I
imported_fearfactory
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Front Squats 4x5x190, 1x5x200, 1x5x220
Preacher Curls 2x10x85
Incline Situps 3x10x bw+10
Preacher Curls 2x10x85
Incline Situps 3x10x bw+10
I
imported_fearfactory
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Power Clean + OHP Press 1x5x135, 1x5x175
Power Clean + Push Press 1x5x205 vid of a rep
Pendlay Rows 1x5x225 (wimped out and left)
all reps done max stim
feel free to rip my form or give pointers; that's the reason I posted it. I'm not sensitive.
clip dicslaimer: don't usually wear gloves, ripped some callouses (deads the other day). also, that music ain't coming from a CD of mine.
Power Clean + Push Press 1x5x205 vid of a rep
Pendlay Rows 1x5x225 (wimped out and left)
all reps done max stim
feel free to rip my form or give pointers; that's the reason I posted it. I'm not sensitive.
clip dicslaimer: don't usually wear gloves, ripped some callouses (deads the other day). also, that music ain't coming from a CD of mine.
FF: a few things that struck me about your clean straight away:
1) It looks like your arms are slightly bent from the start (but it could just be the angle of the camera); that leads to an instant loss of power transmission.
2) For the second pull (from just above the knees) it doesn't look as if you are jumping and shrugging. It
looks like you are powering the weight up with your arms more than with your hams and glutes.
3) Because your arms are playing a major part in getting the bar up, it looks like you are being forced to rack the bar with your elbows down low and again holding the load on your arms from the squat position.
And you are doing 205 like that! Blimey, if you get your second pull sorted you will be pulling massive weights off the floor.
Have you tried working on some hang cleans? That will remove the momentum gained from lifting from the floor and force you to jump and shrug if you want to get the bar racked.
1) It looks like your arms are slightly bent from the start (but it could just be the angle of the camera); that leads to an instant loss of power transmission.
2) For the second pull (from just above the knees) it doesn't look as if you are jumping and shrugging. It
looks like you are powering the weight up with your arms more than with your hams and glutes.
3) Because your arms are playing a major part in getting the bar up, it looks like you are being forced to rack the bar with your elbows down low and again holding the load on your arms from the squat position.
And you are doing 205 like that! Blimey, if you get your second pull sorted you will be pulling massive weights off the floor.
Have you tried working on some hang cleans? That will remove the momentum gained from lifting from the floor and force you to jump and shrug if you want to get the bar racked.
I
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my arms were definitely bent at the beginning of the rep. I'll fix that first.
yeah, I just can't seem to get the hang of the jump shrug (pun intended). giving some hang cleans a try is a good idea. I'll be doing that for sure.
thanks much for the feedback Lol!
in the gym today, I tried to clean 225. once I got just below the knees, I didn't even have a chance of pulling the bar high enough to rack it. so...what you're saying makes sense, I need to work on jumping and shrugging the weight up (as opposed to wrangling it up w/ my arms and squatting underneath the bar).
couple questions:
1. do I jump on the first pull? like off the balls of me feet?
2. when I catch the clean, do I want it to slam into a front squat position? I've only recently come to understand how the bar sits atop my delts, all the way in against my neck. catching the bar there may take some getting used to. am I thinking correctly here?
yeah, I just can't seem to get the hang of the jump shrug (pun intended). giving some hang cleans a try is a good idea. I'll be doing that for sure.
thanks much for the feedback Lol!
in the gym today, I tried to clean 225. once I got just below the knees, I didn't even have a chance of pulling the bar high enough to rack it. so...what you're saying makes sense, I need to work on jumping and shrugging the weight up (as opposed to wrangling it up w/ my arms and squatting underneath the bar).
couple questions:
1. do I jump on the first pull? like off the balls of me feet?
2. when I catch the clean, do I want it to slam into a front squat position? I've only recently come to understand how the bar sits atop my delts, all the way in against my neck. catching the bar there may take some getting used to. am I thinking correctly here?
I
imported_fearfactory
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<div>
(Lol @ Mar. 14 2008,14:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">if you get your second pull sorted you will be pulling massive weights off the floor. </div>
what do you think a good goal for power cleans should be? about equal to front squats?
(Lol @ Mar. 14 2008,14:31)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">if you get your second pull sorted you will be pulling massive weights off the floor. </div>
what do you think a good goal for power cleans should be? about equal to front squats?
_tim
Well-Known Member
<div>
(fearfactory @ Mar. 14 2008,15:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">couple questions:
1. do I jump on the first pull? like off the balls of me feet?
2. when I catch the clean, do I want it to slam into a front squat position? I've only recently come to understand how the bar sits atop my delts, all the way in against my neck. catching the bar there may take some getting used to. am I thinking correctly here?</div>
1. Yes - you actually rise slightly up off the floor at the end of the shrug. You'll definitely experience this with hang cleans.
2. I don't think slam is the right way to look at the finish of the lift. It's more of a natural transfer of momentum; as the weight comes down with gravity, you move with it to slow it's downward progress. In the process, you catch the bar.
Make sense?
(fearfactory @ Mar. 14 2008,15:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">couple questions:
1. do I jump on the first pull? like off the balls of me feet?
2. when I catch the clean, do I want it to slam into a front squat position? I've only recently come to understand how the bar sits atop my delts, all the way in against my neck. catching the bar there may take some getting used to. am I thinking correctly here?</div>
1. Yes - you actually rise slightly up off the floor at the end of the shrug. You'll definitely experience this with hang cleans.
2. I don't think slam is the right way to look at the finish of the lift. It's more of a natural transfer of momentum; as the weight comes down with gravity, you move with it to slow it's downward progress. In the process, you catch the bar.
Make sense?
I
imported_fearfactory
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<div>
(_tim @ Mar. 14 2008,15:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2. I don't think slam is the right way to look at the finish of the lift. It's more of a natural transfer of momentum; as the weight comes down with gravity, you move with it to slow it's downward progress. In the process, you catch the bar.
Make sense?</div>
yeah, it makes good sense.
the application is a bit daunting though. I'll practice it.
I suppose when you're hang cleaning, the catch is similar to the power cleans. Even though you're starting from a hang position, a person would still catch in a squat.
that's the way it's shown on exrx.net anyway....
(_tim @ Mar. 14 2008,15:10)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2. I don't think slam is the right way to look at the finish of the lift. It's more of a natural transfer of momentum; as the weight comes down with gravity, you move with it to slow it's downward progress. In the process, you catch the bar.
Make sense?</div>
yeah, it makes good sense.
the application is a bit daunting though. I'll practice it.
I suppose when you're hang cleaning, the catch is similar to the power cleans. Even though you're starting from a hang position, a person would still catch in a squat.
that's the way it's shown on exrx.net anyway....
_tim
Well-Known Member
<div>
(fearfactory @ Mar. 14 2008,16:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I suppose when you're hang cleaning, the catch is similar to the power cleans. Even though you're starting from a hang position, a person would still catch in a squat.
that's the way it's shown on exrx.net anyway....</div>
That's exactly right, FF. The hang clean is a power clean from a different starting position - that's truly (from my perspective) the only difference.
(fearfactory @ Mar. 14 2008,16:24)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I suppose when you're hang cleaning, the catch is similar to the power cleans. Even though you're starting from a hang position, a person would still catch in a squat.
that's the way it's shown on exrx.net anyway....</div>
That's exactly right, FF. The hang clean is a power clean from a different starting position - that's truly (from my perspective) the only difference.
Think of a power clean as loosely being arranged in two parts: (i) the deadlift part where you squeeze the bar off the floor (quad drive) and start to build momentum (bar just past knees) and (ii) the explosive second pull where you have to coordinate snapping into a more upright position (power from hams and glutes) with a shrug and jump.
The bar should be in contact with your thighs as you go into the jump and then it should stay close to your body on its whole journey to the final racked position. Best to watch a whole pile of Oly lifters doing their stuff. See if you can find Dimas' training vid which is a snippet from a IronMind DVD. He does some hang cleans too. Also, be staggered by his power!
Here is a chart of body weight against 1RM loads for different strength standards. A good goal is to try to get in the advanced section:
Clean Standards
The bar should be in contact with your thighs as you go into the jump and then it should stay close to your body on its whole journey to the final racked position. Best to watch a whole pile of Oly lifters doing their stuff. See if you can find Dimas' training vid which is a snippet from a IronMind DVD. He does some hang cleans too. Also, be staggered by his power!
Here is a chart of body weight against 1RM loads for different strength standards. A good goal is to try to get in the advanced section:
Clean Standards
I
imported_fearfactory
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started a 5x5 today, the madcow intermediate/Starr flavor that Fausto posted back in Dec. probably should've taken an SD, but I got caught excited after setting up my rack.
Squat 1x5x130, 165, 200, 230, 265
Bench 1x5x105, 130, 155, 180, 210
Clean 1x5x85, 105, 130, 150, 170
will be substituting cleans for rows & OHP's for inclines.
did hang cleans instead of cleans tonight for some form practice.
edit: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
Squat 1x5x130, 165, 200, 230, 265
Bench 1x5x105, 130, 155, 180, 210
Clean 1x5x85, 105, 130, 150, 170
will be substituting cleans for rows & OHP's for inclines.
did hang cleans instead of cleans tonight for some form practice.
edit: http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm
I
imported_fearfactory
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well... there's not a lot of depth to it, meaning that once I unrack the weight, I can't take more than one step back. I'm used to walking out farther than that. just an adjustment is all.
my biggest gripe was that it didn't come w/ safety bars. just got back from a welder's shop w/ a couple of those though ($10). he's also going to hook me up w/ some square tubing to use for dips.
having a pull-up bar is going to be huge for me. last summer, I tried to jump up weight to fast w/ these. am starting to think I have tendonitis in my right elbow...I really would like to get over this. my plan is to just do one or two every morning, maybe somehow that will help.
for benching, the hole lines up almost perfectly. I can barely touch the top of my chest. so...if I fail a bench rep, my wife is going to have to unrack the weight for me. cause I'll be absolutely stuck.
which brings me to another point. my wife HATES the though of me lifting in the garage instead of spending the evening time with her. so, she does not like the rack. *hopes she'll get over this* I've seriously tried to get her into lifting, not "heavy" per se, she could get good benefit from bodyweight squats, light db lunges, bench, etc... but so far she's totally committed to being a cardio bunny (which is fine). honestly, I think if she practiced and got her form down, she'd love squatting.
all in all, it's nice having a rack. now I NEED a lifting platform. a foam roller is on the list too.
picked up an extra 4 plates today. which is in addition to the standard 300# set I had previously.
also, I've got a smaller diameter bar w/ 200# of iron. I plan to use these for OHP, but I haven't experimented w/ the way this smaller bar will feel on my hands.
(kinda got on a roll there)
my biggest gripe was that it didn't come w/ safety bars. just got back from a welder's shop w/ a couple of those though ($10). he's also going to hook me up w/ some square tubing to use for dips.
having a pull-up bar is going to be huge for me. last summer, I tried to jump up weight to fast w/ these. am starting to think I have tendonitis in my right elbow...I really would like to get over this. my plan is to just do one or two every morning, maybe somehow that will help.
for benching, the hole lines up almost perfectly. I can barely touch the top of my chest. so...if I fail a bench rep, my wife is going to have to unrack the weight for me. cause I'll be absolutely stuck.
which brings me to another point. my wife HATES the though of me lifting in the garage instead of spending the evening time with her. so, she does not like the rack. *hopes she'll get over this* I've seriously tried to get her into lifting, not "heavy" per se, she could get good benefit from bodyweight squats, light db lunges, bench, etc... but so far she's totally committed to being a cardio bunny (which is fine). honestly, I think if she practiced and got her form down, she'd love squatting.
all in all, it's nice having a rack. now I NEED a lifting platform. a foam roller is on the list too.
picked up an extra 4 plates today. which is in addition to the standard 300# set I had previously.
also, I've got a smaller diameter bar w/ 200# of iron. I plan to use these for OHP, but I haven't experimented w/ the way this smaller bar will feel on my hands.
(kinda got on a roll there)
TunnelRat
Active Member
<div>
(fearfactory @ Mar. 18 2008,15:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">my wife HATES the though of me lifting in the garage instead of spending the evening time with her. so, she does not like the rack.</div>
Not a problem -- move the rack from the garage into your living room...
(fearfactory @ Mar. 18 2008,15:03)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">my wife HATES the though of me lifting in the garage instead of spending the evening time with her. so, she does not like the rack.</div>
Not a problem -- move the rack from the garage into your living room...
I
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<div>
(TunnelRat @ Mar. 18 2008,22:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">...move the rack from the garage into your living room... </div>
hahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha *deep breath* hahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha *passes out*
that was a good one TR!
(TunnelRat @ Mar. 18 2008,22:53)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">...move the rack from the garage into your living room... </div>
hahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha *deep breath* hahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha *passes out*
that was a good one TR!
I
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Squat 1x5x135, 170, 200, 200
OHP 1x5x102, 122, 147, 162 (last rep w/ 162 was a push press)
Deadlift 1x5x215, 260, 303, 345
assistance - 3x10xbw inclined situps
my OHP bar weighs 17 pounds, so the weights are funny. and yeah, I really do have a 3lb plate (wired it to the middle of the bar for deads)
OHP 1x5x102, 122, 147, 162 (last rep w/ 162 was a push press)
Deadlift 1x5x215, 260, 303, 345
assistance - 3x10xbw inclined situps
my OHP bar weighs 17 pounds, so the weights are funny. and yeah, I really do have a 3lb plate (wired it to the middle of the bar for deads)