purposes.
[quote]Carl Darby wrote:
You are welcome.
Bench: 72.5/3, 82.5/3, 92.5/3, 97.5/2, 102.5/2, 105/1 lifetime pr as modest as it might be.
[/quote]
I’d rather have the ability to snatch or C&J your training weights than bench 300. This is good training to follow
j_willy, I am very thankful for the abilities I have. I’m not a very religious person, but my weekend throwing sessions are as close to worship as I get, celebrating my god given ability to be out there throwing at this age. But I do also realize my shortcomings, and pure limit strength is one of them. I don’t exactly envy, but more admire those of you with the ability to put up bigger numbers in lifts like bench press, squats, etc. as most of the guys posting here can. But we all have different innate abilities, so more than that, I admire anyone who sets goals and works hard to achieve them. Everyone who posts regularly on this board has my respect and admiration for that. Whether or not those goals are attained doesn’t matter to me, its the journey and purpose that matters.
Enough of the philosophizing. The 105 bench beats a 225lb I did first in high school and then several times since. I know its not much compared to what others can put up, but its more than I’ve ever done. It wasn’t even that hard. Will try 107.5 on Thursday.
Carl
[quote]Carl Darby wrote:
…Whether or not those goals are attained doesn’t matter to me, its the journey and purpose that matters.
…
Carl[/quote]
Amen Brother - from another not very religious person who views lifting and my other physical endeavors as a celebration of what I’ve been given.
George
Here’s the 92.5 snatches from today–if they actually show up.
Edit: didn’t seem to load, here’s the youtube link:
And here they are at 1/4 speed. When I analyze these lifts, slow motion, and sometimes frame by frame analysis is important. Here are some of the things I’m looking at:
-
Feet. When do my heels leave the platform? If its before the bar hits my thighs (clean) or hips (snatch), that’s not good. The later the better. A place where I could use some improvement. Any forward or backward movement of the feet during the catch is also bad.
-
Back angle. How little does it change while pulling the bar from the floor to my knees? It should not change at all, although I have a tendency to start by raising my hips slightly, then keeping the angle steady.
-
How close do I keep the bar to my body? The closer throughout the lift, the better. I need to improve from the knees upwards on this point.
-
Bar trajectory. Does it move back until it hits my thighs or hips? Is the forward motion afterwards minimal? I tend to bump the bar too hard when it hits and send it out too far. I’m working on this and getting better. Related to point 3.
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How long after the bar reaches its highest point am I under it, in a position to catch it. This is where I need the frame by frame analysis-- at 60 frames per second, it rarely takes more than 6 frames for this to happen. One of my strong points.
-
How high am I when I catch the weight? Not very important, but gives me an indication of how much more weight I could be doing. If my thighs are above parallel at this point, I can certainly do more weight.
[quote]Carl Darby wrote:
Here’s the 92.5 snatches from today–if they actually show up.
Edit: didn’t seem to load, here’s the youtube link:
snatch quarter speed 92 - YouTube [/quote]
Thats F$%king sweet! Great vid and what a breakdown,
[quote]Carl Darby wrote:
sfp, that’s a complicated question. I personally think that doing heavy high pulls (more than about 120% of the respective lift 1rm) is counter productive, so I don’t think much about this ratio. The ratio could be used as a guide–if the ration is too high, technique work is probably more important than strength work, and visa-versa.
I’ve seen people work high pulls at 200% of their 1rm and wonder why they are wasting their time and energy. Perhaps my best answer to your question is that you should be able to clean 100% of what you can pull past your navel and power clean 100% of what you can pull to your sternum. If you can hold good positions at 125% of that weight, your 1st pull strength is pretty good.[/quote]
That is so true, that kid I mentioned pulling the 140kg clean, well the pull to the knees hurt to watch, but from the knees on it got speed. I will interested to see what he pulls, I will be surprised if it is much more than 160kg.
I told you this was like a clinic.
Carl, thank you I watched them in 1/4 speed and then full beautiful technique.
I once had the opportunity to watch and re-watch video of me wrestling-in college. so useful.
60 frames hmmm what kind of camera are you using?
I work in television lighting and am fighting getting a cheapie camera for the gym, too much like work, but its easy to do.
kmc
kmc, its just an old sony handycam that records onto a mini dvd. It actually captures the video at 29.97 fps, but I run it through a bob filter to deinterlace, and get 59.94 fps on the processed video.
Thanks Carl.
I live in 59.9 - most of what I work on is HD, but tons is 29.9 and 59.9.
I am always surprised at how good many of the pro-sumer cameras can look.
kmc