I try to work as fast as possible without compromising technique. In these lighter weeks, I can average less than 2 minutes per set. In the heavier weeks, sometimes it stretches out to 4 minutes per set.
10/29
Cleans: 63.5/2, 75/2, 87.5/2, (94/2)3
Jerks: 63.5/2, 75/2, 87.5/2, (94/2)3
Front Squats: (101/3)3
Presses: (60/3)3
Clean Dead Lifts: (120/5)3
Bent Rows: (70/6)3
Time: 43 min
Very routine workout. Was able to catch a couple of the cleans fairly low.
Last set of cleans today. Not as low as I thought, but an improvement.
What type of gym do you train at? It looks like a great set-up for olympic lifting with no one around to bother you or get in the way. Plus you can drop the weights.
mday, thats in the gym of the school where I teach. I lift during our 2 hour lunch break, so there’s rarely anyone around except for the PE teacher. The platform, weights, and bar are mine, and since the PE teacher doesn’t mind the noise, there’s no problem dropping the weights.
[quote]Carl Darby wrote:
mday, thats in the gym of the school where I teach. I lift during our 2 hour lunch break, so there’s rarely anyone around except for the PE teacher. The platform, weights, and bar are mine, and since the PE teacher doesn’t mind the noise, there’s no problem dropping the weights.[/quote]
Great setup!
The other thing I noticed in your videos is that it is always sunny. One big advantage to living in the desert.
Hi Carl: Got any special tips on developing wrist and shoulder flexibility for front squats, or grip placement? Or is it just a matter of putting in the time? You seem to get at least all of your fingertips on the bar.
Other than front squatting, some things you can do anywhere:
With your arm straight in front of you, palm facing down, pull back on your fingers. If you can get the palm making a 90 degree angle with you forearm, wrist flexibility is not your problem.
With your elbow held in front of you, upper arm at 90 degrees with your torso, try to touch the groove between your deltoid and trap with your knuckles. Push them down there with your other hand. This is easier if you relax your arm.
In the weightroom pick up (or try to) the bar out of a rack with a front squat grip. Make the weight heavy enough to force the weight down to your shoulders. Points to be aware of
These two form the groove behind your deltoids where the bar is supposed to rest. Without even gripping the bar, you should be able to pick the bar up now.
If you can actually get the bar down into that groove on your shoulders while still gripping the bar, great, you are there. Otherwise push as far as you can and hold for a while. Repeat ad nauseum.
10/30
Snatch: 52.5/2, 63/2, 74/2, (80/2)3
Squat: (105/3)3
Bench: (75/3)3
Snatch Dead Lifts: (100/5)3
Pullups: BW/5, (BW+2.5)/3, (BW+5)/2 and all except for the last inch of a third rep
Time: 31 min
Quick and easy today.
[quote]Carl Darby wrote:
Other than front squatting, some things you can do anywhere:
With your arm straight in front of you, palm facing down, pull back on your fingers. If you can get the palm making a 90 degree angle with you forearm, wrist flexibility is not your problem.
With your elbow held in front of you, upper arm at 90 degrees with your torso, try to touch the groove between your deltoid and trap with your knuckles. Push them down there with your other hand. This is easier if you relax your arm.
In the weightroom pick up (or try to) the bar out of a rack with a front squat grip. Make the weight heavy enough to force the weight down to your shoulders. Points to be aware of
These two form the groove behind your deltoids where the bar is supposed to rest. Without even gripping the bar, you should be able to pick the bar up now.
If you can actually get the bar down into that groove on your shoulders while still gripping the bar, great, you are there. Otherwise push as far as you can and hold for a while. Repeat ad nauseum.[/quote]
None of the above, crap.
Carl, how much are you throwing in the off season. Are there any indoor meets out your way for early in the year?
hel, I throw once a week on Saturdays, on or off season. Sometimes in the summer I get the chance to throw twice in a week.
The only nearby indoor meets are college open meets. I’ve been thinking of doing one in Cedar City, Utah, or Flagstaff this year. But this is the southwest. For masters, there are outdoor meets any month of the year.
Most “nearby” ones are in Phoenix or Los Angeles, both about 300 miles away. Since my wife started working this year, I might be able to afford the travel money for some of these.
your videos are impressive. keep up the good work.
[quote]Carl Darby wrote:
Other than front squatting, some things you can do anywhere:
With your arm straight in front of you, palm facing down, pull back on your fingers. If you can get the palm making a 90 degree angle with you forearm, wrist flexibility is not your problem.
With your elbow held in front of you, upper arm at 90 degrees with your torso, try to touch the groove between your deltoid and trap with your knuckles. Push them down there with your other hand. This is easier if you relax your arm.
In the weightroom pick up (or try to) the bar out of a rack with a front squat grip. Make the weight heavy enough to force the weight down to your shoulders. Points to be aware of
These two form the groove behind your deltoids where the bar is supposed to rest. Without even gripping the bar, you should be able to pick the bar up now.
If you can actually get the bar down into that groove on your shoulders while still gripping the bar, great, you are there. Otherwise push as far as you can and hold for a while. Repeat ad nauseum.[/quote]
Thanks for the suggestions, Carl. In reflecting on why I was feeling more comfortable towards the end of the session, I realize it was because I was doing what you say in 3 above, and getting the bar in that groove.
Maybe kind of like playing guitar, where gripping the neck tightly is exactly what you shouldn’t do.
[quote]wasBr0k3n wrote:
your videos are impressive. keep up the good work.[/quote]
Thank you. I’ll keep working hard, just like everyone else on this forum. You all keep me inspired.
[quote]1Geech wrote:
Carl Darby wrote:
Other than front squatting, some things you can do anywhere:
With your arm straight in front of you, palm facing down, pull back on your fingers. If you can get the palm making a 90 degree angle with you forearm, wrist flexibility is not your problem.
With your elbow held in front of you, upper arm at 90 degrees with your torso, try to touch the groove between your deltoid and trap with your knuckles. Push them down there with your other hand. This is easier if you relax your arm.
In the weightroom pick up (or try to) the bar out of a rack with a front squat grip. Make the weight heavy enough to force the weight down to your shoulders. Points to be aware of
These two form the groove behind your deltoids where the bar is supposed to rest. Without even gripping the bar, you should be able to pick the bar up now.
If you can actually get the bar down into that groove on your shoulders while still gripping the bar, great, you are there. Otherwise push as far as you can and hold for a while. Repeat ad nauseum.
Thanks for the suggestions, Carl. In reflecting on why I was feeling more comfortable towards the end of the session, I realize it was because I was doing what you say in 3 above, and getting the bar in that groove.
Maybe kind of like playing guitar, where gripping the neck tightly is exactly what you shouldn’t do.[/quote]
I’m glad it helped.
How ironic. The day after its pointed out how ideal my weightroom is and how its always sunny here, the weightroom today was crowded with about 30 kids and outside it was overcast and snowing.
10/31
Clean and Jerk: 62.5/2, 75/2, 87.5/2, (94/2)3
Front Squats: (101/3)3
Presses: (60/3)3
Clean High Pulls: (106/3)3
Bent Rows: (72.5/6)3
Time: 38 min
Internet is down at my house, so no video until that gets straightened out.
High volume week, percentages go up to 85%.
11/3
Snatch: 52.5/2, 63/2, 74/2, 85/2, (90/2)4
Squat: 90/3, 105/3, (120/3)4
Bench: 65/3, 75/3, (85/3)4
Snatch High Pulls: (100/3)4
Pullups: BW/5, (BW+5)/3, (BW+7.5)/3
Time: 54 min.
Easy but tiring. My shoulders don’t feel fully recovered from two weeks ago. Made the snatches at first a bit unstable. Will have to watch them and back off on the pressing this week if they don’t get better soon.
Yesterday’s last set of snatches.
awesome, at what point did you start doing olympic syle lifts?
[quote]wasBr0k3n wrote:
awesome, at what point did you start doing olympic syle lifts?[/quote]
Thank you. In 1972, a kid from another school (I still remember his name, Randy Highfill,) came into our weightroom and did a few snatches. After he left I tried some and have been doing them ever since.
11/4
Cleans: 62.5/2, 75/2, 87.5/2, 100/2, (106/2)4
Jerks: 62.5/2, 75/2, 87.5/2, 100/2, (106/2)4
Front Squats: 90/3, 105/3, (115/3)4
Presses: 52/3, 60/3, (68/3)4
Clean Dead Lifts: (125/5)3
Bent Rows: (75/6)3
Time: 70 min
Good solid work. Shoulders still a bit iffy. I need a rest now.