i finished the 4 weeks of dead lift thing. will test my max this week.
i also just started week 4 with squats the same way. all real good so far.
i need to practice hi pulls and cleans so im thinking of using something similar.
i did a complex the other day
sghp from hang 3-5 reps, snatch 1 rep, cleans 5 reps, th muscle snatch 3 reps. i used roughly 50-60% ofmax here.
i did this for 3-5 sets.
great stuff here
I actually do not hate KB high pulls. My issue is more about lowering the KB … the chance of hitting the knees, especially when tired, is fairly high. But if that can be avoided it would be a good movement. I actually like the fact that you from outside-in slightly when you pull.
I personally do KB high pulls but prefer to go one arm at a time. This allows me to mix inside-out (between the legs, pulling slightly out) and outside-in (outside of knees pulling slightly in) pulls. It will not build the same amount of strength as high pulls since you can’t go as heavy, but for higher reps/hypertrophy I like KB pulls.
Some good complexes would be:
Right KB high pull inside-out x 8-12
Left KB high pull inside-out x 8-12
Two-hands (one KB) sumo stance high pulls x 8-12
Or…
Right KB high pull inside-out x 5-8
Right KB high pull outside-in x 5-8
rest 30 sec then do left arm
Or
Right KB high pull x 8-12
Right KB swing x 8-12
rest 30 sec then do left arm
Or
Right KB snatch x 5-8
Right KB high pull x 5-8
Right KB swing x 5-8
domcib wrote:
This is not a complaint. It’s an observation.
I had Bench day today. Higher numbers across the board on every phase of the Ramps. Full ROM, and 3 pin settings. I never got any sort of pump. Overall session was boring.
I now remember, When i was a thrower and lifted for strength, i never really got pumped. Just stronger, and slowly bigger in mass.
I’m curious.
Have you found any sort of truth to this?
Maybe from Olympic Lifters, or Power Lifters?
I’m focusing a lot on the olympic lifts now, and obviously also doing plenty of heavy squats and pulls. When I do that type of training, that is more neural in nature I never get a true pump. What I noticed is that my body becomes more toned during the workout. The muscles look and feel harder, but they are not swollen.
I understand what you mean about the training being boring… when you get used to the pump feeling, when you don’t achieve it sometime feels off. But I actually feel that a generalized “toned” feeling is more indicative of a strength gain spurt while a pump that is suddenly larger than usual indicates an upcoming growth spurt.
I see the same thing a lot with other strength athletes like strongmen and powerlifter… as the training progresses they look more solid and dense, but not swollen big.