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10-Mar-04, 07:04 AM
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#241
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by Iain
1. When doing exercises like high pulls and clean and jerk do you drop the weight? The gym that I go to doesn't have a sprung floor and my home training facilities are outdoors with a concrete surface so I can't drop the weight. I do worry a little about the potential for damage when lowering the weight, I can't very well control the descent of 55-60kg from between my chest level and my waist level, seem to be hard on the shoulders. Any thoughts?
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I don't drop the weight no. My gym has a proper mifting platform and a full room with special, heavy-duty rubber mats so it's not an issue for me but I like the control of not dropping the bar. I wouldn't worry so much about the shoulders when "lowering" any weight from a high pull or a clean because that's not what you'll actually be doing. This "lowering" isn't a very slow, controlled movement; it's more like actually allowing the bar to drop and catching it at the last second using your arms and your lower back. It's kind of hard to explain but for most people it seems to come naturally.
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Originally Posted by Iain
2. You are definitely into this olympic lifting right? I am trying to move more into that field as I am becoming a believer in the strength gains that shifting an object fast can bring. My quads have improved no end since doing clean and jerk. So I was thinking my core lifts would be - deadlift, clean and jerk and hack squat (no squat rack and like the grip work as my forearms are tiny). Would it be worth adding a snatch lift in there?
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I like the snatch because it requires a whole lot more power than the clean does (you move the weight much farther). Plus, the wide grip works the traps in a very different way. I think you could add the power snatch and get great results. I currently do them after my clean and jerk combo and although it's a bitch, it works OK. You might also want to alternate between the regular deadlift and the snatch-grip deadlift which works wonders for your posterior chain.
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10-Mar-04, 07:07 AM
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#242
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Wednesday 3/10/04 - Legs
Front squat
65 kg for 5 sets of 5 alternated with
Stiff-leg deadlift
85 kg for 5 sets of 5
Squat
95 kg for 5 sets of 3 alternated with
Weighted crunch
10 kg for 5 sets of 8
Totally forgot my calf work, didn't realise I'd forgotten it until I sat down to write my journal, but I did remember 10 min on the starimaster and 10 min on the stationary bike. |
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10-Mar-04, 07:17 AM
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#243
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Registered User
Join Date: Mar 2003
Location: England
Age: 27
Posts: 647
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Great, thank you. I will give these snatch-grip deadlifts a go.
I know what you mean about catching the weight, it's what I have been doing. Was just getting more concerned about it as my clean and jerk is up to 55kg now and that builds up quite some speed.
I presume I need to start the power snatch with very low weight as it looks very technical. It's fun learning new lifts. Taking your example I was also going to add front squats and just rotate it all around over a fortnight period or so. Haven't got the specifics worked out yet.
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11-Mar-04, 09:32 AM
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#244
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by Iain
I know what you mean about catching the weight, it's what I have been doing. Was just getting more concerned about it as my clean and jerk is up to 55kg now and that builds up quite some speed.
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You'll need to slow the descent a little using your shoulders and arms, don't just let it drop from the overhead position. Your shoulders will be fine if you've worked them well and as long as your rotator cuff is alright.
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Originally Posted by Iain
I presume I need to start the power snatch with very low weight as it looks very technical.
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Definitely start with a low weight. If your gym has some 10 lbs olympic-sized plates, those are for you (Eleiko makes a nice set). If not, start with just the olympic bar and do the snatches from the hang to get the explosiveness of the second pull down before trying the whole movement. |
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12-Mar-04, 07:05 AM
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#245
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Registered User
Join Date: Jan 2003
Posts: 1,679
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3/12/04 - Full body
Clean and jerk combo
55 kg for 5 sets of 3 alternated with
Partial mantis
B for 5 sets of 5
Power snatch
45 kg for 5 sets of 3 alternated with
Close-grip incline press
65 kg for 5 sets of 3
Had some problems with pressouts on the last set of the clean and jerk combo but comsidering that I was breathing hard from the 2nd set onward I was pretty happy with my performance. Added some rotator cuff work and 15 min on the bike.
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16-Mar-04, 07:55 AM
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#246
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Registered User
Join Date: Jan 2003
Posts: 1,679
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3/15/04 - " Upper body"
Snatch-grip deadlift
100 kg for 10 sets of 3 alternated with
Bench press
75 kg for 10 sets of 3
That was a killer workout. I didn't start to really feel it until, say, the 6th set or so but from then on out it was murder. Felt great afterward, like I had worked everything I had. Hard. Did some time on the stationary bike as usual. |
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17-Mar-04, 06:08 AM
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#247
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Wednesday 3/17/04 - Lower body
Front squat
75 kg for 10 sets of 3 alternated with
Weighted crunch
10 kg for 10 sets of 8
Wasn't as bad as I though it'd be, must be getting better at keeping my form solid on the front squats. Hopped on the stationary bike for my usual 20 min. Have started tightening my diet a little for the coming months. Shooting for the same old peak...  |
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17-Mar-04, 09:56 AM
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#248
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Registered User
Join Date: Jun 2003
Age: 38
Posts: 1,009
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Hey dude - just wanted to let you know I have an appt. with an o-lift trainer coming up in a couple weeks. I'll let you know how it goes.
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17-Mar-04, 06:33 PM
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#249
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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That's cool stencil, you been doing the olympic lifts recently? How are you doing so far.
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10-Apr-04, 08:44 PM
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#250
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Registered User
Join Date: Mar 2003
Location: England
Age: 27
Posts: 647
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Been a while since you posted on this ebon00. Everything ok?
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11-Apr-04, 12:30 AM
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#251
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Registered User
Join Date: Jun 2003
Age: 38
Posts: 1,009
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Quote:
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Originally Posted by abarlament
That's cool stencil, you been doing the olympic lifts recently? How are you doing so far.
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The trainer is completely booked, so I'm still doing standard lifts. I hope to find someone by early summer. |
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14-Apr-04, 12:30 PM
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#252
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Registered User
Join Date: Mar 2003
Location: England
Age: 27
Posts: 647
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bump - still searching for ebon00. You there?
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20-May-04, 05:44 AM
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#253
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Registered User
Join Date: Jan 2003
Posts: 1,679
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Quote:
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Originally Posted by Iain
bump - still searching for ebon00. You there?
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Now I am. Got bored for a while and wandered off into other adventures. Here's a brief update on my training:
Monday:
Snatch-grip deadlift (5 sets) alternated with
Bench press (5 sets)
Deadlifts (3 sets) alternated with
Military press (3 sets)
Power snatch (3 sets) alternated with
Incline press
Ab work
Rotator cuff work
30 min on the bike/stairmaster
Wednesday:
Front squat (5 sets) alternated with
Stiff-leg deadlifts (5 sets)
Squat (3 sets) alternated with
Weighted crunches (3 sets)
Leg extenstion (3 sets)
Lying leg curls (3 sets)
Standing calf raises (3 sets)
Seated calf raises (2 sets)
30 min on the bike/stairmaster
Friday:
Power clean (5 sets) alternated with
Push jerks (5 sets)
Pullups (3 sets) alternated with
Dips (3 sets)
Some arm work
Ab work
Rotator cuff work
30 min on the bike/stairmaster
That's about it, all basic stuff really. I figure that with the deadlifts and cleans I only need one day of direct leg work. Works well so far. Need to drop a few more pounds for summer but that's rarely a problem, just have to get into the routine. |
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20-May-04, 12:14 PM
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#254
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Registered User
Join Date: Mar 2003
Location: England
Age: 27
Posts: 647
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Good to see you back.
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20-May-04, 12:36 PM
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#255
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Looks like a robust routine. How are you doing for weights on the olympc lifts?
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