That was something I noticed when playing around with the lower catch - not fully extending. Where's Mbasic with his magical Oly knowledge when you need himdamufunman wrote: ↑Sat Oct 14, 2017 2:00 pm
Rough day today. Pull was not feeling strong, maybe because I've been working on pulling down under the bar, and subsequently cutting my pull short to keep the bar height lower. I dunno.
Justin's Weightlifting Log
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- Kregna
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Re: Justin's weightlifting and getting stronger log
- damufunman
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Re: Justin's weightlifting and getting stronger log
10/15
AMBW nope. 203.6 after workout, including protein shake.
Squats:
345 x 5 x 5, belted @7, 7.5, 7.5, 8, 8.5 by feels, video showed a little faster.
Presses, strict TnG, no belt.
145 x 1 @7.5
152.5 x 1 @9, meant to do @8
130 x 5 x 4 @8, 8.5, 9, 9
Deadlift:
405 x 5, 3" belt, straps @9.5. Milestone PR, four plates for 5! Got into my iron 45s finally, gotta start thinking about another set . Realistically, don't see 500 happening before baby in December, unfortunately.
https://www.instagram.com/p/BaST3g_g8lx ... RVXxYlFw0/
AMBW nope. 203.6 after workout, including protein shake.
Squats:
345 x 5 x 5, belted @7, 7.5, 7.5, 8, 8.5 by feels, video showed a little faster.
Presses, strict TnG, no belt.
145 x 1 @7.5
152.5 x 1 @9, meant to do @8
130 x 5 x 4 @8, 8.5, 9, 9
Deadlift:
405 x 5, 3" belt, straps @9.5. Milestone PR, four plates for 5! Got into my iron 45s finally, gotta start thinking about another set . Realistically, don't see 500 happening before baby in December, unfortunately.
https://www.instagram.com/p/BaST3g_g8lx ... RVXxYlFw0/
- damufunman
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Re: Justin's weightlifting and getting stronger log
Yeah gotta work on that and figure out how to do both... Mbasic is becoming the Exodus Weightlifting Guru.
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Re: Justin's weightlifting and getting stronger log
I own a 3" belt from general leathercraft, but I can't use it properly. It hurts like a motherfucker even if I only put it on and do a valsalva, let alone lift anything. Can you teach me how to use it? You seem to wear it pretty low. Any other tips?
- damufunman
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Re: Justin's weightlifting and getting stronger log
Belts are usually very user specific. I found wearing the 3" while deadlifting low in the front and slightly higher in the back works well to minimize pinching and pain. I still get some light bruising right on top of ASIS (front of pelvis), but it's the best I've found.unruhschuh wrote: ↑Mon Oct 16, 2017 3:10 am I own a 3" belt from general leathercraft, but I can't use it properly. It hurts like a motherfucker even if I only put it on and do a valsalva, let alone lift anything. Can you teach me how to use it? You seem to wear it pretty low. Any other tips?
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Re: Justin's weightlifting and getting stronger log
I'm jelly of your home gym... You can do snatches every day if you want to
- mbasic
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Re: Justin's weightlifting and getting stronger log
I know you are joking...damufunman wrote: ↑Sun Oct 15, 2017 4:24 pmYeah gotta work on that and figure out how to do both... Mbasic is becoming the Exodus Weightlifting Guru.
I can only speak about what has worked for me...and a few others I have talked to.
It seems most people have the same basic problems when starting up.
MY son lifted at a real Oly gym, with a real coach, with two National Champions there, etc.
I paid attention. And I read a lot of OWL material.
Regarding the not extending all the way.
What I found . . . is with high hand stuff, you have to no shit do it from the highest hang position you can stand, with a decent weight.
That way, you do HAVE to extend fully to get that weight up to get under it.
What I found . . . just barely unlock your knees and hips before you start.
As the weight gets heavier, you'll be temped to start from a lower hang position. But don't.
Just extend forcefully, and pull under more aggressively.
It will feel awkward of course at first; at a certain point, something clicked..
- damufunman
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Re: Justin's weightlifting and getting stronger log
I suspected this was the case. Last couple times I've been cheating a bit and breaking hips & knees a couple inches. I think one of my good ones (minimal lowering) I had more dorsiflexion and arm pull/shrug getting the bar moving. Seems like even if it's just getting the bar moving a tiny bit it helps A Lot.mbasic wrote: ↑Tue Oct 17, 2017 5:19 amI know you are joking...damufunman wrote: ↑Sun Oct 15, 2017 4:24 pmYeah gotta work on that and figure out how to do both... Mbasic is becoming the Exodus Weightlifting Guru.
I can only speak about what has worked for me...and a few others I have talked to.
It seems most people have the same basic problems when starting up.
MY son lifted at a real Oly gym, with a real coach, with two National Champions there, etc.
I paid attention. And I read a lot of OWL material.
Regarding the not extending all the way.
What I found . . . is with high hand stuff, you have to no shit do it from the highest hang position you can stand, with a decent weight.
That way, you do HAVE to extend fully to get that weight up to get under it.
What I found . . . just barely unlock your knees and hips before you start.
As the weight gets heavier, you'll be temped to start from a lower hang position. But don't.
Just extend forcefully, and pull under more aggressively.
It will feel awkward of course at first; at a certain point, something clicked..
- mbasic
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Re: Justin's weightlifting and getting stronger log
I didn't finish my thoughts because my brain no function beer without.
To round it up, by putting the bar ridiculously high position, you HAVE TO "fully extend" to get it moving.
You can't "cut off a pull" that is already at the point where you would of cut it off had it started lower.
Also, in my limited option, there is a rhythm to the act of extending fully, and then retracting/pulling up the legs to squat under.
Some say there is a natural stretch-reflex in the hip flexors and shit there at the point . . .
Hip flexors extend fast, stop, and should want to snap back (lifting the legs).
So, my point is here, just starting from a true tall position (leg fully locked out) wouldn't seem to help as much
(except for the arm pull aspect maybe, that I could see being useful).
Justin, I've seen you snatch 185, and make it look easy.
Do a super high hang snatch . . .start at 95 and go to say 165 by 10# jumps, stay equally "high" at the start of every lift.
When the weight gets heavier, you'll want to squat down more at the start, don't.
It seems so unatural I know.
To round it up, by putting the bar ridiculously high position, you HAVE TO "fully extend" to get it moving.
You can't "cut off a pull" that is already at the point where you would of cut it off had it started lower.
Also, in my limited option, there is a rhythm to the act of extending fully, and then retracting/pulling up the legs to squat under.
Some say there is a natural stretch-reflex in the hip flexors and shit there at the point . . .
Hip flexors extend fast, stop, and should want to snap back (lifting the legs).
So, my point is here, just starting from a true tall position (leg fully locked out) wouldn't seem to help as much
(except for the arm pull aspect maybe, that I could see being useful).
Justin, I've seen you snatch 185, and make it look easy.
Do a super high hang snatch . . .start at 95 and go to say 165 by 10# jumps, stay equally "high" at the start of every lift.
When the weight gets heavier, you'll want to squat down more at the start, don't.
It seems so unatural I know.
- damufunman
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Re: Justin's weightlifting and getting stronger log
Yessir!mbasic wrote: ↑Tue Oct 17, 2017 11:29 am I didn't finish my thoughts because my brain no function beer without.
To round it up, by putting the bar ridiculously high position, you HAVE TO "fully extend" to get it moving.
You can't "cut off a pull" that is already at the point where you would of cut it off had it started lower.
Also, in my limited option, there is a rhythm to the act of extending fully, and then retracting/pulling up the legs to squat under.
Some say there is a natural stretch-reflex in the hip flexors and shit there at the point . . .
Hip flexors extend fast, stop, and should want to snap back (lifting the legs).
So, my point is here, just starting from a true tall position (leg fully locked out) wouldn't seem to help as much
(except for the arm pull aspect maybe, that I could see being useful).
Justin, I've seen you snatch 185, and make it look easy.
Do a super high hang snatch . . .start at 95 and go to say 165 by 10# jumps, stay equally "high" at the start of every lift.
When the weight gets heavier, you'll want to squat down more at the start, don't.
It seems so unatural I know.
Light day today, but I'll work up to 155 or so and try my damnedest to stay tall.
You seem like you'd make a good coach.
- mbasic
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Re: Justin's weightlifting and getting stronger log
I can coach myself pretty good, identify MY problems, apply fixes
that is all
that is all
- damufunman
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Re: Justin's weightlifting and getting stronger log
10/17
AMBW: 204.0 pre morning BM
Warmup
Tall Snatches:
95 x 1f, 2, 2, 2, 2
1.1 stepped back, 2.2 stepped forward, 4.2 was just sloppy forward after I balked between the two.
also tried
Upright Row + Tall Snatch
95 x 2+1f
Back to Tall Snatches:
105 x f, 1, 1, f
The two makes were a bit slow; Wanted to go higher, but couldn't get under these well enough. Need to practice, bar height is there.
https://www.instagram.com/p/BaX2CVJj8xr ... dLGCHDao0/
Snatches:
115 x 1
135 x f, 1
Tired.
Front Squats:
250 x 2f, 3, 3
Got waaaaaay forward on third rep of first set and couldn't recover. Kinda took me by surprise, guess the midfoot thing it real...
https://www.instagram.com/p/BaXzOGojJ4T ... 4I1c-jbc0/
Benches:
197.5 x 5 x 5 @8.5, 8.5, 9, 9, 9.5
hit (bounced off) right safety on last rep of first set.
https://www.instagram.com/p/BaXzPtCjBZP ... SqSDDWPg0/
AMBW: 204.0 pre morning BM
Warmup
Tall Snatches:
95 x 1f, 2, 2, 2, 2
1.1 stepped back, 2.2 stepped forward, 4.2 was just sloppy forward after I balked between the two.
also tried
Upright Row + Tall Snatch
95 x 2+1f
Back to Tall Snatches:
105 x f, 1, 1, f
The two makes were a bit slow; Wanted to go higher, but couldn't get under these well enough. Need to practice, bar height is there.
https://www.instagram.com/p/BaX2CVJj8xr ... dLGCHDao0/
Snatches:
115 x 1
135 x f, 1
Tired.
Front Squats:
250 x 2f, 3, 3
Got waaaaaay forward on third rep of first set and couldn't recover. Kinda took me by surprise, guess the midfoot thing it real...
https://www.instagram.com/p/BaXzOGojJ4T ... 4I1c-jbc0/
Benches:
197.5 x 5 x 5 @8.5, 8.5, 9, 9, 9.5
hit (bounced off) right safety on last rep of first set.
https://www.instagram.com/p/BaXzPtCjBZP ... SqSDDWPg0/
- damufunman
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Re: Justin's weightlifting and getting stronger log
10/19
AMBW at friends house last night, so no measure.
Some muscle and tall snatches for warmup.
Tall snatch:
105 x 1
115 x 1, cheated (more than normal)
125 x 1 x 2
Hi hang snatch:
135 x 1, f, f, 1 first one really sloppy and pressed out. Last one videoed, actually looked pretty good, managed to get low, sorta.
145 x 1
https://www.instagram.com/p/BaczKmED97S ... OmlQEsOs0/
Snatch:
155 x f, 1, 1, 1
165 x f, 1
Squat:
395 x 4 @9.5. May have had a fifth, but didn't want to risk failing second week in a row. Moving to triples next week.
Push presses:
170 x 3 x 3, belted, 3" belt in last set. These were pretty shit today. Kept hitting the safety, and balance was all over the place. Keeping safety where it is, I tend to dip too low, so as long as I don't hit the safety then the dip is good.
DB curls:
20 x 20 x 3
AMBW at friends house last night, so no measure.
Some muscle and tall snatches for warmup.
Tall snatch:
105 x 1
115 x 1, cheated (more than normal)
125 x 1 x 2
Hi hang snatch:
135 x 1, f, f, 1 first one really sloppy and pressed out. Last one videoed, actually looked pretty good, managed to get low, sorta.
145 x 1
https://www.instagram.com/p/BaczKmED97S ... OmlQEsOs0/
Snatch:
155 x f, 1, 1, 1
165 x f, 1
Squat:
395 x 4 @9.5. May have had a fifth, but didn't want to risk failing second week in a row. Moving to triples next week.
Push presses:
170 x 3 x 3, belted, 3" belt in last set. These were pretty shit today. Kept hitting the safety, and balance was all over the place. Keeping safety where it is, I tend to dip too low, so as long as I don't hit the safety then the dip is good.
DB curls:
20 x 20 x 3
- Kregna
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Re: Justin's weightlifting and getting stronger log
Hey those hang/tall snatches seemed to have helped as it looks like you're dropping into the snatch now (the difference between the hang and tall snatch being a tall snatch starts at the jump position rather than a few inches below?)
Have you tried push pressing outside of the rack? Although the fact that you worked out that you were dipping too low from hitting the safeties is useful
Have you tried push pressing outside of the rack? Although the fact that you worked out that you were dipping too low from hitting the safeties is useful
- damufunman
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Re: Justin's weightlifting and getting stronger log
Yeah I gotta take a look and compare some older video to see if I'm getting lower. The one I posted looked the best, but definitely not consistent, and I basically powered all the snatches at 155 and 165... :/
I can't work outside the rack, at least not from the J-hooks. There's a pole that gets in the way of loading the bar. I guess I could clean the bar and do that, but I know I tend to dip too low for jerks, and this is a good way to keep from doing that.
I can't work outside the rack, at least not from the J-hooks. There's a pole that gets in the way of loading the bar. I guess I could clean the bar and do that, but I know I tend to dip too low for jerks, and this is a good way to keep from doing that.
- damufunman
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Re: Justin's weightlifting and getting stronger log
10/22
AMBW 200.4 didn't eat enough yesterday.
Spent yesterday baby furniture shopping and assembling. Did make it down to train, so I decided to do yesterday's workout plus today's squats. Only managed 3 sets squatting, but set 2 small PRs.
I did make a couple of changes on snatches: brought my grip in to about 1/2"-1" from the knurl rings. Overhead position felt a bit stronger there; read a couple of places that, counterintuitively, powers can help get under the bar better so I tried powering lighter weights, really focusing on pulling hard and then getting under. Need to start smoothing the transition, and getting lower, but it seemed to help.
Snatch:
Up to 190 PR.
Tried 195 three times, had it overhead twice but was forward. It's there, think I was just tired.
Clean & Jerk.
Hit 230, then cleaned 235 but missed the jerk. Got it in slomo, went forward during the dip and lost it in front. Also weak lockout overhead.
Took a break for.linch and grocery shopping and came back and did
Squats:
350 x 5, beltless @9 (video said @8)
340 x 5 x 2 @8.5, 8.5 (video again showed @8s). Second set with belt.
https://www.instagram.com/p/Baka022DeI_ ... Z3rYM87U0/
AMBW 200.4 didn't eat enough yesterday.
Spent yesterday baby furniture shopping and assembling. Did make it down to train, so I decided to do yesterday's workout plus today's squats. Only managed 3 sets squatting, but set 2 small PRs.
I did make a couple of changes on snatches: brought my grip in to about 1/2"-1" from the knurl rings. Overhead position felt a bit stronger there; read a couple of places that, counterintuitively, powers can help get under the bar better so I tried powering lighter weights, really focusing on pulling hard and then getting under. Need to start smoothing the transition, and getting lower, but it seemed to help.
Snatch:
Up to 190 PR.
Tried 195 three times, had it overhead twice but was forward. It's there, think I was just tired.
Clean & Jerk.
Hit 230, then cleaned 235 but missed the jerk. Got it in slomo, went forward during the dip and lost it in front. Also weak lockout overhead.
Took a break for.linch and grocery shopping and came back and did
Squats:
350 x 5, beltless @9 (video said @8)
340 x 5 x 2 @8.5, 8.5 (video again showed @8s). Second set with belt.
https://www.instagram.com/p/Baka022DeI_ ... Z3rYM87U0/
- damufunman
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Re: Justin's weightlifting and getting stronger log
Well now I'm not surprised it seems like my hands are getting torn up.
strap
Been using this regularly for snatches and deadlifts for about 2 months. Maybe B&R knurling is a little too heavy for a weightlifting training bar?
strap
Been using this regularly for snatches and deadlifts for about 2 months. Maybe B&R knurling is a little too heavy for a weightlifting training bar?
- damufunman
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Re: Justin's weightlifting and getting stronger log
10/23
AMBW: 201.6
Feeling a little beat up, and have been fatigued and tired all weekend through today, so I've decided to take a light week. Hopefully it'll clear up by this weekend. Did yesterday's presses and deadlifts but went light on the deadlifts.
Press:
145 x 1 @7, belted
152.5 x 1 @8.5, belted. Better than last week
130 x 5 x 4 (same as last week) @8, 8.5, 8.5, 9- (easier than last week)
Deadlift:
365 x 3, 3" belt @ez. Work set hooked, all warmups DOH for once.
BB curls:
44 x 15 x 3
AMBW: 201.6
Feeling a little beat up, and have been fatigued and tired all weekend through today, so I've decided to take a light week. Hopefully it'll clear up by this weekend. Did yesterday's presses and deadlifts but went light on the deadlifts.
Press:
145 x 1 @7, belted
152.5 x 1 @8.5, belted. Better than last week
130 x 5 x 4 (same as last week) @8, 8.5, 8.5, 9- (easier than last week)
Deadlift:
365 x 3, 3" belt @ez. Work set hooked, all warmups DOH for once.
BB curls:
44 x 15 x 3
- damufunman
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Re: Justin's weightlifting and getting stronger log
10/25
AMBW 203
Another light day
Front squats: 225 x 3 x 3, easy
Bench:
205 x 5 x 5, @8, 8.5, 8.5, 8.5, 9.5. Sets 3 and 4 with 3" belt. Oddly first set was easiest (unusual for me with bench, but I guess not too strange) but got harder a lot faster than expected. Used belt to see if it actually makes any difference for me. Sets 3 & 4 didn't seem any better, but after taking the belt off RPE shot up, so i guess belt helps.
https://www.instagram.com/p/BasXMOhjrOn ... J6R65OsI0/
AMBW 203
Another light day
Front squats: 225 x 3 x 3, easy
Bench:
205 x 5 x 5, @8, 8.5, 8.5, 8.5, 9.5. Sets 3 and 4 with 3" belt. Oddly first set was easiest (unusual for me with bench, but I guess not too strange) but got harder a lot faster than expected. Used belt to see if it actually makes any difference for me. Sets 3 & 4 didn't seem any better, but after taking the belt off RPE shot up, so i guess belt helps.
https://www.instagram.com/p/BasXMOhjrOn ... J6R65OsI0/
Last edited by damufunman on Tue Oct 31, 2017 6:51 pm, edited 1 time in total.
- Kregna
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Re: Justin's weightlifting and getting stronger log
What sort of rest breaks were you taking on the bench brosef?