Sn0boarder's Search for Strength

[JDR3]

Congrats on the Rx'd Linda!

Great job!

[Eric_B]

Thanks guys. Greg, I still have another year. I'm just taking summer classes to lighten my courseload. I'll have classes, an internship, and work, so if I can knock out a few courses this summer, then I won't be quite as stressed in the fall. Nice to see you back on here! Hope everything is well.

[Eric_B]

Deadlift
255 x 10
255 x 10

BB Row
185 x 6
185 x 6

BB Curl
95 x 6
95 x 10

I'm waiting for those Oly lift training posts. Have you received your bar yet and do you have your platform?

[Eric_B]

Stay tuned for the olympic lifts...Bar and weights got here yesterday, I just have a rubber mat in the garage for now until I can create something more permanent.

I still need to pick up some 10# and 5# weights because I only ordered 45,35,25 bumpers. So my weight options are somewhat limited until then.

The rubber mats should be sufficient.

[Eric_B]

Yea the mats worked fine. It's actually pretty comfortable. I picked up some smaller weights on my lunchbreak so I'm good to go.

Snatches
Multiple Singles - 95, 105, 115

Clean and Press
135 x 10

Power Clean
135 x 1, 145 x 1, 155 x 1(PR)

I really like the feel of this bar. It whips around nicely, especially on the snatches. I also did some Overhead Squat practice, but I'll save the real squat workout for later this week.

[Eric_B]

Overhead Squats
45x10
65x6
75x6
95x8
95x10
95x10

Clean & Lunge - 135 x 10

Overhead squats got better as I went along. The first set at 95 I had to drop the bar because of too much forward lean. It was nice to be able to drop the bar when I needed to though!

[Eric_B]

Power Clean & Push Press
45x10
95x6
115x3
135x3
145x0 (missed clean, wasn't focused)
145x3
145x3
155x0 (missed lockout on press, not enough leg drive)

Exercise Ball Bench Press
135 x 12
155 x 6
(Much harder than with a standard bench!)

Abs
20 Floor Wipers
Crunches w/ 20# behind head, 2x15
Vertical Leg Raises, 2x10

[Eric_B]

Squat Clean & Jerk Technique Practice
Many Singles @ 45,65,95,115,135

Clean Pulls
Many Singles @ 135, 165, 185

BB Rows, Curls...same as last week

You sure are getting alot of initial use out of your new Olympic bar and plate toys.

Noticed your workout today doing lots of singles. I personally believe that doing singles is the best way to concentrate on perfecting your technique and explosiveness. And having a good dose of lighter weight singles too is important with enough weight to challenge the technique, yet light enough to not call upon unnecessary muscles because the going is tough. I had an epiphany of sorts on Monday during my last single of clean & jerks at 95 lbs. when I felt in a strong way the lightness and airborneness of the bar that happens when leg drive, extension and shrug all happens like it should. It sure felt good and I hope to have more of those experiences as time goes on.

Think of doing singles as like you are being judged in a contest for perfect form, much like gymnastics and try to get as many 10s as possible. And sooner or later, you'll have to get some vids of your effort to view as there is alot of learning to be had from that training tool.

Have fun!

[Eric_B]

This was a quick workout from a week or two ago that I never posted, maxed out on chin-ups...
Chin-ups
+0x1, +20x1, +40x1, +50x1, +60x1, +65x1, +70x1, +75x1
Bwx20


Pierini, I also worked with 95 pounds for quite some time yesterday. I know my technique still needs some work before I can really hit the heavy weights, especially with squat cleans and split jerks. It takes me some practice before I can get the timing for shrug and hip extension. I feel like I'm strong enough to handle a little more weight, just have to sort out a few form issues first. But it's nice to be able to drop the weights for once, especially when I get off-balance with snatches. I've been watching youtube videos and tutorials whenever I get the chance, just for some extra pointers.

NSCA test countdown: 24 days

[Eric_B]

Squat Snatch Practice
Used 45 for about 20 minutes
65 x 5
75 - many singles, no misses
95 - many singles, several misses on squat portion (came out the front)

Front Squat
135 x 15

Here is a video of one of the 95's. It's from my cell phone so it's pretty bad quality. I had better efforts than this one, but this clip turned out the best. Try not to laugh!
http://www.youtube.com/watch?v=Nar96Zd8jqs

Hope it works.

Hey that's a good start with your video collection. Keep them all so you can go back and be amazed at your progress.

I like your set starting position. I have problems with mine.

Basically I see a power snatch with an obligatory squat afterwards. As that weight gets heavier, you'll have to drop under and it will take the full ATG bottom position to catch it.

Shoes will help too. I couldn't do the barefoot thing.

Thanks for sharing.

p.s. why is that all the Oly lifters who train in their garage have garages that need a good cleaning?

[Eric_B]

Thanks for the feedback Pierini. I know I need to get under the bar faster and catch it at the bottom of the squat. It's so much easier to see what you're doing wrong on video. I'll definitely use video as a feedback method with some of my clients in the future.

I really need to work on overhead squats, because I'm not yet comfortable catching in a bottom position with the higher weights. So that's what's holding me back at this point. I'm gonna focus on a2g overhead squat strength for a little bit before I return to the squat snatch.

P.S. Any recommendations on shoes? I have some skate shoes that are similar to chuck taylors, which I've heard are workable. Oh, and garages were made for clutter and weights...I don't know who started parking cars in them.