Squats, pulls, and curls
- Thread starter Karky
- Start date
What book are you reading?
Yea, people are saying if you go 2 weeks without any carb-ups the transition will be easier and faster, you'd still transition fine without the 2 week period it will just take longer to switch to fat burning.
Benching will be a lot easier once you gain about 100lbs. Actually, the 100lbs will give your squats and full Olympic lifts a more defined "bottom" position as well. It is the big range of motion that causes you skinny tall guys problems.
Seriously, your workouts are looking good. I like the higher volume. I think you will get at lot out of it at your level.
Your snatch is looking better. (based upon the hang snatch video) Get under it a lot faster. I know that is hard since the weight you are using is not quite heavy enough to "force" you to to drop faster. You are getting closer and closer. Just keep hitting the volume. It will come.
"G"
Saturday 12.04.08
Week 6 Day 2
A1 Clean
1x2 209
1x1 231
1x1 242
1x2 220
B1 Power Snatch
1x3 148.5
1x1 154
1x1 159.5
1x2 154
2x3 148.5
I'm gonna change this exercise as I've hit a major plateau. I think I'm gonna start doing clean grip hang snatches instead, I really like those.
C1 Snatch Balance
1x3 115.5
1x1 126.5
1x1 132
1x2 121
4x3 115.5
1x2 115.5
These were fun today. I really like them when they go fine. I think technique on snatch balance and snatches is still very fragile and unstable. Sometimes I suck at them, and other times it's all good. I want to get 132 for 3 reps, that's the goal here. As of now the pushing part of this is not a problem (pushing the weight to lockout) but ducking under fast and balancing the bar is. I'm looking forward to the time when both the pushing and everything else will be hard, since it's got to be one major good exercise!
D1 Clean pull
1x3 264
1x2 286
1x1 308
1x2 275
3x3 264
More power and speed here, I can pull the bar higher.
E1 Back Squat
1x3 242
1x1 264
1x1 286 ()
1x2 253
2x3 242
2x2 242
The single at 286 went ok. The tripples and stuff is harder. I've always been good at singles compared to triples and doubles in squats and deads
E2 Rear delt fly with plates
2x12 11
F1 Bench press
1x3 187
1x3 198
3x3 209
2x2 220
Finally some progress here. Hopefully I can do triples with 220 soon
F2 Standing ab pulldown
2x12 99
1x08 110
F3 Cable row
2x7 95.7
2x8 84.7
PWO: The usual.
Good workout today. I'm really psyched!
Week 6 Day 2
A1 Clean
1x2 209
1x1 231
1x1 242
1x2 220
B1 Power Snatch
1x3 148.5
1x1 154
1x1 159.5
1x2 154
2x3 148.5
I'm gonna change this exercise as I've hit a major plateau. I think I'm gonna start doing clean grip hang snatches instead, I really like those.
C1 Snatch Balance
1x3 115.5
1x1 126.5
1x1 132
1x2 121
4x3 115.5
1x2 115.5
These were fun today. I really like them when they go fine. I think technique on snatch balance and snatches is still very fragile and unstable. Sometimes I suck at them, and other times it's all good. I want to get 132 for 3 reps, that's the goal here. As of now the pushing part of this is not a problem (pushing the weight to lockout) but ducking under fast and balancing the bar is. I'm looking forward to the time when both the pushing and everything else will be hard, since it's got to be one major good exercise!
D1 Clean pull
1x3 264
1x2 286
1x1 308
1x2 275
3x3 264
More power and speed here, I can pull the bar higher.
E1 Back Squat
1x3 242
1x1 264
1x1 286 ()
1x2 253
2x3 242
2x2 242
The single at 286 went ok. The tripples and stuff is harder. I've always been good at singles compared to triples and doubles in squats and deads
E2 Rear delt fly with plates
2x12 11
F1 Bench press
1x3 187
1x3 198
3x3 209
2x2 220
Finally some progress here. Hopefully I can do triples with 220 soon
F2 Standing ab pulldown
2x12 99
1x08 110
F3 Cable row
2x7 95.7
2x8 84.7
PWO: The usual.
Good workout today. I'm really psyched!
Just finished my second carb up. Now on the morning after my 2 days of carbing and I'm weighting in at 102.1 kg (225 lbs) which is 1kg more than I was right after my first carb up.
When comparing weight to see if I've gained or lost I need to compare it with the same day of the diet of the previous week, since after my carb ups my weight drops towards the weekend carb up, after which it goes up and ends up at more than it was the week before. This is good. I will stay at 4000 cals per day for another week to see if the 1kg gain is typical.
When comparing weight to see if I've gained or lost I need to compare it with the same day of the diet of the previous week, since after my carb ups my weight drops towards the weekend carb up, after which it goes up and ends up at more than it was the week before. This is good. I will stay at 4000 cals per day for another week to see if the 1kg gain is typical.
preparing for my workout now. Gonna go up to 100% on front squats again, which means I can't really add much weight. I might add some for the triples if I can though as I really need to start increasing my f squat to get my clean up.
Got clean and jerks today too, gonna go for a single at 220, I kinda want to try for 231 because I know I can jerk 231 and I can clean 231 independently, but it's a different game when you have to do it as one lift..
Got clean and jerks today too, gonna go for a single at 220, I kinda want to try for 231 because I know I can jerk 231 and I can clean 231 independently, but it's a different game when you have to do it as one lift..
Monday 14.04.08
Week 6 day 3
A1 Hang snatch
1x2 110 (+1 fail)
1x3 110
1x3 121
3x3 126.5
Still couldn't get up to 132 again.. I think I need to pull it harder and not think "well this is a low weight so it's easy" since when I fail it is because I don't properly lock my elbows and the weight end up going down.. today it actually hit my head
B1 Clean and Jerk
clean reps + jerk reps
2+1 187
1+1 209
1+1 220
1+2 198
1+1 187
Vido of the single at 220:
C1 Snatch pull
1x3 192.5
1x2 214.5
1x1 236.5 (this didn't get all that high, but it was explosive)
1x2 203.5
3x3 192.5
D1 Front Squats
1x3 198
1x2 220
1x1 241
1x2 209
3x3 198
The last triples went really well. I got way deeper than before and it wasn't as hard. I really got my upper body down between my legs, that's the key. I'm glad I can front squat low without bending the lower back as I will need this when my clean goes up.
D2 Rear delt fly
3x12 13.2
E1 Good morning
1x3 203.5
1x1 220
1x1 231
1x2 209
2x3 203.5
The single at 231 was way too tough.. My lower back is the problem. I might have to lower the weight next time and ramp up over time. But I am getting better at these.
F1 Pendlay row
2x7 154
1x6 154
1xX 132
F2 Bent arm frog
3 sets. at least one long hold each set
F3 Saxon side bends
3x8 11
PWO: Anabolic shake
Week 6 day 3
A1 Hang snatch
1x2 110 (+1 fail)
1x3 110
1x3 121
3x3 126.5
Still couldn't get up to 132 again.. I think I need to pull it harder and not think "well this is a low weight so it's easy" since when I fail it is because I don't properly lock my elbows and the weight end up going down.. today it actually hit my head
B1 Clean and Jerk
clean reps + jerk reps
2+1 187
1+1 209
1+1 220
1+2 198
1+1 187
Vido of the single at 220:
C1 Snatch pull
1x3 192.5
1x2 214.5
1x1 236.5 (this didn't get all that high, but it was explosive)
1x2 203.5
3x3 192.5
D1 Front Squats
1x3 198
1x2 220
1x1 241
1x2 209
3x3 198
The last triples went really well. I got way deeper than before and it wasn't as hard. I really got my upper body down between my legs, that's the key. I'm glad I can front squat low without bending the lower back as I will need this when my clean goes up.
D2 Rear delt fly
3x12 13.2
E1 Good morning
1x3 203.5
1x1 220
1x1 231
1x2 209
2x3 203.5
The single at 231 was way too tough.. My lower back is the problem. I might have to lower the weight next time and ramp up over time. But I am getting better at these.
F1 Pendlay row
2x7 154
1x6 154
1xX 132
F2 Bent arm frog
3 sets. at least one long hold each set
F3 Saxon side bends
3x8 11
PWO: Anabolic shake
I think you shouldn't be thinking at all. The O-Lifts are a little to fast for thought.
That is the case for your O-Lifts in general. Do your O-Lifts in different shoes. What are you currently wearing, chucks? Those are not good shoes for these lifts. If you can get some weightlifting shoes use those. If not, wear something that has more of a heel. You will find that it is easier to get into your positions.
Also, the guy who commented on your 22 C&J video is right. Way too much (and too slow) of an initial dip.
POP & DROP BABY.
I'm wearing chucks now. the only other shoes I have with a heel are running shoes (are they ok?)
I know I have a problem with getting up on my toes on my pulls too.. I don't quite get why I do. At what time should I go up on my toes(if I do at all, I know a lot of people don't)?
I also notice that when I dipped under the bar on that CJ I was too slow and I kinda caught the bar higher and just squatted quickly down. I guess since I can do more in power clean than in clean I should just not pull it as hard and that way I have to dip under it faster?
About the dip on the jerk. I've tried to not go as low in the past, but I never got up the same amount of weight that way..
I know I have a problem with getting up on my toes on my pulls too.. I don't quite get why I do. At what time should I go up on my toes(if I do at all, I know a lot of people don't)?
I also notice that when I dipped under the bar on that CJ I was too slow and I kinda caught the bar higher and just squatted quickly down. I guess since I can do more in power clean than in clean I should just not pull it as hard and that way I have to dip under it faster?
About the dip on the jerk. I've tried to not go as low in the past, but I never got up the same amount of weight that way..
I'm looking around for some weightlifter shoes. They don't have a lot of them around in Norway since weightlifting is a small sport, but I found a website selling.. only problem is I can't try them on. I can't really buy from abroad since then the Norwegian government says "HALF!" (like Eddie Murphy in RAW)
If I get weightlifter shoes, they will have a heel. Should I use that shoe for all my oly pulls and for front squats? what about back squats? Keep using the chucks? I'm afraid my front squat and back squat will go down if I wear a heel since it's harder to "spread the floor" with them. I will probably be able to squat lower though.
Why are chucks so bad? is it just because they don't have a heel? and if so, why is it bad not to have a heel on shoes you use for weightlifting? I get you can go lower since they allow the knees to go more forward while still keeping the heel on the ground, but if you don't have flexibility issues or anything like that? Do they only help in the catch if you have flexibility issues? or do they help in the pull itself too?
Thanks for commenting, and hope you can answer my questions
If I get weightlifter shoes, they will have a heel. Should I use that shoe for all my oly pulls and for front squats? what about back squats? Keep using the chucks? I'm afraid my front squat and back squat will go down if I wear a heel since it's harder to "spread the floor" with them. I will probably be able to squat lower though.
Why are chucks so bad? is it just because they don't have a heel? and if so, why is it bad not to have a heel on shoes you use for weightlifting? I get you can go lower since they allow the knees to go more forward while still keeping the heel on the ground, but if you don't have flexibility issues or anything like that? Do they only help in the catch if you have flexibility issues? or do they help in the pull itself too?
Thanks for commenting, and hope you can answer my questions
It's because you are really tall and you have flat shoes (it's a tall person thing), if you get shoes with some heel you will be able to keep your heels on the ground longer and push through them longer. Especially when you are pulling from the floor. (like in snatches and cleans) You can try the running shoes, but I think you will have stability issues with them.
No, don't do that. It will jack up your pull. Use more weight with the full clean. You will be forced to get under the bar faster. Let me guess..... when you go heavier on the full clean you always dump the bar (lose the weight forward) since you would be leaning forward some and not catching with your body more upright?
You will be able to keep you body more upright if you had shoes with heels ion them. The other part is just committing to a full front squat. (you are not there) Practice with a light weight (the bar to start) squatting into a full front squat. Squat till your calves and hamstrings touch, relax, and just hang out there. Get used to being in that position, since that is where you should be catching a full clean. It will usually not work well if you stop at any point short of rock bottom. (when catching cleans and snatches)
Thats because you are woppling on your toes and are using none of the power from your hips. This is another area where a weightlifting shoe would be beneficial. You'd be able to realize the strength and power from your hips better.
Yes.
Depends if you are doing a Oly squat or a PL squat.
Spreading the floor has more to do with a wider stance PL style squat. If you are doing an Oly style squat your feet will be much closer together and you will not really be able to spread the floor as well. They are just 2 different types of squats, each with it's own characteristics.
So your PL style squat would be the same or higher and you would be doing Oly lifting squats the way they are supposed to be done. (at least from a catching the bar standpoint in the snatch and clean)
They are not good or bad. They are for a certain type of lifting. Just like weightlifting shoes are for a certain type of lifting. Shoes are like anything else, you will use different ones for different applications.
From an Oly lifting standpoint, that is why they are not the best choice.
For all of the reasons stated above on your different lifts. It is not "bad" so much as it is not the most efficient footwear to use for Oly lifting.
You could spend months fixing a "flexibility" issue, or you can put on different shoes (that are made for the lifts you are doing) and start focusing on getting better at the lifts.
Again, with your height and the length of you legs, you are going to have to have a lot more flexibility in the ankle to do the Oly lifts than someone who is shorter. (like me for example, where I need very little ankle flexibility)
Looking at it from that standpoint, the weightlifting shoes are more beneficial for taller people. (I believe that is true)
They will help in the catch. As I mentioned above. It may not be a "flexibility" issue as much as it is a "longer lever arm" issue.
Yes, because you will be able to initiate the pull with your hips, then more easily transfer to your toes at the end of the lift.
Thought - (there is a lot of discussion in the gym lately about not going onto the toes at all and taking more advantage of the strength and power in the hips. It appears that the Eastern European style is less of a getting onto the toes and more using the hips. We had a coach in a few weeks ago who does not teach his athletes to get onto the toes. He says the speed of the lift is a lot faster when you do not rise on the toes. I have to seriously consider what he is saying since he has over 50 kids on his division 2 football team cleaning over 300lbs. Which is something at that level.
After having tried both styles in the snatch and pulling movements I have to say that there is something to this. I am not ready to commit to doing the Oly lifts on way or the other, but it is something to think about. This may also be well outside the scope of the rest of my post)
I know this is a lot of stuff. I hope you find it helpful.
"G"
thanks a bunch, G!
about the clean
I can pull a heavier weight and catch it but I won't be able to get it up because my front squat is weak. If I pull with all my might I'll end up doing a power clean but I really feel like I need to practice catching the bar lower for when the time comes when I can front squat more.
about the clean
I can pull a heavier weight and catch it but I won't be able to get it up because my front squat is weak. If I pull with all my might I'll end up doing a power clean but I really feel like I need to practice catching the bar lower for when the time comes when I can front squat more.
Grow a better front squat.
Are you catching the bar lower here?
Or here?
I guess an even better question would be - Are you catching the bar low enough "to practice catching the bar lower for when the time comes when I can front squat more?"
Another question. Look at your heels. Are they in the best position to catch or front squat?